Kalyn's Famous Lake Powell Fish Marinade

Back when I would spend a significant part of the summer at Lake Powell, no one had dreamed of the South Beach Diet, but this recipe was popular and very South Beach approved. We often had Soy Grilled Shark for our first night's dinner. You probably don't eat shark much, but try it for a special occasion. When I made this at Lake Powell, mostly I used Thresher Shark. This marinade is also good on halibut, mahi-mahi or swordfish. If you try it on any other kind of fish and get a good result, let me know.

KALYN'S FAMOUS LAKE POWELL
FISH MARINADE
(for Soy Grilled Shark, Halibut, Mahi-Mahi or Swordfish)

4 pieces Shark, Halibut, Mahi-Mahi, or Swordfish

Marinade:
1/4 cup soy sauce
1/4 cup fresh or bottled lemon juice
1/4 cup peanut oil
1/2 cup water
1/2 tsp. Liquid Smoke
1 tsp. Johnny's Seafood Seasoning
1 tsp. coarse ground black pepper
2 T onion powder
1 T garlic puree or garlic powder

Thaw fish completely if frozen, and place in single layer in zip-loc bag. Mix marinade ingredients and pour over fish. Marinate in refrigerator 2-3 hours. To cook, preheat grill to medium-high. Cook fish about 5 minutes per side, or until firm but not hard to the touch. To get attractive grill marks, be sure grill is very hot when you put fish on, and rotate a quarter turn after 3 minutes. I use Pam for the Grill to keep the fish from sticking.

Notes: I use Wrights Hickory Liquid Smoke. It's VERY potent, so don't be tempted to increase the amount. If you use too much it will ruin whatever you are putting it in, but it adds a nice smoky flavor for barbecue sauce or grilled meats.

Grilled fish like this is not only delicious, it's the perfect South Beach Diet food. For phase one, you could serve it with Grilled Asparagus with Parmesan, and Arugula and Sweet Mini-Pepper Salad, For phase two you could add Georgette's Really Lemony Greek Pilafi or Lake Powell Spicy Rice.

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American Greek Salad

(Here is an updated recipe for American Greek Salad, with a photo which was posted June 28, 2006.)

I went to Greece and discovered that what I had always called Greek Salad didn't even exist in Greece. Real Greek Salad consists of cucumbers, tomatoes, onions, olives, green peppers, olive oil, vinegar and oregano seasoned with a little salt and pepper. The addition of lettuce is what makes this American Greek Salad. American Greek restaurants also often leave out the green peppers. You could leave out the oregano in the salad dressing if you want, but it's very traditional in Greek dressings.

AMERICAN GREEK SALAD
(Use the amounts you need for how many people you are serving)
Romaine lettuce, broken into bite sized pieces, washed
cucumbers, cut into bite sized pieces
tomatoes, cut into bite sized pieces
Kalamata olives (or use regular black olives)
green pepper, cut into bite sized pieces (optional)
onion or red onion, cut into bite sized pieces
crumbled feta cheese
Italian Salad Dressing (less than 2 carbs per serving)
2 tsp. dried organo per cup of dressing
salt and fresh ground pepper to taste

Break Romaine lettuce into bite sized pieces and wash well. (I use a salad spinner, but you can wash in a colander and dry with paper towels.) Cut up cucumbers, tomatoes, onions and green peppers into same size pieces. Mix oregano into salad dressing. In large salad bowl place lettuce, cucumbers, tomatoes, onions, green peppers and olives. Drizzle dressing over. Sprinkle with generous amount of crumbled feta, season with salt and pepper and enjoy.

Two dressings that I think are excellent on this are Bernsteins Restaurant Recipe Italian and Newman's Own Olive Oil and Vinegar, both only 1 carb per serving. If you mix in the oregano the day before you are going to serve it, you will get more of the authentic oregano flavor. I recommend sheeps milk feta from Costco which I think has a great creamy flavor. I don't recommend buying pre-crumbled feta because it does not keep very well even in the refrigerator. I have to confess, although it's incredibly non-Greek, when I order this in a Greek restaurant in America I always ask for blue cheese dressing. I think the flavor of the blue cheese and feta cheese combined in the salad is divine.

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Summer Tomato Salad with Goat Cheese and Fresh Basil

(In May 2006 I posted the recipe and a photo for My Favorite Summer Tomato Salad with Goat Cheese and Basil Vinaigrette, which is a slightly different version of this salad.)

SUMMER TOMATO SALAD

WITH GOAT CHEESE AND FRESH BASIL
(Only make this when you have fresh from the garden tomatoes. I'm going to tell how to make it and you can adjust the amounts for the number of servings you need.)

Thickly sliced tomatoes
thin slices of goat cheese (Chevre or Montrachet, the kind that comes in a log.)
Low Carb Italian dressing of your choice (I like Paul Newman's Olive Oil and Vinegar which has only 1 carb per serving)
chopped fresh basil

Combine chopped basil and Italian dressing in a jar and shake a few times. If you can do this an hour or so beforehand it will let the flavors blend, but it's not essential. Arrange tomato slices in glass casserole dish in one layer. Top each tomato with a slice of goat cheese. (Keep the cheese in the refrigerator until just before you're going to slice it, or it will get too soft.) Just before serving, drizzle dressing over tomatoes and cheese.

If you only have small tomatoes, you can also cut them into chunks and crumble the cheese over, then drizzle with dressing. The sliced tomatoes look a little fancier, but both taste great.

This salad is perfect for The South Beach Diet, any phase. Be sure to choose vinaigrette with less than 2 carbs per serving. This would taste great with Roast Chicken with Cilantro and Lime, Grilled Spicy Tuna, or Marinated Flank Steak.

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LOW CARB PRODUCT RAVE: Cardini's Salad Dressings

I felt like it was time for me to give an official rave to two of my favorite low carb salad dressings: Cardini's Caesar and Cardini's Lemon Herb. I think both of these are "must have on hand at all times" products. They have changed the look of the bottle a little, it's shorter and more squatty than this photo, but the colors are the same.

Cardini's Caesar is my idea of what the perfect Caesar dressing should taste like. It's perfect on romaine lettuce some diced cucumber, and only one carb. Throw in a diced up leftover chicken breast and you have the perfect summer lunch. The South Beach Diet cookbook even recommends it as a good dressing choice. It's not low in fat, but it's so flavorful that a little goes a long way.

Cardini's Lemon Herb dressing is the perfect all purpose marinade for chicken or fish. You can add all kinds of other flavorings like soy sauce, garlic, onion, sesame oil, or vinegar, or just use it right out of the bottle. It's also fabulous to brush on grilled fish as it cooks when you want great fish flavor with just a touch of lemon. Try it on salmon, trout or swordfish. This has been good on everything I've tried it on, and only one carb per serving.

Cardinis has lots of other dressing choices, all of which are low in carbs, but these two are my favorites.

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Savory Low Carb Marinade for Chicken, Pork, or Beef

Even though the South Beach Diet is not really a low carb diet, many recipes labeled low carb will work for South Beacn dieters. I don't remember where I got this marinade, but it could possibly become your favorite marinade. Don't be skeptical about the mayo in the marinade because I found it really keeps the meat moist as it grills. I tried this on chicken breasts which I marinated all day, and the results were spectacular. I cooked it on a day I was painting my kitchen, it was that easy. Then I tried it on boneless pork chops, also delicious. I know it will also be delicious on beef. You could mix this up in a bottle and put the meat in a zip-loc bag in the refrigerator the night before. Then in the morning before work, pour the marinade over and put meat back in refrigerator. That night after work, just grill the meat, make a salad and steam some broccoli, and presto, a fabulous South Beach dinner.

Savory Low Carb Marinade for Chicken, Pork, or Beef
(This makes enough marinade for 6-8 pieces of meat)
1/2 cup olive oil
1/4 cup white wine vinegar
3 T full fat mayo (do not use Miracle Whip, it has lots of carbs)
1-2 T Worcestershire sauce (see note)
1 T lemon juice, preferably fresh
1 tsp. Veg-Sal or salt
1 tsp. fresh ground black pepper
1 T Poultry Seasoning
1 T garlic puree or garlic powder
1 T sweet paprika, preferably Hungarian paprika

(It comes in a tin instead of a jar)
1/2 T onion powder
1 tsp. thyme (optional)

Put all ingredients in jar with tight lid and shake several minutes until well combined. Use to marinate poultry, pork or beef all day, then grill.

Note: I used 1 T Worcestershire sauce for chicken but when I used it on pork I increased it to 2 T.

This is a perfect recipe for any phase of The South Beach Diet, and would be great with Slow Roasted Asparagus or Roasted Broccoli with Garlic. For phase two or three you could add a side dish like Indian Spiced Lentils, Lake Powell Spicy Rice, or Brown and Wild Rice with Pine Nuts and Thyme.

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Basic Recipe for Egg "Muffins"

(You can see Kalyn's latest thoughts about egg muffins and step-by-step instructions at Egg Muffins Revisited Again.)

This recipe is my new favorite thing to eat for breakfast when I'm in a hurry. I adapted it from a recipe from the original South Beach book. You freeze them, then pop two into the microwave for 2-3 minutes and you can eat them on the way to work. (Be careful not to microwave too long.)

The variations are endless, but you do need to use paper muffin liner make these successfully, unless you really like scrubbing your muffin pans. I have found it's best to put 2 paper muffin liners in each muffin cup, then spray the inside one with nonstick spray. With only one liner, the egg leaks through and if you don't spray them the muffins stick to the paper. You could use the foil liners, but remove them before you microwave the muffins.

(Note from Kalyn, added later: The muffins liners will work, but later I discovered the silicone cupcake pan which I now prefer.)

I'm going to give you approximate amounts for everything but the eggs, because you can put more or less depending on what you like. I usually make these with meat, cheese and green onions, but you could use sauteed mushrooms, olives, or red peppers instead of the meat.

EGG "MUFFINS"
(makes 12)
10-12 eggs
2 T fat free half and half
1-2 tsp. Spike Seasoning
1 1/2- 2 cups diced meat: canadian bacon, ham, cooked turkey sausage or cooked veggie sausage
1 1/2- 2 cups grated low fat cheese (I like sharp cheddar or feta)
Optional, but highly recommended, 3 green onions diced small.

Preheat oven to 375. Use regular or silicone muffin pan, 12 muffin size. If using silicone pan, spray with nonstick spray. If using regular muffin pan, put two paper liners into each slot, then spray liner with nonstick spray.

In the bottom of the muffin cups layer diced meat, cheese and green onions. You want the muffin cups to be 3/4 full, with just enough room to pour a little egg around the other ingredients. Beat eggs well with the half and half (you could use milk). Pour egg into each muffin cup until it is full to the brim, nearly overflowing. Bake 25-30 minutes until muffins have risen above the rim of the muffin cups and are slightly browned and set.

These freezer well. For best results, thaw in refrigerator before microwaving. I like to wrap them in a paper towel when reheating in microwave to soak up some of the liquid that is sometimes released.

Egg muffins are the perfect "grab-and-go" breakfast for any phase of the South Beach Diet. I eat them in the car on the way to work! For phase two or three you could add a piece of fruit or some 100% whole wheat toast.

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Grilled Szechuan Shrimp and Vegetables

One of my favorite things to do is take something out of the freezer, look through a few cookbooks, and create a new dish out of whatever kind of meat I have thawed. That's how I came up with this recipe. The result was excellent. This is only slightly spicy.

I cooked this in a grill pan, kind of like a wok with holes that sits on top of the grill. If you don't have a pan like this, I recommend it! If your grill slats are not too far apart you might get away with just cooking it on the grill, but the grill pan is great.

Grilled Szechuan Shrimp and Vegetables
(2 servings)
12 medium-large raw shrimp, shelled and deveined
(or enough shrimp for two servings. I used frozen shrimp which had been thawed.)
2 small zucchini, diced 1" square
1 red bell pepper, diced 1" square
1 small sweet onion, diced 1" square

Marinade:
1/4 cup Cardini's Lemon Herb Salad Dressing
(could substitute other low-sugar vinaigrette)
1/4 cup soy sauce
1/4 cup peanut oil or canola oil
1 T lime juice (bottled is fine, but use fresh if you have it)
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/2 T ginger puree or grated fresh ginger (do not use dried ginger)
1 1/2 T Splenda
1/2 tsp. hot pepper flakes (or more if you like it spicy)

Mix marinade ingredients. Dice zucchini, red pepper, and onion and place in zip loc bag. Pour 2/3 of the marinade over vegetables, and put the other 1/3 of the marinade into another zip loc bag. (You will add the shrimp later.) Let vegetables marinate all day in the refrigerator. If you're home, turn them a few times, but it's not essential.

One hour before cooking, add shrimp to second bag and marinate in refrigerator. To cook, put grill pan on grill and preheat grill to medium. Drain vegetables well and add to pan. Cook, turning several times, until vegetables are slightly softened and starting to brown on edges, about 15 minutes.

Drain shrimp while vegetables are cooking. Remove vegetables from pan, add shrimp and grill 4-5 minutes, just until shrimp are firm. DON'T OVERCOOK. Add vegetables back into pan and heat through, about one minute more. Serve immediately.

The Cardini's Lemon Herb Salad Dressing that I use in this recipe is very useful on its own as a marinade for fish or chicken. I've also used it to brush on salmon while it is on the grill.

This would be a perfect recipe for any phase of the South Beach Diet. For phase one, serve it with a salad such as Mary's Perfect Salad or Wake Up Your Mouth Thai Cucumber Salad. For phase two or three, add something like Brown Rice with Cashews and Herbs or Curried Rice and Red Lentils.

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Kalyn's "Signature" Recipe Published in Salt Lake Tribune

Salt Lake Tribune food writer Kathy Stephenson published a fantastic feature piece today on barbecue and grilling recipes which included my Rosemary Mustard Grilled Chicken recipe, along with a lot of other great sounding recipes for grilling.

(I originally had a link to the recipe in the newspaper, but when that was no longer available I published a new post with Rosemary Mustard Grilled Chicken with the recipe and a photo. Go there to see Kalyn's "signature" recipe.)

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Leftover Chicken Chopped Salad with Red Pepper, Olives, and Feta

For many years it was considered poor form to cut lettuce, but then someone came up with the idea of chopped salad, where all the ingredients are cut in same-size pieces. Chopped salad is a perfect South Beach Diet meal. This one is a great way to use up leftover grilled chicken. If you're making Rosemary Mustard Grilled Chicken, Grilled Chicken with Balsamic Vinegar, Completely Foolproof, 100% Delicious Grilled Chicken or Very Greek Grilled Chicken, make a little extra chicken and use the leftovers to make this salad the next day.

Leftover Chicken Chopped Salad
with Red Pepper, Olives, and Feta
Dressing (enough for about 10-12 salads)
1/4 cup red wine vinegar
2 T Balsamic Vinegar
1 T Dijon Mustard
1 tsp. Italian Seasoning herb blend (I used Penzeys Pasta Sprinkle)
1 Cup extra virgin olive oil
1/2 tsp. Veg-Sal or salt
Fresh ground black pepper to taste, about 1/2 tsp.

Combine all ingredients except olive oil in deep bowl. Wisk in olive oil, a little at a time until all ingredients are well combined.

For each salad:
2 large handfuls chopped romaine lettuce
1 leftover grilled chicken breast, cut into pieces 1/2 inch square
1/4 cup chopped red pepper, cut into pieces 1/2 inch square
1/4 cup black olives, cut in half
1/4 cup crumbled Feta cheese
Layer lettuce, red pepper, chicken and olives in large salad bowl. Toss with 2-3 T dressing. Sprinkle salad with Feta cheese and enjoy.

When you're making a vinaigrette dressing like this, most recipes call for wisking together the vinegar and other seasonings, then wisking in the oil. If you're feeling a bit lazy, you can also get a pretty good result on the dressing by putting all ingredients in a glass jar with tight fitting lady and shaking until ingredients are combined. You will need to let the leftover dressing come to room temperature and shake it again each time you use it. If you don't want to bother making the dressing, this would be delicious with your favorite Italian Dressing (without sugar of course). I try to choose dressings that have soybean oil or olive oil and less than 2 carbs per serving.

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Kalyn's Low Carb Coleslaw

(In May of 2006 I republished the recipe for Kalyn's Low Carb Coleslaw with a photo. Visit that link to get the updated recipe.)

Coleslaw is a great side dish for summer meals with grilled meats. I saw lots of low carb coleslaw recipes on the internet, but when I tried them they seemed to be missing something. After a couple of experiments I came up with this recipe. I served it at a Father's Day barbecue last night and everyone liked it a lot. You may think this is the best coleslaw you've ever had.

You could use light mayo if you wanted to reduce the fat. I actually think the more "sticky" texture of light mayo would be great in this, but I used full fat mayo in my test recipe. I'm going to try it with light mayo next time and I'll report on it in a comment.

I'm giving you a recipe which makes enough dressing for two bags of coleslaw mix so when you make it you will have extra dressing to keep in the fridge for next time. If you don't want extra, remember to cut the recipe in half.

Kalyn's Low Carb Coleslaw
1 pkg. coleslaw mix
1/3 cup very finely chopped onion

Dressing:
1/2 cup buttermilk
1/2 cup milk
2 cups mayo or light mayo
3 T white wine vinegar
2 T fresh lemon juice
1 T onion powder
1 tsp. celery seed
1 tsp. Veg-Sal
1/3 cup Splenda

Combine dressing ingredients. I did this by putting them all in a plastic jar and shaking well with the lid on, but you could do it in a bowl with a wire wisk or in the food processor also. At least 2 hours before serving, mix coleslaw mix and finely chopped onion. Pour enough dressing over to moisten all the cabbage and combine well. Chill in refrigerator, then stir again just before serving.

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Tuna Fish and Tomato Salad with Sunflower Seeds

Some of you are going to think this is too high in fat, but relax a little. Tuna, tomatoes and sunflower seeds are all loaded with good nutrients, and what could be healthier than lettuce? You can tone down the mayo and the salad dressing if it concerns you. The amounts given here make two very big salads, and you probably won't need all the dressing. Today I ate this for lunch sitting on my porch watching the neighbors all doing yard work. (If you don't have a porch, my condolences.)

By the way, when I was writing down this recipe I realize that when it comes out of a can I call it tuna fish and when it is going to be grilled or in sushi, I call it Tuna. I'm not sure why, but that is how my brain classifies it. Canned tuna fish is a great South Beach Diet food no matter what you call it.

Tuna Fish and Tomato Salad with Sunflower Seeds
6-8 cups romaine lettuce, broken into pieces and washed in salad spinner (1 large head)
1 can tuna fish, drained very well, then mixed with about 3 T mayo
(use more or less mayo according to your taste, but I like the tuna well moistened with mayo)
3 small tomatoes, diced in medium sized pieces
1/2 cup sunflower seeds
Dressing:
1/4 cup Ranch dressing
1/4 cup Vinaigrette (I used Max Mercier's Le Parisien Vinaigrette which might not be available outside of Utah, but use your favorite vinaigrette)

Tear lettuce, wash well in salad spinner and spin until dry (or dry with paper towels if you don't have a salad spinner). Mix tuna and mayo until well combined. Mix ranch and vinaigrette dressing. In large flat bowl put half lettuce. Put half the tuna in a mound in the center. Put tomatoes around the tuna, then drizzle dressing over (you won't need it all). Sprinkle sunflower seeds over and serve.

When I eat this I like to mix it all up with my fork so all the pieces of lettuce have some tuna and sunflower seeds clinging to them. If you're only making one salad, the extra tuna and dressing will stay good in the fridge for up to a week.

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Kalyn's Souvlaki

(Note from Kalyn: Here is the link to an updated recipe for Kalyn's Souvlaki with a photo.)

Until I went on a cruise on a Greek ship, I didn't know there was such a thing as"Greek American" food. Now in Salt Lake my favorite restaurant has "American Greek Salad" on the menu. This recipe is probably in that category, the red wine vinegar and garlic powder are not traditional, but they do add a lot of flavor. This is something I came up with when I was contemplating what to make out of those enormously thick boneless pork chops you get at Costco, but I am sure you could get a good result making it with chicken if you prefer that. This was as good as any Souvlaki I have had at a Greek restaurant, if I do say so myself.

It's traditional to cook Souvlaki (or Souvlakia for the more authentically Greek spelling) on skewers, but I just cooked the cubes of meat right on my grill, and it turned out great.

Kalyn's Souvlaki
4 thick boneless pork chops
Marinade:
1/2 cup olive oil
1/2 cup fresh squeezed lemon juice (If you only have bottled lemon juice, use a little less)
1 T red wine vinegar
1 T dried oregano (if you have fresh oregano, even better, use 2 T of fresh)
1 T garlic powder

Cut pork chops into cubes about 1 1/2" square and place in zip loc bag. Combine marinade ingredients and pour over meat. Marinate in refrigerator for 6-24 hours. Grill over medium heat until very well browned on all sides, about 25 minutes. This is good served with Tzatziki sauce.

Marinating tip: When you're marinating something for long periods of time, especially if you won't be home, use the smallest zip loc bag that will hold your meat. Using a smaller bag keeps more of the meat submerged in the marinade without having to turn the bag over.

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LOW CARB PRODUCT RAVE and Item of Interest re: Dreamfields Pasta

(Note from Kalyn, In May of 2006 I finally started seeing Dreamfield's Lasagna and Rotini in stores in my area. I tried the lasagna and was very happy with it.)

I 've mentioned how much I like Dreamfields low carb pasta, and when I got this e-mail today I decided it was time to give them an official RAVE. Dreamfields is the only low carb pasta I have tried that I considered to be at all good, and in fact I thought it was just as good as regular pasta with significantly reduced carbs. My only complaint about their pastas was the lack of variety in pasta shapes. Previously they only had penne, macaroni, spagetti and linguini. So I wrote to them asking for more shapes, and today I got this reply:

Kalyn,Thank you for your interest in our product. I do apologize for the delay in responding to your inquiry. I am happy to announce that yes we will have more shapes and sizes. This year we will have lasagna and rotini noodles (no specific date as of yet). With more to follow as the demand for our product increases. We look forward to bringing you more shapes and sizes to add to your healthy low carb life style.Please visit our website at:www.dreamfieldsfoods.com to receive more information, updates, recipes and money saving coupons.Thank you again for your interest in our product.
Dreamfields Pasta
1800-250-1917

Woo Hoo. Dreamfields lasagne. Think of the endless varieties of yummy cheesy lasagna you could make if there was an acceptable low carb lasagna noodle. Truly something to look forward to. I have a recipe for white chicken lasagna that will make your mouth water when you read it. Let me know if anyone sees the Dreamfields Lasagna before I do.

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Green Bean Salad with Greek Olives and Feta Cheese

I created this salad when I was in Chicago visiting my brother Rand years ago, but the original version had sun dried tomatoes. Through the years I began to think they weren't essential. However, if you have them and like them, go ahead and put some in. Onions are not especially low carb, so you can reduce the amount of onion if you want to.

Green Bean Salad with Greek Olives and
Feta Cheese

about 4 cups fresh green beans
1 red onion, cut in half crosswise, then into slivers the same size as the beans
1/2 cup or more small Greek Olives, drained well
(pitted olives would be best in this)
6-8 oz. crumbled feta cheese

Dressing:
3/4 cup purchased red wine vinaigrette or balsamic vinaigrette (without sugar)
1 T. Dijon mustard
1 tsp. dried thyme
1 tsp. dried oregano
1/s tsp. fresh ground black pepper

Break off ends of beans and break or cut into 2 inch pieces. Steam beans until barely tender-crisp, about 5 minutes, then plunge into cold water with ice cubes to stop cooking. Let beans drain very well. Combine beans, olives, and onions in plastic or glass container with a lid, pour dressing over and stir a few times so all vegetables are well covered. Chill several hours to allow flavors to blend. Just before serving stir in feta cheese.

Everything in this salad is great for any phase of the South Beach Diet. For phase one, this would be a great side dish combined with something like Sauteed Scallops with Garlic, Chicken with Kalamata Olives, or Pork Chops with Balsamic Glaze. For phase two or three, you could add Georgette's Really Lemony Greek Pilafi or Lake Powell Spicy Rice.

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