575 calories and 4 grams of fat
So it’s time to back off of the calories and fat grams. I am a carbohydrate
junkie and will never give those up. If you don’t want any carbs then just don’t
fix the potatoes. This meal has 575 calories and 4 grams of fat.
Bay scallops are required for this menu, but you can always cut sea scallops
in half and pretend. Also the timing can be a bit tricky if you don’t have 2
ovens. You should roast the red pepper earlier in the day and peel and chop
it. I would bake the chicken first in the oven then keep it covered while you
bake the fries. Then cover them with foil and broil the chicken. When this is
done you can quickly broil the asparagus while you are reducing the marinade
that the chicken was baked in. If you have 2 ovens, put the fries in at the
same time as the chicken. After you broil the chicken you can broil the asparagus
and the potatoes should be done. Enjoy!
Scallops in Green Sauce (57 calories per serving)
Orange Glazed Chicken (243 calories per serving)
Wesley’s French Fries (90 calories per serving)
Red Pepper Confetti Asparagus (55 calories per serving, 4 grams fat)
Lemon Sorbet (98 calories per servings)
Scallops in Green Sauce:
1 bunch watercress (2 ounces)
2 tablespoons bottled clam juice or chicken broth
1 medium onion, finely chopped
1 teaspoon minced fresh ginger
1/2 medium green pepper, finely chopped (1/2 cup)
1/8 teaspoon salt
3/4 LB bay scallops
Wash watercress, pat dry and chop. In a small saucepan, combine clam juice,
ginger, onion, and green pepper. Cook over medium heat until onion is softened,
about 3 to 5 minutes. Add watercress and salt. Cook, stirring occasionally,
until the watercress wilts, 1 to 2 minutes. Stir in the scallops. Cook, stirring,
for 3 to 4 minutes or until the scallops are opaque.
Orange Glazed Chicken:
4 boneless, skinless chicken breast halves
1/2 cup fresh orange juice
2 tablespoons lemon juice
2 tablespoons honey
2 tablespoons Worcestershire sauce
2 tablespoons Dijon mustard, grainy style is best
1 tablespoon grated orange rind
1 teaspoon dried tarragon
Garnish: Sprigs of watercress and orange slices
Place the chicken in a large glass-baking dish. Combine the marinade in
a bowl and pour over the chicken and marinate in the refrigerator for 2 hours.
Preheat the oven to 375 degrees and bake the chicken in the marinade for 16
to 18 minutes. Increase the heat to broil and run under the broiler for 4 minutes,
or until golden. Remove the chicken to a heated platter; place the pan juices
in a saucepan and heat, stirring often, until slightly thickened. Serve.
Wesley’s French Fries:
4 medium sized baking potatoes
Preheat oven to 400 degrees. Cut the potatoes into french fries about 1/4
inch by1/4 inch. You don’t want them to thin so err on the big side. You’ll
find it difficult to get them the same size. It’s perfectly fine. Spray a metal
baking sheet with the Pam generously, add the potatoes and spray them with the
Pam. Sprinkle very very generously with the seasoned salt. This is the key.
Bake the fries for about 45 minutes stirring about 4 times and flipping the
potatoes over, the sheet is what will brown them. Taste them occasionally. I
like mine really crunchy but some of you might not.
Red Pepper Confetti Asparagus:
1 red bell pepper
1 tablespoon olive oil
2 tablespoons fresh lemon juice
1 LB asparagus
Salt and freshly ground pepper
Preheat the broiler. Place the red pepper on a baking sheet and place under
the broiler, about 2 inches from the flame. Turn until the skin is charred on
all sides. Remove and place in a heavy brown bag. Seal and let steam for 30
minutes. Remove pepper from the bag, peel, and finely chop it. Mix the oil and
lemon juice in a small bowl. Place the asparagus on a baking sheet and brush
with the oil mixture. Sprinkle the chopped pepper over the asparagus. Place
the sheet under the broiler and broil for 3 to 5 minutes. Do not burn them.
Remove and season with salt and pepper and serve.
2 cups water
1 cup sugar
1/2 cup fresh lemon juice
Grated rind of one lemon
Put water and sugar in a saucepan and bring to a boil over medium heat.
Simmer until sugar is dissolved. Remove from the heat; add the lemon juice and
grated rind. Put the mixture into a shallow bowl to cool. Transfer to an ice-cream
maker and follow the manufacturer’s instructions. This makes 8 servings, so
save half of it.