Healthy Recipes

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Tuna Daube

Eight 5-ounce tuna fillets

8 small anchovy fillets (can) pat-dried

2 teaspoons olive oil

1 pound onions, diced (about 2 large onions, diced)

8 large tomatoes

6 garlic cloves

1 bouquet garni

2 cups Chardonnay wine (or other citrusy and buttery wine)

Salt and pepper to taste

1 cup wild rice

For the marinade:

6 ounces olive oil

2 lemons, juiced

Pinch pepper

For the marinade: Mix the oil, lemon juice, and pepper in a bowl.

For the fish: Make two small incisions into each tuna fillet. In each incision, place one anchovy fillet. Place the tuna fillets in a plastic bag. Add the marinade and seal. Mix carefully and refrigerate for at least one hour. Meanwhile cook the rice according to package instructions.

Make a small X incision on the top and bottom of the tomatoes. Blanch the tomatoes for 20 seconds. Remove and place in ice-cold water to stop the cooking process. Peel, seed, and dice the tomatoes. Set aside.

Preheat the oven to 350 degrees F. Remove the fish from the bag and pat dry with paper towels. Heat 2 teaspoons of olive oil in a nonstick pan over high heat. Add the tuna and brown on both sides over high heat. Transfer the fish to a plate.

Deglaze the pan with a little water. To deglaze, add a liquid (such as wine, stock, or water) and swirl to dissolve cooked particles on the bottom or side of the pan. It is an important step in order to include all the extracted flavors resulting in a more flavorful sauce. Add the onions and slightly brown. Add the tomatoes, garlic, bouquet garni, white wine, and bring to a boil.

Transfer half of the vegetables to a greased casserole. Add the fish and top with the remaining vegetables and wine. Cover and bake for 20 to 25 minutes.

Remove the fish and place on a serving platter. Cover with aluminum foil to keep warm. Remove the bouquet garni. Thicken the sauce by simmering over medium heat. Adjust seasonings and pour over the tuna fillets. Serve immediately with the wild rice.

Per Serving: 454 Cal (28% from Fat, 39% from Protein, 33% from Carb); 41 g Protein; 13 g Tot Fat; 3 g Sat Fat; 5 g Mono Fat; 35 g Carb; 4 g Fiber; 3 g Sugar; 93 mg Calcium; 3 mg Iron; 535 mg Sodium; 65 mg Cholesterol

Yield: 8 servings

From: The Saint-Tropez Diet by Apostolos Pappas and Marie-Annick Courtier (Chef Marie)

(The book is based on the healthiest French and Mediterranean lifestyle)

Baked Apples with Toasted Walnuts

4 apples

3 tablespoons orange preserves

4 tablespoons Chardonnay wine (apple citrus flavors)

4 teaspoons walnuts

Preheat the broiler.

Cover the bottom of a baking sheet with parchment paper. Add the walnuts and broil until slightly browned. Remove the walnuts from the sheet, cool, and chopped.

Preheat the oven to 400 degrees F.

Wash and core the apples, being careful not to break through the bottom of the apples. Place them in a baking pan that is just the right size to keep the apples close to each other. Put 1 teaspoon of preserves in the cavity of each apple. Pour one tablespoon of wine over the cavity of each apple. Add a little hot water in the pan (1/4 inch). Cover the pan with aluminum foil and bake for 20 minutes. Remove cover and baste with the liquid in the pan. Continue baking uncovered for 4 to 5 minutes. If necessary, add a little more water.

Place each apple in a serving dish. Scrape particles from the pan and transfer the liquid to a saucepan. Blend the liquid with the remaining preserves and bring to boil over high heat. Pour over the apples, sprinkle the walnuts, and serve immediately.

Per Serving: 156 Cal (11% from Fat, 2% from Protein, 87% from Carb); 1 g Protein; 2 g Tot Fat; 0 g Sat Fat; 0 g Mono Fat; 34 g Carb; 4 g Fiber; 25 g Sugar; 17 mg Calcium; 0 mg Iron; 7 mg Sodium; 0 mg Cholesterol

Yield: 4 Servings

From: The Saint-Tropez Diet by Apostolos Pappas and Marie-Annick Courtier (Chef Marie)

(The book is based on the healthiest French and Mediterranean lifestyle)

Muesli with Peach and Almond

1/2 cup Muesli Cereal

1/2 cup plain low-fat yogurt

2 teaspoons almonds, slivered or sliced

2 ounces peaches

Milk (optional)

In a bowl mix the cereal with the yogurt. If too thick, add a little milk to thin out. Tope with peaches, almonds, and serve immediately.

Per Serving: 211 Cal (29% from Fat, 27% from Protein, 44% from Carb); 15 g Protein; 7 g Tot Fat; 3 g Sat Fat; 3 g Mono Fat; 24 g Carb; 2 g Fiber; 22 g Sugar; 467 mg Calcium; 1 mg Iron; 172 mg Sodium; 15 mg Cholesterol

Yield: 1 serving

From: The Park Avenue Diet by Stuart Fisher, M.D.& Chef Marie’s contribution (Diet & Recipes)

(The book teaches you how to upgrade your appearance, your health, and your life)

Spinach and Onion Soup

2 tablespoons olive oil

6 ounces onions, thinly sliced (about 1 medium onion)

12 ounces fresh baby spinach leaves, washed and pat-dry

12 ounces potatoes, thinly sliced

1 bunch fresh tarragon, chopped

1 bunch fresh chervil, chopped

5 to 6 cups beef stock (low-fat and low-sodium)

4 tablespoon cream, hot (option)

Salt and pepper

Heat the oil in a large pan over medium heat. Add the onions and cook until translucent. Add the spinach, potatoes, stock, and bring to a boil. Reduce heat and cook for 20 minutes uncovered. Add the herbs, adjust seasonings, and continue to cook for another 5 minutes. Add the hot cream, bring to a boil, and serve immediately.

Beef stock can be substituted with vegetable stock.

Per Serving: 197 Cal (43% from Fat, 9% from Protein, 48% from Carb); 5 g Protein; 10 g Tot Fat; 3 g Sat Fat; 6 g Mono Fat; 25 g Carb; 4 g Fiber; 3 g Sugar; 103 mg Calcium; 3 mg Iron; 75 mg Sodium; 10 mg Cholesterol

Yield: 4 servings

From: The Park Avenue Diet by Stuart Fisher, M.D.& Chef Marie’s contribution (Diet & Recipes)

(The book teaches you how to upgrade your appearance, your health, and your life)

New York Steaks with Mushrooms and Onions

Two 3 to 4-ounce New York Steaks

2 teaspoons olive oil

8 ounces onions, sliced (about 1 large onion)

8 ounces mushrooms, sliced

1 garlic clove, minced

1 tablespoon parsley, minced

2 tablespoons Dijon mustard

Salt and pepper to taste

Preheat the broiler.

Brush a little olive oil over the steaks and season with pepper. Broil for 3 to 5 minutes on each side or until desired doneness. Sprinkle a little salt before serving.

Meanwhile heat 1 teaspoon olive oil in a nonstick pan over medium heat. Add the onions and slightly browned. Add the mushrooms, garlic, and continue to cook until the mushrooms are barely tender. Add the parsley and season to taste.

Plate the vegetables in the center of a serving platter and top with the steaks. Serve with Dijon mustard on the side.

Per Serving: 340 Cal (42% from Fat, 34% from Protein, 24% from Carb); 29 g Protein; 16 g Tot Fat; 5 g Sat Fat; 8 g Mono Fat; 21 g Carb; 4 g Fiber; 8 g Sugar; 88 mg Calcium; 3 mg Iron; 235 mg Sodium; 57 mg Cholesterol (3 ounces New York Steak)

Per Serving: 405 Cal (44% from Fat, 36% from Protein, 21% from Carb); 37 g Protein; 20 g Tot Fat; 6 g Sat Fat; 10 g Mono Fat; 21 g Carb; 4 g Fiber; 8 g Sugar; 94 mg Calcium; 3 mg Iron; 251 mg Sodium; 76 mg Cholesterol (4 ounces New York Steak)

From: The Body Sculpting Bible Express For Women by James Villepigue, Hugo Rivera, and Marie-Annick Courtier (Chef Marie’s contribution, Diet and Recipes).

Beef Tenderloins with Creamy Horseradish

2 tablespoons olive oil

Two 6 to 8-ounce beef tenderloins

6 garlic cloves

1 tablespoon creamy-style horseradish

1 tablespoon parsley

8 ounces onions, wedged (about 1 large onion)

8 ounces carrots, chopped (about 2 medium carrots)

8 ounces red-skin potatoes, quartered (about 2 medium red-skin potatoes)

8 ounces zucchini, chopped (about 2 medium zucchini)

1 teaspoon fresh thyme, minced

1 teaspoon fresh rosemary, minced

Salt and pepper to taste

Preheat the oven to 425°F.

Puree the garlic, horseradish, parsley, and 1 tablespoon olive oil in a food processor. Season to taste and set aside

Place the carrots and potatoes in a roasting pan. Mix in 1 tablespoon olive oil, thyme, rosemary, sprinkle pepper, and bake for 25 minutes. Add the onions, zucchini, and continue to bake for another 20 minutes. Lightly salt before serving.

Preheat the broiler.

Using half of the horseradish mixture spread a thin layer on one side of the tenderloins. Broil for 5 minutes on the horseradish side. Turnover, spread the remaining horseradish spread, and broil another 5 minutes or until desired doneness. Time may vary based on thickness. Serve immediately with the roasted vegetables.

Per Serving: 687 Cal (38% from Fat, 25% from Protein, 37% from Carb); 44 g Protein; 30 g Tot Fat; 8 g Sat Fat; 16 g Mono Fat; 64 g Carb; 10 g Fiber; 14 g Sugar; 189 mg Calcium; 8 mg Iron; 222 mg Sodium; 105 mg Cholesterol (6 ounces beef tenderloin)

Per Serving: 783 Cal (39% from Fat, 28% from Protein, 33% from Carb); 56 g Protein; 35 g Tot Fat; 10 g Sat Fat; 18 g Mono Fat; 64 g Carb; 10 g Fiber; 14 g Sugar; 193 mg Calcium; 9 mg Iron; 253 mg Sodium; 141 mg Cholesterol (8 ounces beef tenderloin)

From: The Body Sculpting Bible Express For Men by James Villepigue, Hugo Rivera, and Marie-nnick Courtier (Chef Marie’s contribution, Diet and Recipes)

Tomato and Walnut Bruschetta

For the bread

1 french baguette

For the Bruschetta

5 large Roma tomatoes (about 1 1/2 pounds)

3 ounces fresh mozzarella, chopped small

1/2 cup walnuts, chopped small

3 large garlic cloves, minced

1/3 cup fresh basil, chopped small

1 tablespoon fresh oregano, minced

2 tablespoons olive oil

1 tablespoon balsamic vinegar

1 teaspoon lemon juice

Salt and pepper to taste

Cut the tomatoes in half. Seed, dice, and place in a bowl. Add the remaining bruschetta ingredients and toss well. Refrigerate for a couple of hours.

Preheat the broiler. With a serrated knife cut the baguette into 1/2-inch thick slices. Place the slices on a baking sheet. Broil on both sides until golden brown. Cool before use.

Spoon some bruschetta mixture over each bread slice and serve immediately.

Per Serving: 47 Cal (61% from Fat, 15% from Protein, 24% from Carb); 2 g Protein; 3 g Tot Fat; 1 g Sat Fat; 1 g Mono Fat; 3 g Carb; 1 g Fiber; 1 g Sugar; 36 mg Calcium; 0 mg Iron; 37 mg Sodium; 2 mg Cholesterol

Yield: 24 bruschetta

From: Cooking Well: Mediterranean by Marie-Annick Courtier (Chef Marie)

HEALTHY RECIPES

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