Category Archives: Phase 2

Steamed Lobster

1 T. salt per 1 quart water added
1 2 lb. Maine lobster
½ roughly chopped medium onion
1 roughly chopped stalk celery
½ t. cracked peppercorns
1 bay leaf
fresh dill, whole branches (or tarragon or parsley)

Cover vegetables and seasonings with 1½ inches of water and bring to a boil. Add the steamer basket with the lobster in it and cover tightly. Cook for 15 minutes, making sure there’s still enough water in the bottom of the pot. If you do add more water, it is not necessary to add more salt, because only the water evaporates. Check for doneness with one of the small legs. After removing from the pot, weigh out 3.5 oz. of lobster and enjoy!


Spicy Tuna Salad

Makes: 4 servings
2 teaspoons chopped fresh oregano
1/2 teaspoon minced garlic
3 tablespoons extra virgin olive oil
1/2 teaspoon kosher salt
Freshly ground black pepper
1 tablespoon lemon juice
1 tablespoon red-wine vinegar
Tuna Salad:
2 1/2 6 ounce cans tuna in water
2 tablespoons olive oil
1 teaspoon dried chili flakes, crushed
2 finely chopped scallions
1 small red onion, finely chopped
2 tablespoons capers
1 celery rib, finely chopped
30 cherry tomatoes, halved
2 teaspoons finely chopped fresh Italian flat-leaf parsley
6 – 8 lettuce leaves

1. In a small bowl, whisk together ingredients for dressing; set aside. Drain water from tuna. In a large bowl, toss tuna with remaining ingredients, except parsley.

2. Before serving, pour dressing over tuna and mix gently; sprinkle with parsley. Spread tuna on lettuce leaves.

Balsamic Tuna Salad

3 ounces tuna packed in water, drained
2 tablespoons balsamic vinaigrette
1/4 cup chopped celery

Mix tuna, vinaigrette and celery

Shrimp Arrabbiata

4 servings

2 tablespoons olive oil, divided
1 pound large shrimp, peeled and deveined
1/4 teaspoon salt
1/2 cup chopped onion
2 teaspoons minced garlic
1/2 teaspoon dried basil
1/2 teaspoon crushed red pepper
2 tablespoons tomato paste
1 (14.5-ounce) can diced tomatoes, undrained
2 tablespoons chopped fresh parsley

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Sprinkle shrimp with salt; add shrimp to pan. Cook 2 minutes on each side or until shrimp are done. Transfer shrimp to a bowl. Heat remaining 1 tablespoon oil in pan. Add onion, minced garlic, basil, and crushed red pepper to pan; sauté 1 minute. Add tomato paste and tomatoes; bring to a boil. Cook 3 minutes or just until sauce begins to thicken. Return shrimp to pan; cook 1 minute or until thoroughly heated. Add parsley to the pan, stirring well to combine.

Egg White Frittata

4-6 servings

8 egg whites, beaten with a little bit of water
6 ounces baby spinach, prewashed
1 cup cherry tomatoes, cut in half
½ cup Vidalia onion, medium dice
1 tablespoons olive oil
1 teaspoon salt
¼ teaspoon freshly ground, black pepper

Preheat oven to 375 degrees F.
In a nonstick skillet, heat olive oil over medium heat. Once hot, add onions and sauté for 10 minutes or until translucent.
Add tomatoes and sauté until they begin to get soft and release their juices.
Add spinach and cook until leaves have wilted down.
Stir in salt and pepper and remove from heat.
Pour beaten egg whites into skillet and stir to combine sautéed vegetables.
Place in oven for about 20 minutes or until the eggs have set.
Gently place spatula under all sides of the skillet to loosen the edges. Transfer to a plate and serve immediately.

Roasted Asparagus

Servings: 8 servings

1 pound fresh green asparagus
1 pound fresh white asparagus (If white asparagus is not available, use 2 pounds green asparagus)
3 tablespoons olive oil
2 cloves garlic, minced
1/4 teaspoon salt
1/4 teaspoon ground black pepper
2 tablespoons balsamic vinegar

Preheat oven to 450 degrees.

Snap off tough ends of asparagus; discard tough ends.

Line a 15-x-10-x-1-inch jellyroll pan with aluminum foil. Place asparagus in a single layer on foil.

In a small bowl, combine oil, garlic, salt, and pepper; drizzle over asparagus.

Bake for 8 to 10 minutes, or until crisp-tender. Remove from oven; drizzle evenly with vinegar.

Lemon Lovers’ Asparagus

Servings: 4 servings

2 bunches asparagus, tough ends trimmed
2 lemons, thinly sliced
2 tablespoons extra-virgin olive oil
4 teaspoons chopped fresh oregano, or 1 teaspoon dried
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper

Preheat oven to 450 degrees F.

Toss asparagus, lemon slices, oil, oregano, salt and pepper on a large rimmed baking sheet. Roast, shaking the pan occasionally to toss, until the asparagus is tender-crisp, 13 to 15 minutes.

Citrus Shrimp Salad

Saute 4 ounces shrimp with 1 garlic clove, chopped, and 1 tablespoon lemon juice in a skillet barely coated with nonstick cooking spray. Combine 1/3 cup chopped bibb lettuce, 1/2 cup chopped endive, 1/2 cup chopped red cabbage, and 1/2 cup chopped fennel. Collect juice from 1/2 navel orange. Peel and cut remaining fruit into segments. Whisk together 1/2 teaspoon olive oil and citrus juice and toss with mixed greens; shrimp; and citrus segments.

Tuna Nicoise

Mix 4 ounces canned albacore tuna, rinsed and drained, with 1 teaspoon capers, 1 teaspoon olive oil, 1 teaspoon chopped fresh flat-leaf parsley, 1 teaspoon chopped scallions, and 1 teaspoon lemon juice.

Lemon Spinach Soup

2 cup vegetable broth
2 tsp Lemon Juice
1/3 tsp dried thyme
1/8 tsp salt
l lb Spinach

In a 1-quart saucepan, bring the broth, lemon juice, thyme, and salt to a boil over high heat.
Meanwhile, put the uncooked spinach in bowls.
Pour the hot soup over the spinach.