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Tag: lunch

  • Spicy Lentil Stew

    Spicy Lentil Stew

    How to Make Spicy Lentil Stew

    Try our Spicy Lentil Stew. You can spice up this hearty stew even more by adding a teaspoon of crushed red pepper flakes when sautéing the vegetables. Or, tone it down by using apple-, Italian-, or Mediterranean-flavored chicken sausage.


    20 min prep time


    1 hr, 5 min cook time


    9servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat a large soup pot with cooking spray. Over medium-high heat, sauté the sausage until lightly brown. 

    2. Add the celery, onions, carrots, and red bell pepper to the pot and sauté over medium-high heat for approximately 4 minutes or until the onions begin to turn clear. 

    3. Add the water, broth, lentils, salt, pepper, and bay leaf. Bring to a boil and reduce the heat. Simmer on low heat for 1 hour. 

    4. Remove the bay leaf. Sprinkle with parsley and serve. 

    Fiber Focused
    Soup
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    9 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      417mg
      9%

    Ingredients

    nonstick cooking spray
    1 whole

    celery (medium dice)
    2 stalks

    spicy chicken sausage (jalapeno or andouille)
    14 oz

    onion(s) (diced)
    1 med

    carrots (diced)
    2 med

    red bell pepper (diced)
    1 med

    water
    3 cup

    reduced sodium chicken broth
    14 1/2 oz

    dried lentils
    1 cup

    black pepper
    1 tsp

    bay leaves
    1 leaves

    fresh parsley (chopped)
    1/4 cup

  • Spiced Lemon Yogurt Chicken Tenders

    Spiced Lemon Yogurt Chicken Tenders

    How to Make Spiced Lemon Yogurt Chicken Tenders


    8 hr marinating prep time


    6 min cook time


    4servings


    2 tenders

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients, except the lemon quarters, in a gallon resealable plastic bag. Seal tightly and toss back and forth until well coated. Refrigerate 8 hours.
    2. Heat a grill pan liberally coated with cooking spray over medium-high heat. Remove chicken from marinade, discarding marinade, and grill 3 minutes on each side or until no longer pink in center. Serve with the quartered lemon, if desired.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Grilling
    Quick & Easy
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      2 tenders


    • Amount per serving



      Calories





      175

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      375mg

      16%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      30g

    • Potassium
      345mg
      7%

    Ingredients

    chicken tenderloins ((about 1 pound))
    8

    Greek yogurt (non-fat, plain)
    1 cup

    Grated rind and juice of a large lemon
    1

    paprika
    1 tbsp

    gingerroot (grated)
    1 tbsp

    ground cumin
    1 tsp

    garlic powder
    1/2 tsp

    salt
    1/2 tsp

    medium lemon (quartered (optional))
    1

  • Spaghetti Squash with Pine Nuts and Sage

    Spaghetti Squash with Pine Nuts and Sage

    How to Make Spaghetti Squash with Pine Nuts and Sage

    I remember making my first spaghetti squash when I was a teenager. My sister and I had so much fun combing out strands of the squash as you would spaghetti. We always called spaghetti squash “our” spaghetti. This version is much more grown up with the flavors of sage and cheese, but to be honest, I could still top spaghetti squash with a little marinara sauce and call it a meal.


    10 min prep time


    1 hr cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400°F. Place the squash halves cut-side down on a parchment paper–lined baking sheet and roast for about 50 minutes, or until tender.

    2. Meanwhile, heat the olive oil in a skillet over medium heat. Add the onion, shallot, and garlic and sauté for 4 minutes. Add in the pine nuts and cook for 2 minutes until the pine nuts are lightly browned. Set aside.

    3. When the squash is cooked, turn over squash to cut side up. With a pasta rake or large spoon, scoop the flesh from the squash shell. The flesh will come out like strands of spaghetti. 

    4. Add the squash to a large serving bowl and rake through the strands to keep them separated. Add in the pine nut mixture, cheese, sage, crushed red pepper flakes, salt, and pepper. Toss well and serve.

    Low Sodium
    Low Carb
    Italian
    Comfort Food
    Vegetarian
    Sides
    Gluten-Free
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      267mg
      6%

    Ingredients

    medium spaghetti squash (halved and seeded)
    1 (about 2 lbs)

    olive oil
    2 tsp

    onion(s) (minced)
    1

    large shallot (minced)
    1

    garlic (minced)
    2 clove

    pine nuts
    1/4 cup

    Pecorino Romano cheese (freshly grated)
    2 tbsp

    minced fresh sage
    1 tbsp

    crushed red pepper flakes (crushed)
    1/4 tsp

    sea salt
    to taste

    freshly ground black pepper
    to taste

  • Spaghetti Squash with Light Marinara Sauce

    Spaghetti Squash with Light Marinara Sauce

    How to Make Spaghetti Squash with Light Marinara Sauce

    Spaghetti squash is simple to cook and makes a great lower-carb substitute for pasta. It’s perfect for a winter day when the kids are out of school on winter vacation.


    6servings


    1/6 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Pierce spaghetti squash with a fork in several places and place in microwave on high until skin is soft, approximately 10-15 minutes. Let cool.
    2. While squash is cooking, combine all marinara ingredients in a medium-sized bowl except basil leaves.
    3. Tear basil leaves and add to tomato mixture.
    4. Cut squash in half and make “spaghetti.” Using a fork, pull out individual strands of “spaghetti.” Toss spaghetti squash with olive oil and Parmigiano-Reggiano cheese.
    5. Place squash in a pie plate. Top with light marinara and a sprinkling of Parmigiano-Reggiano cheese.
    6. Serve over cooked spaghetti squash.
    Comfort Food
    Italian
    Kid Friendly
    Dinner
    Lunch
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 of recipe


    • Amount per serving



      Calories





      95

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      225mg

      10%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      2g

    • Potassium
      485mg
      10%

    Ingredients

    medium spaghetti squash (2-lb, washed)
    1

    Extra Virgin Olive Oil
    1 tbsp

    parmigiano-reggiano cheese (finely grated)
    1 tbsp

    roma (plum) tomatoes (chopped)
    14

    garlic (chopped)
    2 clove

    shallots (minced)
    1

    Extra Virgin Olive Oil
    1 tbsp

    freshly ground black pepper
    1

    fine sea salt
    1/2 tsp

    fresh basil leaves
    1 cup

    parmigiano-reggiano cheese (optional)
    6 tsp

  • Spaghetti Squash “Ramen” Noodle Bowl

    Spaghetti Squash “Ramen” Noodle Bowl

    How to Make Spaghetti Squash “Ramen” Noodle Bowl

    This healthier take on trendy ramen noodle bowls yields a savory broth you can customize. No chicken or bell peppers? Mix it up with other proteins and vegetables, such as shrimp, bean sprouts and shredded carrots.


    10 min prep time


    40 min cook time


    4servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400° F. Fill a 9×13-inch glass or metal baking dish with 2 inches of water. Cut the ends off the spaghetti squash then cut in half lengthwise. Place the squash cut side down in the pan and bake for 40 minutes. Remove from oven and remove the squash immediately from the pan. Scoop out the seeds and discard. Using a fork, scrape the squash out of the skin and set aside. Makes 4 cups cooked squash.
    2. While the squash is cooking, in a medium saucepan, heat the broth over medium heat until simmering. Add the soy sauce, sesame oil, fish sauce and hot sauce. Simmer for 2 minutes. Add the chicken and heat through, 2 minutes.
    3. Place 1 cup of squash in a soup bowl. Pour 1 cup of broth over the squash and add 1/2 cup of chicken. Top with 2 Tbsp. scallions and 2 Tbsp. bell pepper strips.
    4. Repeat process for remaining three bowls.
    Asian
    Main Dish
    Lunch
    Dinner
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      60mg

      20%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      24g

    • Potassium
      620mg
      13%

    Ingredients

    toasted sesame oil
    2 tsp

    soy sauce (reduced-sodium)
    1 tbsp

    low sodium chicken broth (fat-free, low-sodium)
    4 cup

    medium spaghetti squash (2-1/2 lb)
    1

    cooked chicken (shredded)
    2 cup

    Asian style hot sauce ((such as sambal oelek))
    1 tsp

    fish sauce
    1 tsp

    green onion (scallion) (thinly sliced, white and green parts)
    1/2 cup

    red bell pepper strips (thinly sliced (1-inch-long))
    1/2 cup

  • Provencal-Style Herb-Roasted Turkey Breast

    Provencal-Style Herb-Roasted Turkey Breast

    How to Make Provencal-Style Herb-Roasted Turkey Breast

    This dish has become the crown jewel of Amy Riolo’s American Thanksgiving meal. The combination of herbs, garlic, spices, and lemon juice create a flavorful, moist turkey that is simple to prepare. Turkey should be roasted 20-25 minutes per pound.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    15 min prep time


    1 hr 30 min cook time


    10servings


    4 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F. Use 1 Tbsp olive oil to grease the bottom of a large roasting pan.
    2. Pat the turkey breast dry with a paper towel and season with salt and pepper. Place turkey breast skin side up in the pan. Brush the turkey with the remaining olive oil. Sprinkle Herbes de Provence and poultry seasoning on turkey, and rub into skin with your hands. Place whole garlic head, 1 lemon half, rosemary, thyme, and sage in the pan. Squeeze lemon juice from remaining lemon half over the top of the turkey.
    3. Place turkey in the oven, add a cup of water to the bottom of the pan, and roast for 1 hour, uncovered. Baste turkey after the first hour of cooking. If turkey looks very brown, cover it with foil. Continue to bake for another 30-45 minutes or until the internal temperature of the thickest part of the turkey breast reads 180°F on a meat thermometer. Remove from the oven, and place on a carving board. Let rest for 10 minutes before carving. Remove skin while carving.
    4. Strain the liquid from the bottom of the pan into another saucepan. Juice the remaining 2 lemon halves, add to the saucepan, and stir. Bring to a boil over high heat, and cook for 10 minutes or until sauce has reduced. Taste, and adjust seasoning if necessary. Serve sauce in a gravy boat next to turkey.
    Low Carb
    Mediterranean
    French
    Lunch
    Main Dish
    Holidays & Entertaining
    Foodie
    Dinner
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    Nutrition facts

    10 Servings



    • Serving Size

      4 oz


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      27g

    Ingredients

    Extra Virgin Olive Oil (divided)
    1/4 cup

    bone-in turkey breast
    1 (about 3 1/2 lb)

    salt
    1/2 tsp

    Freshly ground black pepper, to taste
    1

    Herbes de Provence
    1 tbsp

    poultry seasoning
    1 tsp

    head garlic (top chopped off)
    1

    lemon (halved)
    2

    fresh rosemary
    1 sprig

    fresh thyme
    1 sprig

    fresh sage
    1 sprig

  • Socca With Poached Eggs, Roasted Tomatoes, And Fresh Basil

    Socca With Poached Eggs, Roasted Tomatoes, And Fresh Basil

    How to Make Socca With Poached Eggs, Roasted Tomatoes, And Fresh Basil

    Socca, also known as farinata, is a thin chickpea flour pancake commonly found in both Italian and French cuisines. In this recipe, Katie Cavuto tops wedges of the warm chickpea crepe with roasted tomatoes, poached eggs, and fresh basil. For an easy, make-ahead brunch or weekday breakfast, make the batter and poach the eggs the night before. To store the poached eggs overnight, plunge them into an airtight container filled with cold water and place them in the fridge.


    1 hr (including batter resting time) prep time


    10 min cook time


    8servings


    1 slice of socca, 1 poached egg, 2 tablespoons roasted tomatoes, and 2 tablespoons basil

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    Step-By-Step Instructions:

    1. Place a 10-inch cast-iron skillet about 12 inches from your oven’s heating element and set the oven to “Broil.”
    2. In a small bowl, whisk together chickpea flour, cumin, and salt. Slowly stream in water, whisking quickly to eliminate lumps, then stir in 1 tablespoon of the olive oil. Cover the bowl and set aside for at least 15 minutes. (Or store it in the refrigerator for up to 12 hours.) The batter should be a thin, pancake batter–like consistency.
    3. After the batter has rested, carefully remove the hot skillet from the oven. Add the remaining 1 tablespoon of olive oil to the skillet and pour in the socca batter. Broil for 8–10 minutes, or until the edges of the socca are browned and the center is set.
    4. Meanwhile, set a metal strainer in the bottom of a large pot, fill the pot 2/3 full with water, and add the vinegar. Crack each egg into a small prep bowl. Place the pot over medium-high heat and bring the vinegar and water to a simmer. Using a long-handled spoon, stir the water in a wide, circular motion to create a whirlpool. Quickly, while the whirlpool is still going, slide in the eggs, one by one. Once all the eggs are in the water, poach them without stirring until the whites are set and the yolks are no longer runny, about 4–6 minutes. Using tongs, carefully lift the strainer out of the water with the eggs.
    5. Remove socca from the oven and cut it into 8 wedges. To serve, place a socca wedge on each of 8 plates and top each serving with 1 poached egg, 2 tablespoons roasted tomatoes, and 2 tablespoons chopped basil. Season servings with pepper.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Italian
    French
    Vegetarian
    Lunch
    Breakfast and Brunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 slice of socca, 1 poached egg, 2 tablespoons roasted tomatoes, and 2 tablespoons basil


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0g

    • Cholesterol
      185mg

      62%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      9g

    • Potassium
      290mg
      6%

    Ingredients

    chickpea flour
    1 cup

    cumin
    1/2 tsp

    fine sea salt
    1/4 tsp

    warm water
    1 cup

    Extra Virgin Olive Oil (divided)
    2 tbsp

    white wine vinegar
    1 tbsp

    large eggs
    8

    fire-roasted tomatoes
    1 cup

    fresh basil (chopped)
    1 cup

    freshly ground black pepper
    1/4 tsp

  • Slow-Cooker Chicken Fajita Burritos

    Slow-Cooker Chicken Fajita Burritos

    How to Make Slow-Cooker Chicken Fajita Burritos

    This chicken burrito is packed with protein and fiber, perfect for a filling lunch that will keep you satisfied until dinner. It’s also great for meal prepping—wrap the burritos in foil and store in the fridge or freezer. Reheat in a toaster oven before eating.


    10 min prep time


    6 hr cook time


    8servings


    1 burrito

    Print Recipe >

    Step-By-Step Instructions:

    1. Place chicken breast strips in a slow-cooker. Top with remaining ingredients except for tortillas and cheese.
    2. Cover and cook on low for 6 hours or until done. Shred chicken with fork, if needed.
    3. Scoop 1/2 cup chicken and bean mixture on each tortilla and top with 2 Tbsps. cheese. Fold into a burrito.
    Fiber Focused
    Mexican/Southwestern
    Quick & Easy
    Dinner
    Lunch
    Slow Cooker
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1 burrito


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        16g

        57%
      • Total Sugars
        4g

    • Protein
      29g

    • Potassium
      490mg
      10%

    Ingredients

    boneless, skinless chicken breast (cut into strips)
    1 lbs

    green bell pepper (sliced)
    1

    red bell pepper (sliced)
    1

    medium onion (sliced)
    1

    chili powder
    1 tbsp

    cumin
    1 tsp

    garlic powder
    1 tsp

    salsa
    1/2 cup

    water
    1/3 cup

    black beans (rinsed and drained)
    1 (15-oz) can

    large whole-wheat low-carb tortillas
    8

    reduced fat shredded cheddar cheese
    1 cup

  • Sirloin Hoagies

    Sirloin Hoagies

    How to Make Sirloin Hoagies

    This recipe is from The 4-Ingredient Diabetes Cookbook, 2nd edition, by Nancy S. Hughes.


    12 min prep time


    16 min cook time


    4servings


    1 hoagie

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350°F.
    2. Sprinkle 1/16 teaspoon salt and the pepper evenly over both sides of the steak. Place a large nonstick skillet over medium-high heat until hot. Coat with nonstick cooking spray, add the steak, and cook 5 minutes.
    3. Turn and cook another 4 minutes or until the beef is done as desired. Place the beef on a cutting board and set aside.
    4. Coat the pan drippings with nonstick cooking spray, reduce the heat to medium, and add the onions. Coat the onions with nonstick cooking spray and cook 6–7 minutes or until they are richly browned, stirring frequently.
    5. Add water to the onions and cook 1 minute or until most of the moisture has evaporated, stirring constantly. Remove from heat.
    6. Wrap the bread in foil, place in the oven, and bake 5 minutes or until hot. Meanwhile, thinly slice the beef diagonally.
    7. Using a serrated knife, cut the bread in half lengthwise and spread a thin layer of mustard on each side. Top with beef, then onions and any juices. Sprinkle with the remaining salt, top with the other bread half, and cut in fourths crosswise.
    Kidney-Friendly
    CKD Dialysis
    Comfort Food
    Lunch
    Dinner
    Main Dish
    Quick & Easy
    Sandwiches
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    Nutrition facts

    4 Servings



    • Serving Size

      1 hoagie


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0.1g

    • Cholesterol
      40mg

      13%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      28g

    • Potassium
      450mg
      10%

    Ingredients

    salt ((divided use))
    1/8 tsp

    black pepper
    1/2 tsp

    boneless sirloin steak (trimmed of fat)
    1 lbs

    large onion (thinly sliced)
    1

    water
    1/2 cup

    French bread (whole-wheat or white)
    8 oz

    prepared mustard
    1 1/2 tbsp

  • Sicilian Swordfish And Eggplant Bundles

    Sicilian Swordfish And Eggplant Bundles

    How to Make Sicilian Swordfish And Eggplant Bundles

    Swordfish and eggplant are culinary ingredients that Sicilians inherited when they were under Arab rule. Before the arrival of the Arabs, swordfish was not eaten because of its reputation as being extremely difficult to catch. Sicilian fisherman learned how to catch swordfish from the Arabs. Even today, Sicilian fisherman use Arabic words instead of Italian ones when fishing. Serve this delightful dish with Baby Artichokes with Herb Sauce


    4servings


    1 bundle

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat broiler. Place eggplant slices on a baking sheet. Brush with 1 Tbsp olive oil, and bake for a few minutes until tender and cooked through. Remove from oven, and set aside.
    2. Heat remaining 1 Tbsp olive oil in a large skillet over medium heat. Add garlic, and cook until it releases its aroma. Do not let garlic turn brown. Stir in chopped and strained tomatoes, basil, pine nuts, 1/4 tsp salt, pepper, and pepper flakes. Stir and cover. Reduce heat to low. Simmer for 5 minutes.
    3. Meanwhile, place a large piece of wax paper on a work surface. Place fish fillets on wax paper, and cover with another piece. Use a flat-edged meat hammer to pound fish until they are very thin, about 1/4 inch. Check under the wax paper from time to time to make sure that fish is not tearing. Cut each piece in half to make 4 pieces.
    4. Top each piece of fish with thin layers of the eggplant slices. (If you have extra eggplant slices, reserve them as a garnish). Starting at the wide end, roll up fish, completely encasing eggplant. Use toothpicks or skewers to secure the rolls. Slowly remove lid from tomato sauce, and add rolls to simmering sauce. Cover, and cook for 10-15 minutes, turning once, or until fish is cooked through.
    5. Transfer fish to a serving platter, remove skewers, and top with remaining sauce. Season with remaining 1/4 tsp salt, if desired. Serve remaining eggplant slices along the sides of the dish.
    Seafood
    Italian
    Mediterranean
    Lunch
    Dinner
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 bundle


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.1g

        11%

    • Cholesterol
      35mg

      12%

    • Sodium
      405mg

      18%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        7g

    • Protein
      19g

    Ingredients

    medium eggplant (sliced lengthwise into paper-thin slices)
    1

    Extra Virgin Olive Oil (divided)
    2 tbsp

    garlic (minced)
    2 clove

    boxed tomatoes (chopped)
    1 cup

    boxed tomatoes (strained)
    1 cup

    basil (freshly chopped)
    2 tbsp

    pine nuts
    2 tbsp

    sea salt (divided)
    1/2 tsp

    pepper (freshly grated)
    1/8 tsp

    crushed red pepper flakes
    1 pinch

    swordfish fillets (boneless, divided into 2 filets)
    12 oz