can I try one of chef jerry's recipes?

absolutely! here's one to start with. and there are 99 more low-fat, easy gourmet recipes in the 911 book!

Grilled Swordfish
w/ Dijon Mustard Sauce


What you will need:

non-stick spray
1/2 tsp. chopped fresh garlic
1/2 tsp. chopped fresh shallots (gourmet onions)
2 tbls. Chablis white wine (can omit)
1 tsp. fresh lemon juice
1/2 cup chicken broth
1/2 cup clam juice
2 tsps. Dijon Mustard
1 tsp. flour
1 tbls. dehydrated milk
1/4 tsp. non-dairy creamer
1/2 tsp. or pinch chopped fresh parsley
salt to taste


Place a medium size sauté pan on medium high heat. Spray the middle of the pan with non-stick spray. When the pan is hot, add the garlic and shallots. Sauté for 30 seconds. (DO NOT BROWN THE VEGETABLES). Add the wine, lemon juice, Dijon mustard, chicken broth, clam juice, flour, milk and creamer. Incorporate all the ingredients throughout the sauce using a fork or whisk. Turn the heat to high and bring the sauce to a boil. As the sauce reduces and thickens scrape the sides of the pan mixing the goo back into the sauce. Continue stirring until the sauce thickens enough to coat a spoon. Turn the heat off and stir in the parsley. Taste and adjust salt if necessary. Pour the sauce over fish, chicken or vegetables.

- - - - - -


pre-heat broiler, grill or B.B.Q. to medium high to high heat
1 (4-6) oz. swordfish steak
non-stick spray
Dijon mustard sauce
lemon wedges
sprig of fresh parsley

Spray both sides of swordfish with non-stick spray. Sprinkle with salt and pepper. Grill fish on one side for 6 minutes. Turn over and cook for approximately 4 minutes or until firm to the touch when pressed down. Remove the swordfish to a serving plate and cover with foil to keep warm. Prepare Dijon mustard sauce and pour over the fish. Garnish with a lemon wedge and a sprig of fresh parsley.

Sanos Mangiare! (that’s Italian for “Healthy Eating”)
— Chef Jerry