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Swordfish Steaks with Peppercorns, Spinach and Carrot Rice Pilaf, Tomato Salad, Peanut Butter Pie
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
40 min 30 min 1078 49.4g 41% 93mg 49.9g 117.5g 9.9g 51.2g 1118mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.0, Vegetable: 3.3, Fruit: 0.0, Bread: 2.4, Lean meat: 0.8, Fat: 8.0, Sugar: 3.4, Very lean meat protein: 4.1
Swordfish Steaks with Peppercorns
Prep: 10 min, Marinate: 15 min, Cook: 10 min.
  • 2 Tbs. lemon juice
  • 2 cloves garlic, crushed
  • 2 Tbs. olive oil
  • 4 swordfish steaks, about 6 ounces each
  • 2 Tbs. peppercorns, crushed

Combine first 3 ingredients in a cup. Arrange swordfish in a shallow dish and pour marinade over. Marinate 15 minutes. Turn on broiler. Remove fish, discarding marinade, and coat both sides of fish with peppercorns, gently pushing them into flesh of fish. Broil 6-10 minutes or until fish turns opaque throughout.

Per serving: calories 197, fat 7.8g, 36% calories from fat, cholesterol 53mg, protein 27.4g, carbohydrates 3.3g, fiber 0.9g, sugar 0.9g, sodium 124mg, diet points 4.9.

The recommended wine is: Chardonnay.

Spinach and Carrot Rice Pilaf
Prep: 15 min, Cook: 30 min.
  • 1 Tbs. unsalted butter
  • 1 medium carrots, grated
  • 1 small onion, finely chopped
  • 1 cup long grain rice
  • 2 cups vegetable stock or chicken stock
  • 10 ounces frozen chopped spinach, thawed and squeezed dry

Melt butter in a heavy saucepan over medium high heat. Sauté carrot and onion 3-4 minutes or until onion begins to turn golden. Stir in rice and sauté another 3-4 minutes or until rice turns golden. Stir in stock. Increase heat to high and bring to a boil. Immediately reduce heat to low. Cover saucepan and simmer 20 minutes or until rice is tender and liquid is absorbed. Stir spinach into rice mixture and cook until heated throughout.

Per serving: calories 239, fat 3.7g, 14% calories from fat, cholesterol 8mg, protein 6.3g, carbohydrates 45.9g, fiber 4.2g, sugar 2.6g, sodium 213mg, diet points 4.8.

Tomato Salad
Prep: 5 min.
  • 1/2 lb. garden salad
  • 1-1/4 lbs. tomatoes, sliced
  • 1/2 cup fat-free Italian dressing
  • 1/2 cup seasoned croutons

Combine lettuce and tomatoes in a serving bowl. Season with salt and pepper to taste. Pour dressing over salad and toss gently. Serve with croutons.

Per serving: calories 72, fat 1.8g, 20% calories from fat, cholesterol 0mg, protein 2.5g, carbohydrates 13.6g, fiber 1.8g, sugar 6.0g, sodium 379mg, diet points 1.7.

Peanut Butter Pie
Prep: 10 min, plus freezing time.
  • 1 9 inch graham cracker pie crust
  • 4 cups vanilla ice cream
  • 1 cup peanut butter
  • 1/2 cup purchased fudge sauce, or chocolate syrup
  • 1/4 cup roasted peanuts, chopped

Place ice cream in refrigerator 45-50 minutes until softened. Gently swirl softened ice cream and peanut butter together in a bowl. Do not over mix. Transfer mixture to pie shell. Drizzle with fudge sauce and sprinkle with peanuts. Freeze and least 1 hour and serve frozen.

This recipe serves 8 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 8 only.

Per serving: calories 570, fat 36.1g, 54% calories from fat, cholesterol 32mg, protein 13.7g, carbohydrates 54.7g, fiber 3.0g, sugar 41.7g, sodium 401mg, diet points 14.3.