Grilled Lemon-Basil Halibut

5 Tbs fresh lemon juice 4 Tbs olive oil 4 garlic cloves, finely minced 1 tsp grated lemon peel 2 Tbs oil-packed sun-dried tomatoes ¼ cup fresh basil, minced 4 tsp capers, drained Salt and freshly ground black pepper, to taste 1 lb halibut fillet

Mix lemon juice, olive oil, garlic, lemon peel, and sun-dried tomatoes in blender or food processor. Stir in 2 Tbs fresh basil and the capers. Season to taste with salt and pepper. Pour half of vinaigrette over fish and marinate 15–30 minutes. When ready to grill fish, remove from marinade. Discard that marinade.

Prepare the grill and spray with oil to keep fish from sticking. Grill fish until just cooked through 2 to 4 minutes per side.

Divide fish among 4 plates. Stir remaining vinaigrette and drizzle over fish. Makes 4 servings. Per serving: 211 calories, 11 g total fat (2 g saturated fat), 2 g carbohydrate, 24 g protein, less than 1 g dietary fiber, 111 mg sodium.

Asian-Style Shrimp Soup

¾ lb uncooked medium-large shrimp 3 cans (14.5 oz.) fat-free, low-sodium chicken broth 2 cups finely chopped carrot, divided1/3  cup thinly sliced fresh lemongrass or 4 wide strips fresh lemon zest 3 Tbs finely chopped fresh ginger 2 Tbs minced garlic 1 cup dried shitake mushrooms 1½ Tbs finely chopped fresh basil 1½ Tbs finely chopped fresh mint 1½ Tbs finely chopped fresh cilantro ½ jalapeno pepper, seeded and sliced thin 1 cup small straw mushrooms 1½ tsp fresh lime juice

Peel and devein shrimp, reserving shells. In a large pot, place the broth, shrimp shells with 1 cup carrots, lemongrass (or zest), ginger, and garlic. Bring to a boil, reduce heat and simmer uncovered 20 minutes, stirring and skimming surface occasionally.   Meanwhile, soak shitake mushrooms in warm water until pliable. Drain, remove stems and cut into bite-size pieces. Cut shrimp in half lengthwise.

Transfer broth to a storage container, cover and chill. (Can be made a day ahead and then covered and refrigerated until ready to serve.)

Strain broth into a large pot, pressing on solids with back of a spoon to remove as much liquid as possible. Discard solids. Bring broth, remaining carrots, and shitake mushrooms to a simmer. Cook until carrots and mushrooms are tender. Remove from heat. Stir in shrimp, remaining herbs, pepper, straw mushrooms, and lime juice. Cover and let sit until shrimp are opaque (1 to 2 minutes.). Serve immediately.

Makes 6 servings. Per serving: 110 calories, 1 g total fat (less than 1 g saturated fat), 11 g carbohydrate, 16 g protein, 2 g dietary fiber, 759 mg sodium.

Ten-Minute Gazpacho

2 cups tomato juice, preferably reduced-sodium 2 garlic cloves, chopped 2 tsp olive oil 2 Tbs bread crumbs ½ Tbs white wine vinegar Salt and freshly ground black pepper, to taste ¼ cup seeded and diced cucumber ¼ cup finely diced green bell pepper 1 plum tomato, seeded and finely diced ¼ cup red onion, finely diced ¼ cup zucchini, finely diced (optional) 1 hard boiled egg white, finely chopped (optional)

In a blender, purée tomato juice, garlic, and olive oil. Add bread crumbs and vinegar, and blend to combine. Season to taste with salt and pepper. Pour into a covered container and chill well, from 2 hours to overnight.

When ready to serve, adjust seasonings if necessary. Divide soup among 4 serving bowls. Add 1 Tbs each of diced cucumber, pepper, tomato, and onion, plus zucchini and egg white if desired. (Or add diced vegetables to juice mixture before serving.)

Makes 4 servings. Per serving: 70 calories, 3 g total fat (less than 1 g saturated fat), 10 g carbohydrate, 2 g protein, 1 g dietary fiber, 97 mg sodium.

Mango Curried Turkey Wraps

2 tsp curry powder ½ cup fat-free or reduced-fat mayonnaise 2 tsp fresh lemon juice Salt and freshly ground black pepper, to taste 4 whole-wheat tortillas, each cut in half 8 oz thinly sliced turkey 4 cups thinly sliced romaine lettuce 2 cups thinly sliced seeded and peeled cucumber 1 ripe mango, peeled, pitted, chopped (about 1 cup), or 1 cup mango chutney ½ ripe avocado, peeled, pitted, cut into 8 thin slices

Heat curry powder, stirring constantly, in a small skillet over medium-low heat until fragrant, about 2 minutes. Transfer curry powder to small bowl. Stir in mayonnaise and lemon juice. Season to taste with salt and pepper. Chill, covered, until ready to use.

When ready to serve, place one-half tortilla on a work surface. Spread with about 1 tablespoon curried mayonnaise. Place one-fourth of the turkey in the center. Top with ½ cup lettuce, ¼ cup cucumber and 2 tablespoons mango or chutney. Top with an avocado slice. Roll up like a burrito. Repeat process for remaining wraps. Serve or make up to 4 hours ahead and refrigerate wrapped tightly with plastic wrap. Bring back to room temperature before serving.

Makes 4 servings. Per serving: 303 calories, 10 g total fat (2 g. saturated fat), 39 g carbohydrate, 21 g protein, 7 g dietary fiber, 457 mg sodium.

Spinach and Red Pepper Crustless Quiche

Canola oil spray 2 large eggs 2 large egg whites 1½ cup reduced-fat (2 %) milk 1 pkg (10 oz,) frozen chopped spinach, thawed and squeezed dry ½ cup finely chopped green tops of scallions Pinch each of salt and freshly ground black pepper, or to taste ½ cup finely-grated, reduced-fat Swiss or Jarlsberg cheese, lightly packed 1 med red bell pepper, seeded and roasted, or half of a 7-oz jar roasted peppers, drained and cut into narrow strips.

Preheat oven to 375 degrees. Coat the inside of an 8-inch-square baking dish with the cooking spray.

In a bowl, whisk together eggs, egg whites, and milk. Add spinach, scallions, salt, and pepper. Stir to combine well and pour into baking dish.

Arrange cheese to cover spinach mixture. Lay roasted pepper over cheese in one layer, pressing down gently so some of the egg mixture flows up over the cheese.

Bake until quiche is set, the top lightly puffed and the bottom browned, about 30–40 minutes. Run a sharp knife around edges. Let stand 15 minutes before cutting into squares and serving.

Makes 4 servings. Per serving: 190 calories, 8 g total fat (4 g saturated fat), 11 g carbohydrate, 18 g protein, 3 g dietary fiber, 291 mg sodium.

Grilled Chicken With Blueberry-Onion Relish

½ cup orange juice ½ Tbs canola oil 1 small bay leaf 2 sprigs fresh rosemary, thyme or oregano (or ½ tsp dried) 2 cloves garlic, finely minced 4 skinless, boneless chicken breasts (about 1 lb) Canola oil spray 2 medium onions ½ tsp salt ¼ tsp freshly ground black pepper ¼ cup sherry 2 Tbs balsamic vinegar 1 cup fresh (or frozen) blueberries 1 cup chopped cherry tomatoes

Make a marinade for the chicken. Mix together in a nonmetal container the juice, canola oil, bay leaf, herb, and garlic. Add chicken, cover, and marinate in the refrigerator at least 30 minutes or up to 3 hours. Periodically turn food to distribute flavors evenly. When ready to grill, drain chicken and pat dry with paper towels.

Meanwhile, make the relish. Cut onions in half, then cut each half crosswise in thirds. Cut each in thin slices. Spray a large skillet with canola oil spray and heat over medium-high heat. Add onions, salt, and pepper and cook, stirring occasionally, until onions are golden, about 10 minutes. Add sherry, vinegar, blueberries, and tomatoes. Bring to a boil, immediately reduce heat to low and gently simmer 3 to 4 minutes. Remove from heat and transfer relish to a serving bowl.

Prepare grill for cooking. Rinse chicken and pat dry. Spray lightly with canola oil spray and season with salt and pepper. Grill about 5 to 6 inches above heat source until cooked through (4 to 5 minutes per side). Serve with the blueberry relish.

Makes 4 servings, with 3½ cups of relish.

Per serving with ½ cup relish: 195 calories, 3 g total fat (less than 1 g saturated fat), 12 g carbohydrate, 28 g protein, 2 g dietary fiber, 244 mg sodium.