Goode Company Seafood's Campechana

CAMPECHANA SAUCE:
1/3cup extra virgin olive oil
1/4 cup ketchup
1/2 cup chile sauce
1 tablespoon fresh oregano
1/4 cup parsley, chopped
2 chopped serrano pepper
1/4 cup lime juice
1 cup Clamato juice

VEGETABLES:
1/2 cup tomatoes, seeded and diced
1/4 cup white onion, diced
1 teaspoon garlic, minced
1/4 cup cilantro, chopped
1/2 teaspoon salt

SEAFOOD MIX:
1 large avocado, peeled and diced
1/2 pound shrimp, boiled and peeled

Mix sauce ingredients well and set aside.
Mix vegetables and combine with sauce mixture. Delicately fold in the seafood mix.
Serve in an ice cream sundae glass with warm homemade corn tortilla chips. Garnish each with a fresh bay leaf and finely chopped fresh jalapenos on the side.

*This recipe makes 8-10 servings

Pomegranate-Avocado Salsa with Spiced Chips

This jewel-toned dip makes the most of seasonal fruit. If you can't find clementines, substitute tangerines. Bake the chips up to a day ahead, and store at room temperature in a zip-top plastic bag. You can also prepare the salsa, minus the avocado mixture, a day ahead. Stir in the mixture shortly before serving to keep the avocado green.

Ingredients
CHIPS:
1 teaspoon paprika
3/4 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon sugar
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
12 (6-inch) corn tortillas, each cut into 8 wedges
Cooking spray

SALSA:
1 1/3 cups diced peeled avocado (about 2 avocados)
3 tablespoons fresh lime juice
2 cups clementine sections (about 6 clementines)
1 cup pomegranate seeds (about 1 medium pomegranate)
1/2 cup thinly sliced green onions
1/2 cup minced fresh cilantro
2 tablespoons honey
1/2 teaspoon salt
1 jalapeño pepper, seeded and minced
Preparation
Preheat oven to 500°.

To prepare chips, combine paprika, cumin, 1/2 teaspoon salt, sugar, garlic powder, and onion powder in a small bowl. Arrange tortilla wedges in a single layer on 2 baking sheets; coat with cooking spray. Bake at 500° for 5 minutes. Turn wedges over; coat with cooking spray. Sprinkle paprika mixture evenly over wedges. Bake an additional 2 minutes or until lightly browned. Remove from oven; cool completely.

To prepare salsa, combine avocado and juice in a medium bowl; toss gently to coat. Add clementine sections and remaining ingredients; toss gently to combine. Serve salsa with chips.

From Cooking Light

Healthiest Fast Food Breakfasts

Starbucks: Protein Plate

Subway: Western Egg White & Cheese Muffin Melt

Au Bon Pain: Large Apple Cinnamon Oatmeal

Jamba Juice: 12oz Mango Peach Topper

McDonald's: Scrambled Eggs and English Muffin

Jack in the Box: Breakfast Jack

Burger King: 3-piece French Toast Sticks

Einstein Bros: Pumpernickel Bagel with Smoked Salmon and Whipped Reduced Fat Garlic and Herb Cream Cheese

Dunkin' Donuts: Egg White and Cheese Wake-up Wrap

Cosi: Low Fat Raisin Bran Muffin

From Cooking Light

Homemade Condiments

The ingredient lists on most packaged condiments are just plain scary! The added sugar, salt and other unpronounceable preservatives make these basic dips and spreads practically junk food. With some simple ingredients and easy prep work, you can make your own. We’re starting out with three of the most popular condiments: ketchup, mustard and tartar sauce.

Ketchup
Many of the brands you’ll find at the market are overly salty and sweetened with high-fructose corn syrup. Ketchup wouldn’t be the same without its sweet and salty flavor mix; my homemade version below uses brown sugar and has 50% less sodium than the bottled stuff. Because it’s winter, we used canned tomatoes but you could replace that with fresh ones when they’re in season.

Easy Homemade Ketchup
1 1/2 tablespoons olive oil
1 medium onion, chopped
1 (28-ounce) can whole tomatoes, pureed in a blender and strained to remove any seeds
2 tablespoons tomato paste
1 clove garlic, minced
1/2 cup cider vinegar
1/2 cup packed brown sugar
1/4 teaspoon ground ginger
1/4 teaspoon ground allspice
1/2 teaspoon salt
1/4 teaspoon pepper

Heat oil in a large saucepan over medium heat. Add onion and sauté for 5 minutes until softened. Add remaining ingredients and stir to combine. Bring mixture to a simmer and cook uncovered for 1 hour, stirring occasionally. Transfer to a blender and blend until smooth. Store in an airtight container in the refrigerator for up to two weeks.

Mustard
There are dozens of low-calorie mustards at the grocery store — plain, honey mustard, dijon, on and on. Some packaged mustards have a few basic ingredients while others have added salt and sugar (so be sure to check those ingredient lists). Making your own mustard is all about mustard seeds and vinegar. This recipe from Emeril Lagasse uses both yellow and brown seeds (which you can find at most grocery stores) along with some extra flavor from shallot, white wine and a hint of allspice.

Homemade Mustard
3 tablespoons yellow mustard seeds
2 1/2 tablespoons brown mustard seeds
1/3 cup drinking-quality white wine
1/3 cup white wine vinegar
1 shallot, minced (about 2 tablespoons)
Pinch ground allspice
3/4 teaspoon salt
1/4 teaspoon white pepper
Directions
In a non-reactive bowl, combine all ingredients and refrigerate overnight, covered.

Transfer the mustard mixture to a blender and process until mustard has obtained the desired texture and thickness; it is equally delicious whether you leave it chunky or smooth. Store in an airtight, non-reactive container in the refrigerator for up to 2 weeks. For a simpler version, follow the steps from the recipe above using a combination of mustard seeds, vinegar, water and a pinch of salt. You can also jazz up store-bought plain yellow or Dijon mustard with a little honey or horseradish.

Tartar Sauce
Creamy tartar sauce is a classic condiment for seafood but most bottled versions are full of fat, high-fructose corn syrup, sugar and preservatives that up the sodium content. This version cuts the fatty mayo with non-fat Greek yogurt — it has less fat and cholesterol, more protein and zero added sugar.

Lemon & Yogurt Tartar Sauce
1/4 cup non-fat Greek yogurt
2 tablespoons mayonnaise
1 dill pickle, finely chopped
1 tablespoon freshly squeezed lemon juice
1/4 teaspoon lemon zest
1/8 teaspoon kosher salt
Hot sauce to taste (optional)

Combine ingredients in a small bowl and mix well. Store in the refrigerator for two to three days.

Article from Healthy Eats Blog

Oven-Fried Okra

Ingredients
1 1/2 cups yellow cornmeal
3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper
Dash of ground red pepper
1/2 cup fat-free buttermilk
1 large egg, lightly beaten
1 pound fresh okra pods, trimmed and cut into 3/4-inch slices (about 3 cups)
Cooking spray

Directions
Preheat oven to 450º.
Combine cornmeal, 1/2 teaspoon salt, black pepper, and red pepper in a shallow dish; set aside.
Combine buttermilk and egg in a large bowl, stirring with a whisk. Add okra; toss to coat. Let stand 3 minutes.
Dredge okra in cornmeal mixture. Place okra on a jelly-roll pan coated with cooking spray. Lightly coat okra with cooking spray. Bake at 450º for 40 minutes, stirring once. Sprinkle with remaining 1/4 teaspoon salt.

Serving size: 1/2 cup
Nutrition: 144 calories, 1g fat, 29.3g carb, 4.5g protein

From Cooking Light

Grilled Fruits and Veggies

Some fresh, summer-inspired grilled side dishes for your next cookout. You can cook your entire meal, all three courses on the grill. Grilled vegetables make a great side dish and grilled fruit can be a delish dessert. Enjoy!

Grilled Mexican Corn with Crema
Grilled Asparagus Rafts
Grilled Stone Fruit Antipasto
Tandoori Tofu and Vegetable Kebabs
Grilled Eggplant with Caramelized Onion and Fennel
Portobello Burgers
Marinated Grilled Apples with Mint

Grilled Sweet Potatoes with Lime and Cilantro

Grilled Fruit Kebabs

Grilled Fruit Pizza

Grilled Bananas with Spiced Chai Syrup

Grilled Artichoke with Smoke Tomato Vinaigrette

Sausage-and-Pepper Skewers

Ingredients
1 cup couscous
2 bell peppers (red and yellow), cut into chunks
1 (12-ounce) package chicken sausage (preferably garlic-flavored), cut into 1-inch pieces
1 large red onion, cut into chunks
1 cup cherry tomatoes
3 tablespoons extra-virgin olive oil
Kosher salt and freshly ground pepper
1/4 cup fresh parsley
1/4 cup fresh cilantro
4 scallions, roughly chopped
1 tablespoon white wine vinegar

Directions
Soak eight 8-inch skewers in water, at least 15 minutes. Preheat a grill or grill pan to medium high. Prepare the couscous as the label directs.

Meanwhile, toss the bell peppers, sausage, onion and tomatoes in a bowl with 1 tablespoon olive oil; season with salt and pepper. Thread onto the skewers, alternating the sausage and vegetables. Grill, turning, until the vegetables are slightly softened and the sausage begins to brown, 6 to 7 minutes.

Meanwhile, puree the parsley, cilantro and scallions in a blender with the remaining 2 tablespoons olive oil, the vinegar and 2 tablespoons water. Season with salt and pepper. Brush the skewers with some of the pesto and continue to cook, turning, until the tomatoes are tender and the sausage is charred, 6 to 7 more minutes.

Toss the couscous with half of the remaining pesto and season with salt and pepper. Serve with the skewers and the remaining pesto, for dipping.

Serving Size: 2 skewers and 1/4 cup of couscous
Per serving: 396 calories, 13g fat, 45g carb, 5g fiber, 24g protein

From Food Network Magazine