Steamed Mussels with Wine and Garlic

2 quarts fresh mussels 3/4 cup dry white wine
3 cloves garlic
Scrub mussel shell with wire brush or rock full of barnacles to remove beard. Wash and soak mus­sels in shells to remove sand — follow procedure for steamed clams with fresh lemon. Place mussels in a large pot; add wine and garlic. Cover tightly; steam 6-8 minutes, just until shells open. Drain. Serve hot or cold.
Variation: Accompany with Dijon Vinaigrette.

Steamed Clams Bordelaise

2 dozen clams

2/3 cup garlic-safflower oil

3 tablespoons olive oil
3/4 cup dry white wine

1 small onion, chopped

2 cloves garlic, minced 1 stalk celery, chopped

fresh parsley for garnish

fresh lemon wedges for garnish

Wash and soak clams to remove sand — follow procedure for steamed clams with fresh lemon* (page 416). Place clams in steamer. Add oils, wine, onion, garlic, and celery. Cover; bring to a boil. Reduce heat; simmer 10 minutes — just until shells open. Drain. Arrange on a bed of fresh parsley. Garnish with lemon wedges.


10 small or extra small oysters 2/3 cup ketchup 1/2 teaspoons fresh horseradish fresh parsley for garnish fresh lemon wedges for garnish


3 bunches fresh spinach

16-20 small or extra small oysters

2 tablespoons dry bread crumbs

2 tablespoons safflower oil or olive oil

1 tablespoon grated onion

1/2 teaspoon chervil

1/2 teaspoon or less salt

1/2 teaspoon tarragon
dash pepper

2-3 drops Tabasco sauce

2/3 cup low-fat Mozzarella cheese, grated

Steam spinach 2-3 minutes; squeeze dry. Combine bread crumbs, oil, onion and seasonings; toss with spinach. Place 4-5 well-drained oysters in each shell or ramekin and broil 5-7 minutes or until very hot; drain any excess liquid. Top oysters with spinach; broil 3-4 minutes. Sprinkle with cheese; broil 2-3 minutes longer or until cheese is melted and mixture is piping hot.


1/2 cups fresh lime juice

3/4 cup onion, finely chopped

1 stalk celery, finely chopped

2 tomatoes, peeled and chopped % teaspoon or less salt

1/2 teaspoon pepper 1/2 teaspoon sugar 3-4 drops Tabasco sauce

1 pound fresh salmon, boned, skinned, and cut into 1-inch cubes fresh parsley for garnish fresh lemon wedges for garnish cherry tomatoes, halved, for garnish 1 white onion, sliced into rings for garnish

Combine lime juice, onion, celery, tomatoes, salt, pepper, sugar and Tabasco; pour over salmon. Toss; cover. Chill at least 6 hours; drain. To serve, cover a bed of fresh parsley with onion rings. Arrange salmon over top; ring with cherry to­matoes and lemon wedges.

Note: Serve as an hors d’oeuvre with French bread or for a light supper or for breakfast with bagels and fresh fruit.


1/2 pounds fresh scallops

fresh lime juice—to cover fish

1/4 cup chopped white onion

3/4 cup chopped fresh parsley

3/4 cup chopped green chilies

1 large ripe tomato, chopped

3 teaspoons olive oil

dash cayenne

salt to taste

pepper to taste

fresh parsley for garnish

lemon wedges for garnish

Finn Crisp, Rye Crisp or Melba


Cut each scallop into thirds; cover with lime juice. Marinate in refrigerator 4 hours; pour off lime juice. Toss scallops with remaining ingredients. Serve on a bed of parsley in individual shells or ramekins. Garnish with lemon wedges. Accom­pany with Finn Crisp, Rye Crisp or Melba toast.

Note: To adjust this recipe, plan on 3 scallops per person. Seviche makes a great appetizer or first course and may also be served as a salad by substituting bibb lettuce for parsley.

Variation: In place of scallops, use lobster meat, pompano or red snapper.


1 large crab, cracked and cleaned

3/4 cup ketchup

1/2 teaspoons fresh horseradish fresh parsley for garnish lemon wedges for garnish

1 loaf crusty French bread

Chill crab. Combine ketchup with horseradish; chill. To serve, arrange crab on a bed of fresh parsley. Garnish with lemon wedges. Accompany with sauce and crusty French bread.

Note: When selecting a brand of ketchup or horse­radish, consult a good sodium dictionary. Some brands are relatively low in sodium while others are very high.


1/2 cup ketchup 3 teaspoons fresh horseradish 1/2 cups crab meat fresh lemon wedges fresh parsley

Combine ketchup with horseradish; chill. Chill 4 stemmed glasses; place a small amount of sauce in the bottom of each. Add crab meat; top with additional sauce. Garnish with lemon wedge, fresh parsley and an additional piece of crab or a crab leg.


fresh cucumbers

Dijon vinaigrette

Peel cucumbers; cut lengthwise into eighths. Serve with Dijon vinaigrette.


1 pound fresh mushrooms juice of 1 lemon
1 lemon, cut into thin rounds
3/4 cup safflower oil
1/2 cup cider vinegar
2 cloves garlic
3/4 teaspoon pepper
1 teaspoon or less salt fresh parsley for garnish

Clean mushrooms; trim stems. Place in a large saucepan; toss with lemon juice. Add oil, vinegar, garlic, pepper and salt. Cook over medium-high heat 20-30 minutes, stirring frequently. Remove from heat; cool to room temperature. Chill. Drain. Cover a serving plate with fresh parsley; top with lemon rounds. Spoon mushrooms over lemons.

Note: Mushrooms will keep several days in the refrigerator. Remaining marinade may be used again for marinated mushrooms, as a marinade for artichoke hearts or as a salad dressing.


1 pound large fresh mushrooms
1/2 cup oil and vinegar dressing*
1 bunch fresh spinach
1/2 cup saf flower mayonnaise
2 tablespoons grated onion
1 tablespoon lemon juice
6 ounces of crab meat
1/2 cup grated low-fat Cheddar cheese

Clean and stem mushrooms; marinate in oil and vinegar dressing for 1 hour. Drain. Wash spinach leaves; shake, but do not dry. Cook covered in heavy skillet 2-3 minutes or until wilted. Drain; squeeze out excess moisture. Chop. Combine mayonnaise, onion and lemon juice. Toss with crab and spinach. Stuff mushrooms; sprinkle with cheese. Bake at 375° for 15 minutes.

Variations: Omit spinach; or omit crab and double the spinach.


1 4-oz. can chopped green chilies
1 lb. low-fat Mozzarella cheese, grated
3/4 lb. low-fat Cheddar cheese, grated
1 cup egg substitute, slightly beaten

Place green chilies in a 9-inch pie plate or a quiche pan; top with cheeses. Drizzle with egg substi­tute. Bake at 425° 35-40 minutes. Remove from oven; let set 10-15 minutes. Cut into squares. Serve at once.


1 large eggplant
1 8-oz. can tomato sauce
3 cloves garlic, minced
1 green pepper, seeded and chopped
1-2 teaspoons cumin
3/4 teaspoon cayenne
1 teaspoon or less salt
1 teaspoon sugar
3/4 cup red wine vinegar

Dice unpeeled eggplant; place in a 4-quart sauce pan. Add remaining ingredients. Cover; cook over medium heat 20 minutes, stirring frequently. Un­cover; cook 30 minutes or until thick.

Note: Serve hot or cold with tortilla chips, crusty French bread or as a vegetable dip. Especially nice on a picnic with roast chicken.


1 medium eggplant 3/4 cup bread crumbs
1/2 cup skim evaporated milk
1 onion, thinly sliced
2 tomatoes, thinly sliced
3/4 pound low-fat Cheddar Cheese, thinly sliced salt to taste pepper to taste

Peel eggplant. Slice lengthwise into quarters; slice quarters crosswise into rounds. Dredge each round in bread crumbs, then dip in milk and back into bread crumbs. Brown on a teflon griddle over medium-high heat, about 5 minutes on each side — just until tender.

Place slices on a teflon baking sheet; top each piece with a slice of onion and a slice of tomato. Bake at 350° for 20 minutes. Remove from oven; top each piece with a slice of cheese. Return to oven for 10 minutes or until cheese melts. Season.


1 1-lb. can tomatoes
2 tablespoons tomato paste
1/2 teaspoons safflower oil
1/2 teaspoons olive oil
1 loaf French bread
3/4 pound low-fat Mozzarella or
Cheddar cheese, grated

Drain tomatoes; dice. Reserve Vz cup of the juice and mix with diced tomatoes, tomato paste, safflower oil and olive oil. Slice French bread in half lengthwise; spread with sauce and sprinkle with cheese. Bake at 450° 10-15 minutes or until bread is hot and cheese has melted. To serve, slice crosswise into rounds.


-dry roasted peanuts

-Spanish peanuts

-toasted soy nuts

-dry roasted soy nuts




-shelled sunflower seeds

-unshelled sunflower seeds


-chopped dates

Poor ingredients into an air tight container. Toss. Cover tightly. Store in refrigerator.

Note: Use only unsalted nuts.



-low-fat Cheddar cheese, grated

Scrub potatoes; bake at 400° until soft when squeezed. Slice potatoes in half lengthwise; scoop pulp from skins (reserve for mashed potatoes). Cut skins lengthwise into quarters; place skin side down on a teflon baking sheet. Bake at 500° 10 minutes or until crisp; sprinkle with cheese. Re­turn to oven for 2-3 minutes or until cheese melts.

Variation: Sprinkle with chili powder, onion pow­der, garlic powder or black pepper. Serve with tomato salsa


4 corn tortillas
1/2 cup low-fat Cheddar cheese, grated
2 tablespoons chopped green chilies
1 tablespoon finely chopped tomato
1 tablespoon finely chopped onion
-tomato salsa
-plain non-fat yogurt

Lay tortillas flat; sprinkle with cheese, green chilies, tomato and onion. Roll into a tight roll. Heat at 350° 5-6 minutes. Serve with salsa and non-fat yogurt.


-unsalted taco chips, baked—not fried—in safflower oil (available in health food stores)
-low-fat Cheddar cheese, grated
-chopped green chilies
-tomato salsa

Note: Homemade tortilla chips* or taco chips may be used in place of store bought.
Variation: In place of taco chips use vegetables such as carrot rounds, celery pieces, green pepper strips, thick onion slices, quartered tomato slices, broccoli flowerets, broccoli stems, cauliflower flowerets, asparagus, and water chestnuts.

Leave a Reply

Your email address will not be published. Required fields are marked *