Surf and Turf – Hilton Head Health
Hilton Head Health is a destination health resort in an elegant facility on Hilton Head Island, South Carolina, surrounded by all the natural beauty of a Lowcountry island getaway. The program guides you to achieving your weight loss, wellness and longevity goals with programs focusing on fitness, nutrition and SELF (Stress management, Empowerment, Longevity, and Fulfillment). Guests benefit from a community of supportive dieticians, psychologists, wellness educators, fitness trainers, chefs and spa therapists, and graduates continue their lifestyle change with the H3@Home program and receive continued support and structure at home.
At this South Carolina weight loss spa, guests enjoy a meal plan with delicious flavors and realistic portions. The Chef and Culinary Team have created a low-calorie, healthy gourmet cuisine with an emphasis on local and natural ingredients to ensure a well-balanced weight loss diet. One of the popular features of the program is when H3 teaches participants how to prepare an entire special occasion meal while staying on a calorie budget — like this entree which was designed for Valentine’s Day. This Surf and Turf dinner with Shrimp and a Filet is less than 700 calories — even with the side dish of Garlic Mashed Potatoes!
Ingredients
GRILLED HERB RUBBED FILET
- 2 4 oz beef tenderloins
- 1 teaspoon rosemary - fresh, chopped
- 1 teaspoon thyme - fresh, chopped
- 1/4 teaspoon sea salt - or to taste
- 1/4 teaspoon crushed black pepper - or to taste
- Non stick pan spray
ROSEMARY SHRIMP
- 6 each shrimp 21-26 size, peeled, tails removed, deveined
- 3 teaspoons rosemary - fresh, chopped
- 3 teaspoons garlic - fresh, minced
- 1 pinch sea salt
- 1 pinch black pepper - ground
- 1/2 teaspoon olive oil
- 2 each wood skewers - soaked in water to prevent scorching
H3 DEMI GLACE
- 1 whole shallot - chopped fine
- 1 clove garlic - fresh, chopped
- 2 cups veal or beef stock
- 1 teaspoon thyme - fresh, chopped
- 1 tablespoon parsley - fresh, chopped
- 1 each bay leaf
- 5 whole black peppercorns
- 1/2 teaspoon sea salt
- 1 pinch white pepper
- 2 teaspoons tomato paste - or low sodium soy sauce
- 2 tablespoons corn starch
- 2 tablespoons cold water - to mix with corn starch
GARLIC MASHED POTATOES
- 1 large russet potato - chunky diced
- 1 medium turnip or sweet potato - chunky diced
- 1 oz fat free cream cheese
- 1/2 teaspoon thyme - fresh, chopped
- 3 cloves garlic - minced
- 1 pinch ground pepper
- 1/4 cup fat free milk
Instructions
FILET
- Preheat grill, cast iron skillet, or sauté pan.
- Season filets on both sides
- Lightly spray pan with non stick pan spray
- Once heat source is hot, place filets on cooking surface.
- If grilling or using a cast iron skillet with ridges, make cross hatches by placing filet on surface for about 4 minutes, then turning the filet 45 degrees on the same side.
- Then flip over and repeat. This should achieve a medium rare filet.
SHRIMP
- Heat medium sauté pan until hot.
- Spray pan with 1/2 teaspoon of olive oil or non stick pan spray
- Skewer shrimp onto soaked wood skewers.
- In medium bowl placed chopped garlic, rosemary and other seasoning.
- Dip shrimp kabobs into seasoning mixture.
- Sauté shrimp until shrimp is nice and pink and slightly curled up.
DEMI GLACE
- In medium sauce pan heat to medium high heat.
- Saute shallots, and garlic until translucent and tender.
- Then deglaze the pan with stock.
- Add herbs and spices, and cook until reduced by half.
- If color is desired add tomato paste or soy sauce. Let cook for additional 2 minutes.
- Then make corn starch slurry, and slowly add while whisking into warming cream mixture.
- Thicken until desired consistency.
POTATOES
- Peel potatoes and other root vegetables, and steam until soft.
- Transfer to a deep bowl and whip with an electric mixer
- Add remaining ingredients (except the milk) and whip until smooth
- Add milk as need, continuing to whip, until your potatoes are your desired texture (chunky or smooth).
Spa Index Kitchen Notes
Nutrition
Karla Williams is the Executive Chef for Hilton Head Health in South Carolina. A graduate from The Chef’s Academy in Indianapolis, Karla’s past experience includes Culinary Intern and Sous Chef at H3, as well as Sous Chef at Kona Grill in Carmel, Indiana. Chef Karla has been featured live on the Hallmark Channel’s Home & Family Show. In addition to her love for nutrition and healthy cooking, Karla enjoys teaching part-time fitness classes. Her passion for living a well-balanced healthy lifestyle is apparent in her cooking demonstrations at Hilton Head Health.