Malaysian Barbecue-Glazed Halibut+

4 points; 5 plus points

Yield:  4 servings (serving size: 1 fillet)

4 (6-ounce) halibut fillets
1/4 teaspoon salt
Cooking spray
1 tablespoon fresh lemon juice
1 tablespoon orange juice
1 tablespoon honey
1 1/2 teaspoons rice vinegar
1 1/2 teaspoons hoisin sauce
1 teaspoon fish sauce
1/2 teaspoon chile paste with garlic (such as sambal oelek)
1/4 teaspoon cornstarch
Lemon wedges (optional)

1. Sprinkle fish fillets evenly with salt. Heat a nonstick skillet over medium-high heat. Coat the pan with cooking spray. Add fish to pan; sauté 5 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.

2. Combine lemon juice and the next 7 ingredients (through cornstarch) in a small saucepan over medium-high heat, stirring well; bring to a boil. Cook 20 seconds, stirring constantly. Remove from heat. Brush about 1 tablespoon sauce over each fillet. Serve with lemon wedges, if desired.

CALORIES 205 (17% from fat); FAT 3.9g (sat 0.6g,mono 1.3g,poly 1.2g); IRON 1.5mg; CHOLESTEROL 52mg; CALCIUM 81mg; CARBOHYDRATE 6.9g; SODIUM 387mg; PROTEIN 34.3g; FIBER 0.3g

Pork Medallions with Balsamic-Shallot Sauce+

5 points

Yield:  4 servings (serving size: 2 medallions and about 1 tablespoon sauce)

1 (1-pound) pork tenderloin, trimmed
1/2 teaspoon salt
1/2 teaspoon dried thyme
1/8 teaspoon black pepper
1/8 teaspoon ground allspice
Cooking spray
1/4 cup finely chopped shallots
1 teaspoon butter
1 tablespoon brown sugar
3 tablespoons balsamic vinegar

1. Cut tenderloin crosswise into 8 pieces. Place each piece between 2 sheets of heavy-duty plastic wrap; pound each piece to 1/2-inch thickness using a meat mallet or small, heavy skillet. Combine salt, thyme, pepper, and allspice; rub over both sides of pork.

2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork to pan, and cook for 2 minutes on each side or until done. Remove pork from pan; keep warm.

3. Reduce heat to medium. Add shallots and butter to pan; cook 2 minutes, stirring occasionally. Add brown sugar and vinegar to pan; cook 30 seconds or until sugar melts, stirring constantly. Spoon sauce over pork.

CALORIES 226 (25% from fat); FAT 6.4g (sat 2.5g,mono 2.4g,poly 0.5g); IRON 2mg; CHOLESTEROL 92mg; CALCIUM 19mg; CARBOHYDRATE 7.3g; SODIUM 371mg; PROTEIN 32.3g; FIBER 0.2g

Pumpkin Black Bean Soup+

3 points/Cup

Yield: 6 servings

·    1 1/2  cups  drained diced canned tomatoes (used SW spiced toms)
·    2  (15-ounce) cans black beans – cumin/chili spiced
·    1  teaspoon  olive oil
·    Cooking spray
·    1 1/2  cups  finely chopped onion
·    1  teaspoon  ground cumin
·    ¼-1/2 tsp nutmeg
·    ½ – 1 tsp curry
·    ¼-1/2 tsp cayenne
·    3  garlic cloves, minced
·    3  cups  fat-free, less-sodium chicken broth
·    2  tablespoons  sherry vinegar
·    1/2  teaspoon  freshly ground black pepper
·    1  (15-ounce) can pumpkin
·    2  tablespoons  dry sherry
·    fat free sour cream
·    1/2  cup  sliced green onions
·    Pumpkinseed kernels (optional)

Place tomatoes and beans in a food processor; process until about half the beans are smooth. Set aside.

Heat oil in a Dutch oven coated with cooking spray over medium-high heat. Add onion to pan; sauté 5 minutes or until lightly browned. Add cumin and garlic; sauté 1 minute. Add bean mixture, broth, and next 3 ingredients (through pumpkin); bring to a boil. Cover, reduce heat, and simmer for 20 minutes.

Stir in sherry. Ladle about 1 cup soup into each of 6 bowls; sprinkle each serving with about a tablespoon of sour cream and about 1 tablespoon green onions. Garnish with pumpkinseed kernels, if desired.

  • Calories: 175
  • Fat: 3.1g
  • Fiber: 9.3g

Trails end: Zermatt

We thoroughly enjoyed our 2 days in Zermatt.  It is a large ski resort with tons of tourists – and skiers – even at this time of year.  I guess it is a rare place where you can ski all year round.  Kev describes it well when he talks about expensive fashion and jewelry shops.  Needless to say, we didn’t buy much in Zermatt.  But it was fun to walk around, see the old village, the climber’s cemetery and all the people.

Buildings in Old Zermatt Village

The climber’s cemetery was eerie and beautiful

We chose our hotel because it was recommended by our friends who had done this trip before.  We were not disappointed – pretty good value, amazing view and very good petit dejourners.  We told Cindy and Peter about it, and were pleased when they joined us there the next day.  We were able to make reservations by email.

Here are journal entries for Sept 8 and 9:

It was great to relax and sleep in this morning, but I did want to get a sunrise picture of the Matterhorn.  I shot a few – I could almost do it lying down in bed, our view is so great!  Breakfast was fantastic – great bread, the usual meat and cheese, and lots of grains and nuts to add to muesli or granola.  It was hard to hold back, even though we knew wouldn’t be hiking 10 miles to burn it off.

We sprang for the Panoramic Pass, a 2-day pass that enabled us to go up several cable cars/trams to view the Matterhorn and Breitthorn up close.  There were lots of skiers – including (we think, based on equipment and apparent sponsors) the Swiss and German national teams.

 

There were also a lot of climbers going up Breitthorn and another peak to the west.

You can just make out the tiny figures of those who reached the summit

We’ll go to the other lift tomorrow.  Tonight we plan to meet up with Cindy and Peter, who are staying in the room next door.  We’re glad they were able to get a room, and we’re looking forward to catching up on their trip.

After our first day, the Matterhorn had a constant cloud around its head.

The cable/tram up to the Klein Matterhorn (“Little Matterhorn”) and another intermediate location to the south of Zermatt were cool.  The “Sunnega” paradise was the starting-off point for hikers (and Matterhorn climbers, though we didn’t see any actually climbing on the mountain).  The Klein Matterhorn (highest lift) takes you up to summer skiing and the base for those hoping to summit Breitthorn.  Riding over the glaciers was spectacular.  Again, it is amazing that they have these cables set up so high – and have blasted tunnels through mountains way up here.

Looking down into Zermatt

Spectacular glacial view

We basically spent all morning and early afternoon up enjoying the rides and views.  For lunch we ate left-over dinner and the end of the bread/cheese/salami that we had packed for lunch at the end of our trip.  We poked around Zermatt afterward, my goodness, it’s expensive!  I would love to buy another set of clothes (since I’m pretty sick of the same, dirty stuff), but not at these prices.

We joined up with Peter and Cindy for dinner and to hear about their trip and adventures.  They also took the bus and cable up to Verbier and Les Ruinettes on their way to Mont Fort (not their original plan, but I think Cindy was impressed with our idea enough to convince Peter to take advantage of the cable cars).  I think they hiked to Prafleuri, but somehow got down and avoided Col de Riedmatten and Pas de Chevres (good plan).  They made it to Arolla and hiked up the back side of the col and looked down!  We shared contact information, and it would be fun to re-connect with them.  They are both on sabbatical from NAU and have 6 weeks of travel ahead of them.

Today we used the rest of our 2-day pass to go up the other cable/tram system to Rothorn.  Surprisingly, it started with an underground train going straight up to a cable car stop.  We went all the way up, via telepherique and enjoyed another view of all the mountains.  This side of the valley was very different from what we experienced yesterday.  In the winter, this is a “free” area, without specific runs.  In the summer, it is a celebration of the mountains!  Each mountain had a plaque with a photo of the peak and something written about it by previous climbers.  I took many photos!  It was a magical place – my favorite of the 3.  We watched paragliders take off into the valley and I created my own Matterhorn cairn after admiring one that someone else had made.  Beautiful and fun morning – yet again fantastic weather.

Each mountain had a sign showing a photo, naming it and giving information and a statement…

They helped us to identify and name all of the peaks

 

We were buzzed by the Swiss military – quite a surprise:

It was odd to see the barren back (southern) side of Weisshorn:

In the evening, we hopped onto the train to Basel, but didn’t get to enjoy much viewing of the countryside because we were underground much of the time!

——————————————————————————————-

Rothorn was my favorite part of Zermatt.  For 360 degrees, there were mountains surrounding you.  And each one was different and special – commemorated by the photos and plaques that told the stories and emotions of climbing, summiting and finding peace and grace in the mountains.  It seemed a fitting place to end our trek.

My Matterhorn cairn

Red Pepper Walnut Dip

2 points

Serve with toasted pita wedges or sourdough baguette slices.

3/4 cup walnuts, toasted
1/2 cup raisins
1/2 cup plain low-fat yogurt
1/4 teaspoon salt
1/8 teaspoon ground red pepper
1 (12-ounce) bottle roasted red bell peppers, drained

Place all ingredients in a food processor, and process until smooth.

Yield: 12 servings (serving size: about 2 1/2 tablespoons of dip)

  • Calories: 75
  • Fat: 4.4
  • Fiber: 0.9

Shrimp in Yellow Sauce

Garnish with chopped fresh cilantro and lime wedges. Use more sambal oelek for extra heat. Shrimp crackers come in a variety of shapes and are available in Asian markets. Total time: 35 minutes.

Spice paste:
1/2  teaspoon grated lime rind
2  tablespoons lime juice
1  to 2 teaspoons sambal oelek (chile paste with garlic)
1  teaspoon fish sauce
1/2  teaspoon coriander seeds
1/2  teaspoon turmeric
3  garlic cloves
2  shallots, chopped
1  (1-inch) piece fresh ginger, peeled

Remaining ingredients:
Cooking spray
1  cup light coconut milk
1  pound large shrimp, peeled and deveined
Chopped cilantro (optional)

To prepare spice paste, combine first 9 ingredients in a food processor; process until smooth.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add spice paste to pan; sauté 1 minute or until fragrant. Add coconut milk and shrimp; simmer 4 minutes or until shrimp are done. Garnish with cilantro, if desired.

Yield: 4 servings (serving size: about 3/4 cup)

Peppercorn-Crusted Filet Mignon with Port Jus

6 points

Yield:  4 servings (serving size: 1 steak and 1 tablespoon jus)

2 teaspoons cracked black pepper
4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
1/4 teaspoon salt
1/2 cup port or other sweet red wine
1/2 cup fat-free less-sodium beef broth
1 tablespoon chilled butter, cut into small pieces

Heat a cast-iron skillet over medium-high heat. Rub pepper evenly over the steaks. Sprinkle salt over bottom of pan. Add steaks to pan; cook 2 minutes on each side or until browned. Remove steaks from pan; set aside.

Stir in port and broth, scraping pan to loosen browned bits. Reduce heat to medium. Return steaks to pan; cook 2 minutes on each side or until desired degree of doneness. Remove steaks from pan. Reduce liquid to 1/4 cup. Remove pan from heat. Add butter to pan; stir with a whisk until melted. Drizzle sauce over steaks.

CALORIES 257 (42% from fat); FAT 12g (sat 5.2g,mono 4.3g,poly 0.5g); IRON 3.6mg; CHOLESTEROL 78mg; CALCIUM 15mg; CARBOHYDRATE 4.3g; SODIUM 313mg; PROTEIN 24g; FIBER 0.3g

Grilled Chicken with Mint and Pine Nut Gremolata

6 points

Yield:  4 servings (serving size: 1 chicken breast half and about 4 teaspoons gremolata)

Gremolata:
1 cup loosely packed fresh mint leaves
2 tablespoons pine nuts, toasted
2 teaspoons grated lemon rind
2 garlic cloves, minced
4 teaspoons extra-virgin olive oil
1/4 teaspoon kosher salt

Chicken:
2 teaspoons extra-virgin olive oil
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

1. To prepare gremolata, place mint, pine nuts, rind, and garlic in a mini chopper; process just until combined. Add 4 teaspoons olive oil and 1/4 teaspoon salt; process to combine. Set aside.

2. To prepare chicken, heat a large grill pan over medium-high heat. Brush 2 teaspoons olive oil evenly over chicken; sprinkle chicken evenly with 1/2 teaspoon salt and pepper. Add chicken to pan; cook 5 minutes on each side or until done. Remove chicken from pan; let stand 5 minutes. Serve gremolata with chicken.

CALORIES 236 ; FAT 11.3g (sat 1.6g,mono 6.1g,poly 2.6g); CHOLESTEROL 74mg; CALCIUM 35mg; CARBOHYDRATE 2.3g; SODIUM 438mg; PROTEIN 30.4g; FIBER 0.8g; IRON 1.6mg

Five-Spice Tilapia with Citrus Ponzu Sauce+

5 points

Yield:  4 servings (serving size: 1 fillet and 1 tablespoon sauce)

2 tablespoons thinly sliced green onions
2 tablespoons orange juice
1 tablespoon lemon juice
1 tablespoon low-sodium soy sauce
1 teaspoon brown sugar
2 teaspoons rice wine vinegar
1/4 teaspoon bottled ground fresh ginger (such as Spice World)
1/2 teaspoon five-spice powder
1/4 teaspoon salt
1/4 teaspoon ground red pepper
4 (6-ounce) tilapia fillets
2 teaspoons canola oil

Combine green onions, juices, soy sauce, brown sugar, vinegar, and ginger in a small bowl.

Combine five-spice powder, salt, and pepper. Sprinkle both sides of fish evenly with spice mixture.

Heat oil in a large nonstick skillet over medium-high heat. Add fish to pan; cook 2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove from skillet, and serve with sauce.

CALORIES 217 (27% from fat); FAT 6.6g (sat 1.8g,mono 1.9g,poly 2.3g); IRON 1mg; CHOLESTEROL 125mg; CALCIUM 8mg; CARBOHYDRATE 3.1g; SODIUM 332mg; PROTEIN 37g; FIBER 0.2g