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Crispy Salmon with Herb Salad

June 23, 2008 — Leave a comment

Ingredients

1 1/2 cups arugula leaves
3/4 cup fresh flat-leaf parsley leaves
1/2 cup fresh cilantro leaves
1/2 cup small fresh basil leaves
1/4 cup small fresh mint leaves
1 tablespoon fresh lemon juice
1 tablespoon extra-virgin olive oil
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 garlic clove, minced
Cooking spray
6 (6-ounce) salmon fillets, skinned
6 lemon wedges

Preparation

Combine first 5 ingredients in a large bowl. Cover and refrigerate.Combine juice, oil, 1/4 teaspoon salt, 1/4 teaspoon pepper, and garlic, stirring with a whisk.

Heat a large nonstick skillet coated with cooking spray over medium heat. Sprinkle salmon with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add fish to pan; cook 9 minutes or until fish flakes easily when tested with a fork, turning once. Combine arugula mixture and juice mixture; toss well to coat. Place 1/2 cup herb salad on each of 6 plates; top each serving with 1 fillet. Serve with lemon wedges.

Yield

6 servings

Nutritional Information

CALORIES 303(49% from fat); FAT 16.4g (sat 2.8g,mono 8.4g,poly 3.3g); IRON 1.4mg; CHOLESTEROL 111mg; CALCIUM 35mg; CARBOHYDRATE 1.4g; SODIUM 286mg; PROTEIN 35.4g; FIBER 0.6g

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Black Bean Spread with Lime and Cilantro

June 23, 2008 — Leave a comment

Fresh lime juice and cilantro dress up canned black beans for a simple, delicious appetizer. The liquid from one of the cans of beans is used to thin the spread to a nice consistency. Serve with baked tortilla chips, and use any remaining spread in quesadillas or burritos.

Ingredients

3 garlic cloves, peeled
1/2 cup chopped fresh cilantro
2 tablespoons fresh lime juice
1 1/2 tablespoons extravirgin olive oil
1/2 teaspoon salt
1 (15-ounce) can black beans, rinsed and drained
1 (15-ounce) can black beans, undrained
Cilantro sprig (optional)

Preparation

With food processor running, drop garlic through food chute; process until minced. Add fresh cilantro and next 5 ingredients (through undrained beans), and process until smooth. Garnish with cilantro sprig, if desired.

Yield

2 1/2 cups (serving size: 1/4 cup)

Nutritional Information

CALORIES 64(28% from fat); FAT 2g (sat 0.3g,mono 1.5g,poly 0.2g); IRON 1.2mg; CHOLESTEROL 0.0mg; CALCIUM 28mg; CARBOHYDRATE 11.2g; SODIUM 325mg; PROTEIN 3.2g; FIBER 3.8g

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Tilapia in Mustard Cream Sauce

June 23, 2008 — Leave a comment

Ingredients

4 (6-ounce) tilapia fillets
1/2 teaspoon chopped fresh thyme
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
Cooking spray
3/4 cup fat-free, less-sodium chicken broth
1 ounce portobello mushrooms, thinly sliced
2 tablespoons whipping cream
2 tablespoons Dijon mustard

Preparation

Sprinkle fish with thyme, pepper, and salt. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fish; cook 1 minute on each side. Add broth, and bring to a boil. Cover, reduce heat, and simmer 5 minutes. Add mushrooms; cook, uncovered, 1 minute or until mushrooms are tender. Remove fish from pan; keep warm.Add cream and mustard to pan; stir with a whisk until well combined. Cook 1 minute or until thoroughly heated. Serve sauce over fish.

Yield

4 servings (serving size: 1 fillet and 1/4 cup sauce)

Nutritional Information

CALORIES 184(22% from fat); FAT 4.6g (sat 2.1g,mono 1g,poly 0.4g); IRON 2.2mg; CHOLESTEROL 134mg; CALCIUM 40mg; CARBOHYDRATE 1.2g; SODIUM 536mg; PROTEIN 32.7g; FIBER 0.6g

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Pepper-Roasted Salmon With Mustard-Herb Cream Sauce

June 23, 2008 — Leave a comment

Ingredients

14 ounces light tofu, drained
1 garlic clove, peeled
1/3 cup fat-free sour cream
3 tablespoons Dijon mustard
1 tablespoon fresh lemon juice
1/2 cup chopped chives
1/4 cup minced fresh dill
2 teaspoons coarsely ground mixed peppercorns, divided
1 (3-pound) salmon fillet
Olive oil-flavored cooking spray
1 teaspoon olive oil
1/4 teaspoon salt
Rosemary sprigs (optional)

Preparation

Place tofu and garlic in a food processor, and process until smooth. Add sour cream, mustard, and lemon juice; process until blended. Stir in chives, dill, and 1/2 teaspoon ground peppercorns. Cover and chill.Preheat oven to 450°.

Place the salmon, skin side down, on a baking sheet coated with cooking spray. Brush fillet with oil; sprinkle with 1 1/2 teaspoons ground peppercorns and salt. Bake at 450° for 12 minutes or until fish flakes easily when tested with a fork. Serve sauce with salmon. Garnish with rosemary sprigs, if desired.

Yield

8 servings (serving size: 5 ounces fish and 1/3 cup sauce)

Nutritional Information

CALORIES 290(44% from fat); FAT 14.1g (sat 2.4g,mono 6.7g,poly 3.2g); IRON 1.5mg; CHOLESTEROL 99mg; CALCIUM 41mg; CARBOHYDRATE 2.7g; SODIUM 365mg; PROTEIN 34.9g; FIBER 0.9g

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Spicy Shredded Chicken – Cafe Rio Style

June 23, 2008 — Leave a comment

7 chicken breasts

2 Cans ROTEL brand diced tomatoes & green chilis

1 tsp. pepper

1 tsp. salt

1 tsp. chili powder

1 tsp. garlic salt

CAN ADD:

1 tsp. cayenne pepper

Dash – tabasco sauce

Lime juice to taste

METHOD

Place all ingredients in crock pot except lime juice. Cook on low all day or high if less time or more breasts added. Shred chicken with fork, place back in pot to absorb juices. Squeeze in lime juice prior to serving. Serve with tortillas, taco shells, rice, lettuce, etc.

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Bowtie Spinach Salad

June 16, 2008 — Leave a comment

1 pkg bowtie pasta (cooked)

1 head spinach

1 head romaine or green leaf lettuce

2 cans mandarin oranges (drained, of course)

1 lb. mushrooms –thinly sliced

1.5 c. crasins 

1.5 lbs. grated swiss cheese

1 rotisserie chicken – shredded

1 lb. bacon cooked & crumbled

1 c. candied pecans

1 jar – Newman’s poppy seed dressing

Toss & serve

 

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Homemade Granola

June 16, 2008 — Leave a comment

This recipe is courtsey Robyn Nelson & co:

6c. rolled oats (3c. quaker & 3c. whole wheat)

1c. wheat germ

1c. unsweetened coconut

1c. nuts

1/2c. sunflour seeds (raw, unsalted)

1c. ribbon coconut

1/4 c. sesame seed

1/4 c. flax seed

1 tsp. almond extract

2 T. vanilla

1/2 c. vegetable oil

1 c. honey (to taste)

1 c. rasins

1/2 c. pumpkin seeds

 

Method:

Mix grains, nuts, seeds, coconut together. Pour oil & honey (heated) over mixture and stir well. Spread on lightly oiled cookie sheet and bake @ 275 degrees for 30 min, or until golden brown, stirring occasionally. When mixture is golden brown, remove from oven & pour into large stainless steel bowl. Mix in the raisins & any other other dried fruit you wish.

*For variety 1/2 to 3/4 c. additional honey when cooked

*For variety, add 1 tsp. cinnamon & 1 tsp. nutmeg

 

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Weiner Schnitzel

May 7, 2008 — Leave a comment

Schnitzel in Vienna is often made with pork-an inexpensive alternative to veal, the meat original to the dish. Matt shot some pheasant yesterday so I made the recipe below, and made the substitution for pheasant. I’d recommend it! The following comes from Weibel’s Wirtshaus, a cozy little restaurant near the city center in Vienna.

Ingredients

10 tbsp. butter

4 4-oz. pieces veal top round, pounded to 1/4″ thick

Salt

1 cup flour

2 eggs

2 cups fresh bread crumbs

8 tbsp. vegetable oil

1 lemon, halved clockwise.

Method

1. Melt butter in a small skillet over medium heat, skimming foam as it rises to the surface, and cook until foam subsides, 2-3 minutes. Pour clarified butter into a small bowl, discarding milky solids, and set aside.2. Season veal with salt and set aside. Put flour into a wide shallow dish and set aside. Lightly beat eggs in a second wide shallow dish and set aside. Put bread crumbs into a third wide shallow dish and set aside. Dredge 1 piece of veal at a time in flour, shaking off excess, then dip into egg, evenly coating each side, then dredge in bread crumbs.3. Heat 4 tbsp. of the clarified butter and 4 tbsp. of the oil together in each of 2 large heavy-bottomed skillets over medium-high heat until hot but not smoking. Cook 2 pieces of veal at a time in each skillet, turning once and gently shaking skillet over heat, until golden brown and puffed slightly, 1 – 1 1/2 minutes per side. Drain on paper towels.4. Divide veal between 2 large warm plates and serve each with half a lemon.

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Avocado Tomatillo Salsa

May 7, 2008 — Leave a comment
This recipe is courtesy Alicia Johnson.
6-8 Tomatillos
boil them with 1 Jalepeno
drain and blend
add:
1 bunch cilantro
1-2 limes (juice)
1 garlic clove (if you want)
Cool for 5-10 min
add 1/2 avacado
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Tomatillo-Serrano Salsa

May 6, 2008 — Leave a comment

 love this salsa it reminds me of one I love from Las Tarascas in Provo.

Ingredients:

1 pound tomatillos, skins removed1 serrano chile, stemmed1/4 red onion, cut into chunks1 clove garlic, peeled1 lime, juiced1/4 cup olive oil1/4 teaspoon kosher salt1 bunch cilantro1/2 teaspoon sugar

method:

Peel the tomatillos and discard their paper skins. Rinse them and pat them dry. Rinse and dry the cilantro. Cut off and discard the bottom part of the stems. Juice the lime. Add all the ingredients to the food processor. Pulse a few times until the ingredients break down, then pureé until smooth. Taste and season with salt, sugar and/or lime juice until you get the right balance.

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