Cioppino (Seafood Stew)  Go ahead.  Spoil your spouse. Warm and healthy.  For this and other recipes see Le Chef’s Fitness Foods by Luther Jones on www.blurb.com, select “bookstore” and enter “Luther Jones”.

            Health is a matter of food; quality of life is a matter of exercise.  And It’s all a matter of choice!  Eat well and stay healthy; exercise and feel even better.  These are recipes for active people who want to eat healthy yet tasty, delicious food.

            Quote for the week: “We are cave dwellers in designer jeans.” Somer, Elizabeth, M.A., R.D.  Origin Diet, Pg. 49.

CIOPPINO (SEAFOOD STEW)   (Serve 2)

1.  Olive Oil                                                    1 T
1.  Onion, White, Chpd.                                 1 cup
2.  Garlic Clove, Minced                                 2 ea.
3.  White Wine or Vermouth                          ¼ cup
4.  Clam Juice                                                  8 oz.
4.  Tomatoes, Diced, (Can 14 ¼ oz.)              1 ea.
4.  Basil, Dried                                                1 +
4.  Oregano                                                     1 +
4.  Crushed Red Peppers                                ¼ +
5.  Halibut Fish Fillet, 1” Chunks                   8 oz.
5.  Shrimp, Uncooked, Peeled, Deveined       8 oz.

MIP:  SOUP POT

• SAUTÉ 1 (3 MIN)
• ADD 2, COOK 30 SEC.
• ADD 3, THEN 4, THEN SIMMER FOR 8 MIN.
• STIR IN 5’s & SIMMER FOR 5 MIN,

 SERVE: SHALLOW SOUP BOWL

Cal. 143, Fat 73 (Sat 1.2g), Carb 22.7g, Protein 27.5g, Chol40.4mg, Sodium 719mg/Serving

            If this is your first visit to this site it might help to know what the symbols mean.  “EVOO” means Extra Virgin Olive Oil, “TT” means “To Taste,”  “AN” means “As Needed,”  “+” means “Teaspoon,” “T” means “Tablespoon” and “G” means Garnish.  MIP is an abbreviation for the French phrase mise en place which means to “to put in place” or to have at hand those things you need to prepare the recipe.

            The recipes in this series also use a unique numerical system, which I have devised, that speeds things up.  Every ingredient is listed in the order it is to be used.  If to be used together, they all have the same number.  With experience only these numbers are necessary to master the recipe. It’s quick and easy.  Try it!

Warm Mixed Seafood and Fresh Herb Salad.  This is a quick seafood dinner.  Easy to make and filling. For this and other recipes see Le Chef’s Fitness Foods by Luther Jones on www.blurb.com/bookstore/Luther Jones.

            Health is a matter of food; quality of life is a matter of exercise.  And It’s all a matter of choice!  Eat well and stay healthy; exercise and feel even better.  These are recipes for active people who want to eat healthy yet tasty, delicious food.

            Quote for the week: “Only Irish coffee provides in a single glass all four essential food groups: alcohol, caffeine, sugar and fat.” Alex Levine 

WARM MIXED SEAFOOD & FRESH HERB SALAD  (Serve 2)

 1.  EVOO                                                                                1 T
1.  Flavored Oil (Ex. Basil Oil)                                               ½ T
1.  Lemon Zest                                                                        ½ ea.
1.  Lemon Juice                                                                       1 +
1.  Garlic Clove, Crushed                                                       ½ ea.
1.  Basil, Fresh, Chpd.                                                                        1 T
1.  S & P                                                                                  TT
2.  Salad Green Mix                                                                4 oz.
2.  Sugar Snap Peas, Sliced Diagonally                                  4 oz.
3.  Frozen Seafood Mix                                                          7 oz.

MIP:  SMALL BOWL/SERVING BOWL/ SAUTÉ PAN

• COMBINE 1’s, WHISK, RESERVE
• COMBINE 2’s IN SERVING BOWL
• HEAT EVOO IN SAUTÉ PAN & STIR FRY 3 UNTIL COOKED (5 MIN)
• SCATTER SEAFOOD OVER SALAD
• DRIZZLE DRESSING ON TOP, TOSS & SERVE

            If this is your first visit to this site it might help to know what the symbols mean.  “EVOO” means Extra Virgin Olive Oil, “TT” means “To Taste,”  “AN” means “As Needed,”  “+” means “Teaspoon,” “T” means “Tablespoon” and “G” means Garnish.  MIP is an abbreviation for the French phrase mise en place which means to “to put in place” or to have at hand those things you need to prepare the recipe.

            The recipes in this series also use a unique numerical system, which I have devised, that speeds things up.  Every ingredient is listed in the order it is to be used.  If to be used together, they all have the same number.  With experience only these numbers are necessary to master the recipe. It’s quick and easy.  Try it!

MOROCCAN SEA SCALLOPS  (Serve 4)

1.  Shallots minced                                                                  ¼  cup
1.  Ginger, minced                                                                  ¼  cup
1.  EVOO                                                                                ¼  cup
2.  Tomatoes, Grape or Cherry, halved                                   12 oz.
2.  Red Wine Vinegar                                                             2 T
2.  Honey                                                                                1 T
2.  Lemon Zest                                                                        1 ea.
3.  Parsley                                                                                2 T
4.  Scallops, Sea                                                                      1#

MIP:  BLENDER/ NON-STICK SKILLET/BOWL/RACK TO DRAIN SCALLOPS

• MARINATE* SCALLOPS 15 MIN. &PLACE ON RACK TO DRAIN
• SAUTÉ 1’s
• PUREE 2’s & DRIZZLE IN 1’s, COOL TO ROOM TEMP & STIR IN 3
• GRILL SCALLOPS, 2-3 MIN ONE SIDE, 3-5 MIN OTHER SIDE

*MARINATE FOR MOROCCAN SEA SCALLOPS:

      1.  Yogurt, Plain                                                                      ¼ cup
      1.  Sugar                                                                                  1 +
      1.  Curry Powder                                                                    ½ +
      1.  Cinnamon, Ground                                                                        1/8 +
      1.  Ginger, Ground                                                                  1/8 +
      1.  Paprika                                                                               1/8 +
      1.  Cayenne                                                                             1/8 +
      1.  Lemon Juice                                                                       ½  lemon
      1.  S & P                                                                                  Pinch

            If this is your first visit to this site it might help to know what the symbols mean.  “EVOO” means Extra Virgin Olive Oil, “TT” means “To Taste,”  “AN” means “As Needed,”  “+” means “Teaspoon,” “T” means “Tablespoon” and “G” means Garnish.  MIP is an abbreviation for the French phrase mise en place which means to “to put in place” or to have at hand those things you need to prepare the recipe.

            The recipes in this series also use a unique numerical system, which I have devised, that speeds things up.  Every ingredient is listed in the order it is to be used.  If to be used together, they all have the same number.  With experience only these numbers are necessary to master the recipe. It’s quick and easy.  Try it!