Lousiana Catfish with Okra and Corn

INGREDIENTS
2 cups fresh or frozen sliced okra
1 3/4 cups fresh corn kernels (from 2 ears; see Tip), or frozen
1 medium onion, diced
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
1 3/4 teaspoons Cajun or Creole seasoning, divided
1 pound catfish fillets, patted dry and cut into 4 portions

DIRECTIONS
Preheat oven to 450°F.
Combine okra, corn, onion, 2 teaspoons oil and 3/4 teaspoon Cajun (or Creole) seasoning in a large bowl. Spread the mixture out on a large rimmed baking sheet. Roast, stirring twice, until the vegetables are tender and beginning to brown, 20 to 25 minutes.
Meanwhile, sprinkle both sides of catfish with the remaining 1 teaspoon Cajun (or Creole) seasoning. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Reduce heat to medium, add the fish and cook until just cooked through and starting to brown, about 4 minutes per side. Serve with the roasted vegetables.

Per serving (4 servings): 288 calories; 15 g fat ( 3 g sat , 9 g mono ); 53 mg cholesterol; 19 g carbohydrates; 0 g added sugars; 21 g protein; 4 g fiber; 311 mg sodium; 695 mg potassium.

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Lemon Garlic Rice

We bought a rice cooker last year, and it is our favorite appliance. I am pretty picky when it comes to the consistency of my rice and pasta, and I am unable to enjoy a meal if the rice or pasta does not meet my satisfaction. The rice cooker cooks the rice perfectly every single time. I could eat rice every day!

INGREDIENTS
1 cup long grain white rice
1-1/2 cups chicken broth
1 pinch salt
1 clove garlic, peeled
2 tsp. lemon zest
2 tbsp. butter
2 tbsp. fresh parsley

DIRECTIONS
Place the rice in the rice cooker bowl. Add the broth and salt, stir to combine, then place the garlic in the center on top of the rice. Close the cover and set for a regular cycle. When the machine switches to the Keep Warm cycle, add the lemon zest, butter, and parsley; stir to combine. Close the cover and the rice steam for 10 minutes. Fluff the rice.

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Loose Cabbage Rolls

Ingredients
1 lb. lean ground beef
1-1/2 cup onions, chopped
1/2 cup green peppers, chopped
2 stalks raw celery
1 cup cooked brown rice
1 tsp salt
1-1/2 tsp black pepper
1 medium-sized head of cabbage
1 1/2 cup low sodium vegetable juice cocktail
Directions
Preheat oven to 350 degrees. Shred the cabbage and chop the celery. Saute the beef, onion, peppers and celery. Remove, drain and add rice, salt and pepper. Layer with shredded cabbage in a large casserole dish. Pour vegetable juice over entire casserole. Bake covered for about 1-1/2 hours.

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Loaded Baked Potato

INGREDIENTS
4 large russet potato
canola oil
kosher salt
Shredded Cheddar

Sour Cream

Butter

Bacon, cooked and crumbled

DIRECTIONS
Heat oven to 350 degrees and position racks in top and bottom thirds.
Wash potatoes thoroughly with a stiff brush and cold running water.
Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven.
Place a baking sheet (I put a piece of aluminum foil) on the lower rack to catch any drippings.
Bake 1 hour or until skin feels crisp but flesh beneath feels soft.

Serve topped with butter, sour cream, bacon, cheese and whatever else you want!  Goes great with a salad!

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Loaded "Baked Potato" Soup

Looking forward to cold weather so I can try this one out!

INGREDIENTS
1 lb. baking potatoes (about 2), cubed
1 can (14-1/2 oz.) fat-free reduced-sodium chicken broth
1 cup milk
3 slices OSCAR MAYER Bacon, cooked, crumbled and divided
1 cup KRAFT Shredded Cheddar Cheese, divided
1 green onion sliced, divided
1/4 cup BREAKSTONE'S or KNUDSEN Sour Cream

DIRECTIONS
MICROWAVE potatoes in large microwaveable bowl on HIGH 5 min., stirring after 2-1/2 min. Stir in broth and milk. Microwave 10 min., stirring after 5 min. Carefully crush potatoes with potato masher.
RESERVE 2 Tbsp. each bacon and cheese and 1 Tbsp. onions for topping. Stir remaining bacon, cheese and onions into soup.
SERVE topped with reserved bacon, cheese, onions and sour cream.

Eager to try this recipe. I probably won't microwave the potatoes when I make it...I will bake them because I want a potato that is cooked completely. I may try it in the crockpot...

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Lemon-Garlic-Herb Chicken with Grilled Prosciutto Wrapped Asparagus and Pesto 3 Bean Salad

Ingredients
5 cloves garlic, peeled
Salt
1/4-1/3 pound fresh green beans, trimmed and cut into 2-inch pieces
2 lemons, zested
1 teaspoon fennel seed
5-6 sprigs fresh thyme, leaves stripped and finely chopped
3-4 sprigs fresh rosemary, leaves stripped and finely chopped
A handful flat-leaf parsley, finely chopped
1/2-2/3 cup extra virgin olive oil (EVOO), divided
Black pepper
4 boneless skinless chicken breasts
4 boneless, skinless chicken thighs
1 pound asparagus spears
8 slices prosciutto
1 cup basil leaves, about 20 leaves
1/2 cup fresh mint leaves, 5-6 stems stripped of their leaves
A handful pine nuts, 3-4 tablespoons, lightly toasted and cooled
1/2 cup grated Parmigiano Reggiano
1 can cannellini beans (15 ounce)s , rinsed
1 can garbanzo beans (15 ounces) , rinsed

Directions
Heat grill or grill pan to medium-high.Fill a small skillet with about 1-inch water and bring to a boil.Grate the garlic onto a cutting board and add a couple teaspoons salt, mash into paste with the flat of your knife.Add salt to boiling water and cook green beans 1 minute then drain and cool under cold running water then reserve.Reserve 1/5 of the pasted garlic, about 1 clove and add the rest to a shallow dish. To the garlic, add the lemon zest, fennel seed, chopped thyme, rosemary, parsley and about 1/4-1/3 cup EVOO and some black pepper. Stir with a fork to combine then add chicken pieces and coat evenly. Grill chicken 12-15 minutes until juices run clear.Bring a medium saucepan of water to a boil.Trim asparagus of tough ends. Add salt and the asparagus to the water and blanch for 2 minutes. Remove from the water and place into an ice water bath to cool. Once cooled, pat dry with paper towels, drizzle with a touch of EVOO and season with salt and pepper. Divide the asparagus into 4 piles and roll 2 layered slices of prosciutto around each pile to form bundles. Grill 7-8 minutes until prosciutto is crisp and spears are tender. Place basil and mint leaves in a food processor with the nuts. Add some salt and pepper and turn processor on. Stream in about 1/4-1/3 cup EVOO to form a thick pasty sauce. Transfer the sauce to a bowl. Stir in the reserved garlic paste and the grated cheese. Add the cooled green beans and the canned beans to the bowl and stir to combine. Adjust seasoning.Remove chicken from the grill and squeeze the juice of 1 of the zested lemons down over the meat while still hot.Serve 1 piece each chicken breast and thigh with an asparagus bundle and some bean salad alongside.

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Lemon Pepper Fish

This recipe wasn't on the South Beach website or in the book, but I was able to easily follow the rules, and it was really tasty with just the right amount of flavor.

Ingredients
2 tablespoons olive oil
1/2 small onion, finely minced
1 clove garlic, minced
2 tablespoons chopped fresh rosemary
1/4 cup fresh lemon juice
Course Ground Pepper, to taste
4-5 Tilapia filets

Directions
Mix all the ingredients and use the marinade immediately with fish in a Zip-loc baggie. Seal and marinate in the refridgerator for 30-60 minutes. Preheat oven to 375 degrees. Remove from fridge and place in baking dish. Bake in oven for 15-20 minutes.

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