Thank God It's Thursday

Want to enjoy your favorite wine while enjoying gourmet  cuisine that requires zero cooking on your part?  Well say no more and head over to Urbano --This BYOB restaurant offers an upscale menu in a casual, intimate atmosphere. Begin your meal with a house salad or a broth-based soup to curb your appetite.  Portions are adequate, but if you don't order a salad from the start, feel free to choose a vegetable from the side dish menu. 

Appetizers/Salads

• Hawaiian Ceviche salmon avocado poke with taro chips, green onions and ponzu drizzle
• *Share with the table or order as your entree with a salad
• 1410 Salad seasonal greens with candied walnuts, sun-dried tomatoes, herbed goat cheese and citrus vinaigrette  
• *order with dressing on the side

Lunch Options

• 1410 Salmon Salad Sauteed Salmon over mixed greens with candied walnuts, sun-dried tomatoes, herbed goat cheese and citrus vinaigrette  
• *Order without candied walnuts & have dressing on the side

• Smoked Turkey Panini on nine grain bread with avacado, micro greens, tomato and honey mustard 
• *Order fruit or side salad

Dinner Entrees

• Blackened Salmon with herbed polenta crab fritters and pepperonata  
• *Skip the crab fritters- ask to sub for a vegetable
• Trout with caulifower yukon puree and sauteed shredded brussels sprouts, apples and pancetta  
• *Ask to have any sauces on the side

Urbano also offers weekly specials on their menu board.  Last week they offered a Lemon Sole, served over brown rice, which is a great healthy seafood option.  Order any creamy sauces on the side and use sparingly. 

Wine Down Wednesday

Wind down your Wednesday with fresh  Mahi Mahi & Balsamic Grilled Vegetables.  Mahi is high in protein and low in calories. It is also low in saturated fat, rich in niacin, vitamin B12, phosphorus, and selenium. Hawaii Mahimahi provides about 400 mg of omega-3’s (DHA and EPA) per 4 ounce serving of fresh fish (1).  Its firm texture and mild, slight sweet flavor make it a great option for grilling, sauteeing, or broiling.

Mahi Mahi with Balsamic-Wine Sauce

Ingredients

• 4 (6-ounce) mahimahi fillets
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 2 teaspoons olive oil
• 1/4 cup finely chopped red onion
• 1 cup dry white wine
• 1/4 cup balsamic vinegar
• 1 tablespoon capers
• 1 tablespoon chopped fresh parsley

Preparation

1. Sprinkle the fish with salt and pepper. Heat olive oil in a large nonstick skillet over medium-high heat. Add fish and onion; cook for 3 minutes. Turn fish over. Stir in wine, vinegar, and capers; cook 3 minutes. Remove fish from pan. Cook wine mixture an additional 3 minutes or until reduced to 1/2 cup. Serve sauce with fish; sprinkle with parsley.

Nutritional Information

Yield: 4 servings (serving size: 1 fillet and 2 tablespoons sauce)

Amount per serving

• Calories: 182
• Calories from fat: 17%
• Fat: 3.5g
• Saturated fat: 0.6g
• Monounsaturated fat: 1.9g
• Polyunsaturated fat: 0.5g
• Protein: 31.8g
• Carbohydrate: 4.2g

Grilled Vegetables with Balsamic Vinaigrette

Ingredients

• 1/4 cup balsamic vinegar
• 2 tablespoons honey
• 1 tablespoon olive oil
• 1 teaspoon coarsely ground black pepper
• 1/2 teaspoon salt
• 4 garlic cloves, minced
• 4 plum tomatoes, halved
• 2 zucchini, cut lengthwise into 1/4-inch slices
• 1 (1-pound) eggplant, cut crosswise into 1-inch-thick slices
• 1 red bell pepper, cut into 8 wedges
• 1 onion, cut into 2-inch-thick wedges
• 1 small bunch kale (about 8 ounces)
• Cooking spray

Preparation

1. Combine first 6 ingredients in a bowl.
2. Combine tomatoes and next 5 ingredients (tomatoes through kale) in a bowl. Divide balsamic vinaigrette and vegetable mixture evenly between 2 large zip-top plastic bags. Seal; marinate in refrigerator 1 hour, turning bags occasionally.
3. Remove vegetables from bags; reserve marinade. Prepare grill. Place vegetables on grill rack coated with cooking spray; grill 7 minutes on each side or until onion is tender, basting with reserved marinade.

Nutritional Information

Amount per serving

• Calories: 87
• Calories from fat: 24%
• Fat: 2.3g
• Saturated fat: 0.3g
• Monounsaturated fat: 1.3g
• Polyunsaturated fat: 0.4g
• Protein: 2.7g
• Carbohydrate: 16.6g

*Recipes taken from Cooking Light


1. Nutrient analysis was performed on Hawaii-caught fish by PacMar Inc., Honolulu, Hawaii under NOAA Award No. NA06NMF4520222. Nutrient labels and claims follow the NLEA Labeling Act and were prepared by Joannie Dobbs, PhD, CNS Nutrition Specialist (University of Hawaii, Manoa) and John Kaneko MS, DVM (PacMar)

Thank God It's Thursday

If you've watched Most Elidgable Dallas, you've liked heard of the swanky bar/restaurant Sfuzzi.  With it's hip atmosphere and fun variety of alcoholic beverages, it's a popular spot to check out when you hit the town. 

True to keeping with the trends, Sfuzzi has a number of "skinny" cocktails to choose from along with a few healthier options to grab a bite while you're out.  Here are your best bests:


Skinny Sips

Any light beer or glass of wine is a safe bet, but if you want to branch out, here are a few lower calories signature cocktails to choose from:

• Skinny Mojito- Don Q Mojito rum, fresh mint, lime juice and club soda
• Skinny Margarita- Don Julio Blanco tequila, tripple sec, lime juice & agave nectar

Light Bites

• Gigi's Mediterranean Salad-
• Order without bacon, egg, and olives*
• Ask for dressing on the side*
• Salmon Ceviche-
• Add a salad
• Mama's Colombo Italian Salad w/ dressing on the side*

• Swordfish Kebab-

• Ask to sub fresh vegetables for linguine*
• Ask for the lemon butter sauce to be on the side*

*Menu ordering suggestions to make your meal a little lower in fat and calories