Eat This, Not That!

Eat This, Not That!

Eat This:

Baja-Battered Fish Tacos
Ingredients:
3/4 cup beer, preferably lager or pilsner
1/2 cup all purpose flour
1/4 cup whole-wheat pastry flour
1/2 teaspoon salt
1/4 teaspoon dried oregano
1/4 teaspoon dry mustard
1/4 teaspoon freshly ground pepper
1-1 1/4 pound of Tilapia, or other firm white fish, sliced into 1/2-inch by-2 inch strips
3 tablespoons canola oil, divided

Preparation:
1. Place beer, all purpose flour, whole-wheat flour, salt, oregano, mustard, cayenne and pepper in a blender; blend until smooth, scraping down the sides as necessary. Transfer the batter to a shallow baking dish. Add fish, turning to coat all sides.

2. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Transfer one-third of the bartered fish to the pan, placing each piece into a little oil. Cook until golden brown, 3 to 4 minutes per side. Transfer cooked fish to the plate; keep warm. Add 1 tablespoon oil and half the remaining fish to the pan; cook as directed above, reducing the heat if necessary. Cook the remaining fish with the remaining 1 tablespoon oil. Serve immediately.

8 servings, about 1 1/2 ounces each.
Per Serving: 120 calories, 6g fat (0g sat, 3g mono), 33mg cholesterol, 4g carbs, 0g fiber, 112mg sodium, 180 mg potassium.

Grill Fillet Mignon with Vegetable Kebabs
Ingredients:
1 lemon, zested and juiced
2 tablespoons extra-virgin olive oil
1 tablespoon dried oregano
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
16 cherry tomatoes
10 ounces white mushrooms, stemmed
1 medium zucchini, halved length-wise and sliced into 1- inch pieces
1 small red onion, cut into wedges
1 pound fillet Mignon steak, 1 1/2 to 2 inches thick, cut into 4 pieces

Preparation:
1. Pre-heat grill to high

2. Combine lemon zest, lemon juice, oil, oregano, salt and pepper in a large bowl. Reserve 2 tablespoons of the marinade in a small bowl. Add tomatoes, mushrooms, zucchini and onion to the remaining marinade; toss well to coat. Thread the vegetables onto eight 10-inch skewers. Drizzle the vegetables and steak with the reserved marinade.

3. Grill the steak 4 to 6 minutes per side for medium. Grill the vegetable kebabs, turning frequently, until tender and lightly charred, 8 to 12 minutes total. Remove the vegetables from the skewers and serve with the steak.

Servings: 4
Per-Serving: 291 calories, 17g fat (4g sat, 9g mono), 70mg cholesterol, 10g carbs, 27g protein, 3g fiber, 363 mg sodium, 529mg potassium.



Chipotle and Orange Grilled Chicken
Ingredients:
2 tablespoons orange-juice concentrate,thawed
1 tablespoon finely chopped chipotle peppers in adabo sauce
1 tablespoon balsamic vinegar
2 tablespoons un-sulfured molasses
1 teaspoon Dijon mustard
1 pound boneless, skinless chicken breasts, trimmed
Salt to taste

Preparation:
1. Preheat grill or broiler

2. Whisk together orange-juice concentrate, chipotle pepper, vinegar, molasses and mustard in a small bowl.

3. Lightly oil the grill or broiler rack. Season chicken with salt and grill or broil for 2 minutes. Turn, brush with the glaze and cook for 4 minutes, brushing occasionally with glaze. Turn again, brush with the glaze, and cook until the center is no longer pink, 1 to 2 minutes longer.

Serving: 4
Per-Serving: 149 calories, 3g fat (1g sat, 1g mono), 63 mg cholesterol, 7g carbohydrates, 2g added sugars, 23g protein, 0g fiber, 154 mg sodium, 300mg potassium.

Not That:
Pacific Shrimp Tacos
Taco Bell

Serving: 1
Per-Serving: 180 calories, 7g fat (1.5 sat), 21mg cholesterol, 660mg sodium, 21g carbohydrates, 2g fiber, 8g protein.

Prime Rib 12 oz and Fresh Seasonal Veggies
Outback steak House

Serving: 1
Per-Serving: 907.6 calories, 12.5g carbs, 3.9g fiber, 74.1g fat (31.4 sat), 45.4g protein. 184mg cholesterol, 1129.1mg sodium.

Chicken Parmigiana
Olive Garden

Serving:1
Per-Serving: 1,090 calories, 49g fat (18g sat fat), 3,380mg sodium, 79g carbs, 27g fiber