Grilled Salmon With Fruit Chutney and Spinach Mashed Potatoes

September 25, 2012

Grilled Salmon With Fruit Chutney

Ingredients
3–5 fresh mint leaves (optional), coarsely chopped
5 peaches or nectarines (peeled, if preferred)
4 salmon fillets, skin removed (1 1/2 lb)
1 (6-oz) can pineapple juice
1/4 cup fresh pre-diced red onions
1 (9-oz) jar mango chutney
pinch cayenne pepper
1 teaspoon seasoned salt
1 teaspoon minced garlic, divided
1 tablespoon extra-virgin olive oil, dividedPrep

  • Preheat grill. Chop mint; set aside.
  • Cut peaches into bite-size chunks; place in large sauté pan.
  • Always check fish carefully and remove any bones.
  • Remove any darker sections (wash hands).

Steps

  1. Stir pineapple juice, onions, chutney, and cayenne pepper into peaches. Bring to a boil on high, stirring occasionally.
  2. Reduce heat to medium-high when boiling; cook and stir 8–10 minutes or until liquid reduces by about one-half. Remove from heat.
  3. Sprinkle fish with seasoned salt and one half of the garlic; drizzle with half of the olive oil. Spread garlic and olive oil, using finger tips, over fish; repeat on other side of fish (wash hands).
  4. Place fish on grill and close lid (or cover loosely with foil); grill 3–4 minutes on each side or until 145°F and fish flakes easily.
  5. Stir mint into peach chutney. Serve fish with chutney.

CALORIES (per 1/4 recipe) 620kcal; FAT 23g; CHOL 95mg; SODIUM 1050mg; CARB 65g; FIBER 2g; PROTEIN 35g; VIT A 10%; VIT C 45%; CALC 4%; IRON 4%

Spinach Mashed Potatoes

Ingredients
1 bag fresh baby spinach leaves (4–6 oz), coarsely chopped
1 tablespoon garlic butter
1/2 teaspoon seasoned salt
1 (24-oz) package refrigerated mashed potatoes

Steps

  1. Chop spinach; place in microwave-safe bowl. Add butter and seasoned salt, then cover; microwave on HIGH 2 minutes.
  2. Stir in potatoes and cover; microwave 4 more minutes or until hot. Stir and serve.

CALORIES (per 1/4 recipe) 240kcal; FAT 15g; CHOL 30mg; SODIUM 860mg; CARB 22g; FIBER 2g; PROTEIN 3g; VIT A 70%; VIT C 4%; CALC 8%; IRON 8%

Brussels Sprouts and Bacon

September 24, 2012

Don’t like Brussels sprouts? This recipe just might change your mind about these mini-cabbages.

INGREDIENTS

1 pint Brussels sprouts
5 slices thick-cut bacon, cut into pieces
2 tablespoons extra-virgin olive oil, divided
1 tablespoon butter
Salt and pepper, to taste

INSTRUCTIONS

Wash and dry the Brussels sprouts. Trim off the ends of the sprouts, remove the outer leaves. Place in a pot of boiling water and let boil for 4 minutes. Set aside.

Heat one tablespoon of olive oil in a large skillet over medium-high heat. Cook the bacon until crisp. Remove the bacon from the pan with a slotted spoon and place the pieces on a paper-towel-lined plate to drain. (You can also cook bacon in the microwave.)

Add remaining tablespoon of olive oil and butter to the pan. After the butter has melted, add the sprouts and cook for 3 minutes, just until the sprouts have started to brown. Add the bacon back to the pan and toss gently. Season, to taste, with salt and pepper.

Marinated Grilled Shrimp

June 14, 2012

Ingredients

  • 3 cloves garlic, minced
  • 1/3 cup olive oil
  • 1/4 cup tomato sauce
  • 2 tablespoons red wine vinegar
  • 2 tablespoons chopped fresh basil
  • 1/2 teaspoon salt
  • 1/4 teaspoon cayenne pepper
  • 2 pounds fresh shrimp, peeled and deveined
  • skewers

  • Directions

    1. In a large bowl, stir together the garlic, olive oil, tomato sauce, and red wine vinegar. Season with basil, salt, and cayenne pepper. Add shrimp to the bowl, and stir until evenly coated. Cover, and refrigerate for 30 minutes to 1 hour, stirring once or twice.
    2. Preheat grill for medium heat. Thread shrimp onto skewers, piercing once near the tail and once near the head. Discard marinade.
    3. Lightly oil grill grate. Cook shrimp on preheated grill for 2 to 3 minutes per side, or until opaque.

    Nutritional Information open nutritional information

    Amount Per Serving  Calories: 273 | Total Fat: 14.7g | Cholesterol: 230mg

    Via Allrecipes.com

Kale & Cranberry Muffins

May 30, 2012

 

 

When you need something that travels well and is still satisfying, nothing takes care of a morning appetite like a good dose of protein with a touch of delicious and nutritious cranberries. And you can even feel good about getting some veggies to boot!
As a special treat for our followers, Tiffany of The Gracious Pantry put together a tasty and nutritious recipe that is not only a convenient on the go breakfast option, but is also clean!

These delicious Kale and Cranberry Breakfast Muffins are the perfect solution to a busy morning. They freeze well so all you have to do is take two out of the freezer the night before and breakfast will follow you out the door the next morning! Can’t beat that for healthy convenience! Prep on the weekends and you’ll have an easy and convenient breakfast all week long.

Enjoy!
Kale & Cranberry Breakfast Muffins
(Makes 14 muffins)

1 1/2 lbs. ground turkey
2 cups baby kale, tightly packed when measuring, chopped
1 tablespoon balsamic vinegar
1 tbsp. onion powder
1 tbsp. garlic powder
1 cup dried cranberries (I used fruit juice sweetened from Whole Foods)
1/2 cup whole wheat bread crumbs (I used whole wheat Panko, but you can also make your own)
1 egg or 2 egg whites (optional: Only if the mixture seems very dry. This will depend on how much water is in the turkey)
Salt to taste after cooking

Blend all ingredients together with your hands in a large mixing bowl and portion out into baking papers/cups or a non-stick muffin tin. The mixture should not go over the top of the baking papers.

Bake at 350 F. for approximately 35-40 minutes, or until they reach an internal temperature of at least 165 F.

Allow to cool for a bit as they tend to really retain their heat.

Coconut Chicken Satay

May 24, 2012

INGREDIENTS

  • 1 lb chicken breasts, preferably locally and/or organically raised
  • 1/2 cup peanut butter
  • 1/2 cup unsweetened whole coconut milk
  • 1 tablespoon + 1 teaspoon fresh-squeezed lime juice
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon honey
  • 3 cloves garlic
  • 1/2 fresh jalapeno, seeds & stem removed (use the other half to make some overnight refried beans…yum!)
  • 1/8 teaspoon chili powder
  • 1/3 cup unsweetened shredded coconut, lightly toasted (note: coconut can burn quickly and needs to be stirred/checked frequently while toasting…we do ours in the toaster oven for no more than 2 or 3 minutes)
  • Also need: skewers and foil lined baking sheet

DIRECTIONS

  1. Preheat the oven broiler on high. Soak skewers in water if you don’t want them to cook/burn in the oven (I didn’t because I like to skip steps).
  2. Cut the chicken breasts into strips and thread them onto about a dozen skewers. Place the prepared skewers on a foil-lined baking sheet and set aside (you can stick them in the fridge if you’d like).
  3. In a food processor or blender puree the peanut butter, coconut milk, lime juice, vinegar, honey, garlic, jalapeno, and chili powder together. Remove ¼ cup of the peanut mixture and drizzle/brush it over the raw chicken skewers.
  4. Place chicken under the broiler to cook. After 4 – 5 minutes take the baking sheet out, turn the skewers over, drizzle another ¼ cup peanut sauce on top, and cook for 4 or 5 more minutes or until cooked all the way through.
  5. Once the chicken is done take it out, drizzle on the remaining peanut sauce (or serve it as extra dipping sauce on the side), and sprinkle the toasted coconut on top. Serve warm and enjoy!

Buckwheat Noodle “Chow Mein”

May 23, 2012

INGREDIENTS:

  • 8 oz soba noodles (aka buckwheat noodles)
  • 1/2 cup low-sodium chicken broth
  • 2 tsp arrowroot powder
  • 2 tsp low-sodium tamari
  • 1 tsp Asian sesame oil
  • 1 tbsp safflower oil
  • 1 large clove garlic, thinly sliced
  • 2 tbsp peeled and minced fresh ginger
  • 1 small yellow onion, cut into thin wedges
  • 1 red bell pepper, cut into thin strips
  • 1 yellow bell pepper, cut into thin strips
  • 4 oz shiitake mushrooms, stemmed and halved
  • 1 lb sea scallops
  • 4 oz baby spinach
  • 1/2 cup frozen shelled edamame, thawed

INSTRUCTIONS:

  1. Cook noodles according to package directions. Drain well and return to pot. Cover and set aside away from heat.
  2. Meanwhile, in a small bowl, whisk broth, arrowroot, tamari and sesame oil. Set aside.
  3. In a wok or large skillet, heat safflower oil on medium-high. Add garlic, ginger and onion and stir-fry, stirring constantly, until fragrant but not brown, about 1 minute. Add bell peppers and mushrooms and stir-fry until tender-crisp, about 2 minutes. Add scallops and stir-fry until just opaque, about 2 more minutes. Add broth mixture, spinach and edamame and stir-fry until sauce thickens and spinach wilts, about 2 minutes. Add noodles and stir to combine. Serve immediately.
Nutrients per serving (2 oz soba, 4 oz scallops, 1 cup pepper-edamame mixture): Calories: 500, Total Fat: 8 g, Sat. Fat: 1 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 2 g, Carbs: 80 g, Fiber: 10 g, Sugars: 6 g, Protein: 32 g, Sodium: 373 g, Cholesterol: 37 mg

Seared Scallops over Pea Pesto Linguini

May 22, 2012

 

INGREDIENTS:

  • 8 oz whole-wheat linguine or spaghetti pasta
  • 2 cups fresh asparagus spears, cut into 2-inch pieces
  • 12 sea scallops (about 1 lb)
  • Sea salt and fresh gound black pepper, to taste
  • 1 tbsp olive oil

PEA PESTO

  • 1/2 cup low-sodium chicken broth, divided
  • 3 tbsp minced garlic (4 to 6 cloves)
  • 1 cup frozen peas, thawed
  • 1 oz shredded Parmesan cheese (1/4 cup)
  • 1 oz chopped unsalted walnuts (1/4 cup)
  • Juice 1/2 lemon
  • Sea salt and fresh ground black pepper, to taste

INSTRUCTIONS:

  1. In a large pot, cook pasta according to package directions. Add asparagus to pot during the last 2 to 3 minutes of cooking. Before draining pasta, reserve 1/4 cup pasta-cooking water in a small dish. Drain pasta and asparagus and return to pot.
  2. See the step-by-step guide “How to prepare and sear scallops” and follow steps 1 through 6.
  3. Prepare Pea Pesto: Reduce heat to medium. Deglaze pan by pouring 1/4 cup broth into pan and scraping up browned bits from bottom of pan with a wooden spoon. Add garlic to pan and sauté until fragrant, 1 to 2 minutes. Add remaining 1/4 cup broth and peas to pan and sauté until broth and peas are just heated, about 2 minutes.
  4. Transfer pea mixture, including liquid, to a mini food processor or blender. Add Parmesan, walnuts, lemon juice, salt and pepper; process until combined, scraping down sides of processor as needed. Add pesto to pot with drained pasta and asparagus; toss until evenly coated. Add 2 tbsp reserved pasta-cooking water (and additional as needed to thin sauce) and stir until desired coating and texture is achieved. Divide pasta mixture among 4 plates. Top each serving with 3 seared scallops. If desired, garnish with additional chopped walnuts and shredded Parmesan.

Nutrients per serving (1 1/2 cups pasta and 3 scallops): Calories: 395, Total Fats: 11 g, Sat. Fat: 2 g, Omega-3s: 790 mg, Omega-6s: 3,330 mg, Carbs: 54 g, Fiber: 11 g, Sugars: 4 g, Protein: 23 g, Sodium: 311 mg, Cholesterol: 21 mg

VIA cleaneatingmag.com

Slow Cooked Barbecue Pulled Pork

May 18, 2012


(serves 4)

  • 1/2 medium onion, sliced
  • 1 lb pork- preferably sirloin, but tenderloin works just as well
  • 1/2 cup ketchup
  • 1/4 cup apple cider vinegar
  • 1/4 cup packed brown sugar
  • 1/4 cup tomato paste
  • 1  tsp soy sauce
  • 2 TBSP spicy brown mustard
  • 3 cloves garlic, minced
  • 3/4 tsp salt
  • 1 tsp pepper
  • pinch cayenne pepper
  1. Scatter the sliced onion in the base of your slow cooker. Lay the pork on top of the onion.
  2. In a bowl, whisk to combine all remaining ingredients. Pour evenly over the pork. Cover and cook on low for 8 hours. Shred the meat by using two forks and pulling against the grain

 

Mango Slaw

1 large mango, peeled and sliced into thin matchsticks

juice of half a lime

2 tablespoons minced fresh cilantro

 

  1. Combine all ingredients in a small bowl and serve over pulled pork.

 

Nutrition info for 1 serving (1/4 of entire recipe- pork and slaw): Calories: 313.9, Fat: 7.6g, Carb: 41g, Fiber: 2.8g, Sugars: 33.5g, Protein: 26.3g    (via Can you stay for dinner)

 

 

 

Chocolate Coconut Almond Balls

May 16, 2012

Ingredients:

(makes about 6 balls)

  • 2 fresh pitted Medjool dates
  • 1/2 C whole almonds (unsalted)
  • 1 Tbsp. dark chocolate chips
  • 1 Tbsp. oats
  • 1 Tbsp. water (to help it stick)
  • 1/4 C unsweetened coconut (for rolling)

Instructions:

1) Pour coconut onto a plate and set aside.

2) Place the rest of the ingredients (except coconut) into a food processor. Process about 30 seconds to 1 minute.

3) Wet hands (do this each time before you form the balls – it will help everything stick) and then form mixture into ball shapes. The recipe should yield about 6!

4) Roll balls in coconut mixture.

via www.fannetasticfood.com

Korean Beef Rice Bowl

May 8, 2012

 

 

Servings: 4 Prep Time: 10 minutes Cook Time: 20 minutes

ingredients:

2 cups raw rice
1 pound beef (see headnote)
2 tablespoons soy sauce
1 teaspoon sesame oil
1 teaspoon grated fresh ginger
1 garlic clove, finely minced
1 tablespoon brown sugar
1 1/2 tablespoons cooking oil
1/2 onion, diced
1 large carrot, cut into matchsticks (or 1 cup matchstick cut carrots)
1 small zucchini, diced
2 handfuls of spinach leaves
1 tablespoon roasted sesame seeds

directions:

1. Cook the rice according to package instructions. See How to Cook Perfect Rice recipe on Steamy Kitchen. If using basmati, see this recipe.

2. For the beef, if using flank steak: Cut the steak into very thin slices ACROSS the grain. If using other steak: Cut the steak into very small cubes, about 1/2-inch. If using ground beef: leave as-is.

3. In a large bowl, combine the soy sauce, sesame oil, ginger, garlic and brown sugar. Add the beef and toss to coat. Let marinate while you prep the vegetables. Steps 1 and 2 can be done ahead of time up to 1 day before.

4. Heat a large saute pan or wok on medium heat. When hot, swirl in the oil. Add the onions and saute for 1 minute. Turn the heat to high and give it just a few seconds to heat up. Add in the beef, spreading the beef all over the surface of the pan, tossing with the onions. Saute for 2-3 minutes until just barely pink.

5. Add in the carrots, zucchini and toss. Cook for 1 minute. Toss in the spinach and cook for an additional minute. Sprinkle with sesame seeds. Serve with rice.

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