From Healthy Cooking (Feb./March 2011), page 36.
Prep: 20 min + marinating / Cook: 5-10 min.
Yield: 4 servings
2 Tbs. balsamic vinegar
2 Tbs. reduced-sodium soy sauce
1 green onion, thinly sliced
1 Tbs. olive oil
1 Tbs. maple syrup
2 tsp. ground ginger
1 tsp. crushed red pepper flakes
1/2 tsp. sesame oil
1/4 tsp. salt
4 salmon fillets (6 oz. each)
In a small bowl, combine the first 10 ingredients. Pour 1/4 cup marinade into a large resealable plastic bag. Add the salmon; seal bag and turn to coat. Cover and refrigerate remaining marinade. Refrigerate salmon for up to 30 minutes. Drain and discard marinade.
Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Place salmon skin side down on grill rack. Grill over high heat or broil 3-4" from the heat for 5-10 minutes or until fish flakes easily with a fork, basting occasionally with remaining marinade.
Notes:
- I tend to buy salmon fillets without the skin.
- The recipe says to cover the salmon while grilling--I didn't. I did, however, carefully flip it over halfway through cooking time.
Nutrition Facts:
1 fillet = 306 calories, 18 g fat (4 g saturated fat), 85 mg cholesterol, 366 mg sodium, 4 g carbohydrate, trace fiber, 30 g protein
Tuesday, June 14, 2011
Shrimp Enchiladas
Adapted from Mel's Kitchen Cafe.
Prep: 20-30 min / Cook: 30-35 min.
Yield: 8-10 enchiladas
Cheese Sauce:
1/2 red bell pepper, chopped
1/2 green bell pepper, chopped
1/2 small onion, diced
2 Tbs. butter
1/2 tsp. oregano
1/2 tsp. salt (optional)
1/4 tsp. garlic powder
1/4 tsp. cayenne pepper
1/4 tsp. black pepper
1 Tbs. flour
3/4 cup fat-free half-and-half
1 1/2 cups Monterey Jack or Pepper Jack cheese
1/2 cup reduced-fat sour cream
Enchiladas:
2 Tbs. butter
1 1/2 lbs. shrimp, peeled, deveined, and chopped into bite-size pieces
2 cups chopped ripe tomatoes
1/2 red bell pepper
1/2 green bell pepper
1/2 small onion, diced
1 1/2 cups Monterey Jack or Pepper Jack cheese
8-10 soft taco size flour tortillas
To make cheese sauce, saute peppers and onion in butter until crisp-tender. Add oregano, salt, garlic powder, pepper, cayenne pepper, and flour; blend well and cook, stirring constantly for about a minute. Whisk in half-and-half and continue cooking for 3 minutes, or until slightly thickened. Add cheese; stir until melted. Add sour cream; stir to blend. Set aside.
In another skillet, melt butter. Saute onion and peppers until crisp-tender. Add shrimp; saute until pink (don't overcook!). Add tomatoes and 1/2 of the cheese sauce. Spoon about 1/3-1/2 cup shrimp mixture into each tortilla. Sprinkle a bit of cheese on top of filling, leaving some to sprinkle on top of enchiladas. Roll the enchiladas up tightly. Arrange seam side down in a 9x13" glass baking dish. Spoon remaining cheese sauce over tortillas and sprinkle with remaining cheese.
Bake at 350F for 30-35 minutes.
Notes:
- Don't forget to add the cheese into the enchiladas. I forgot that step and had to go back and unroll each one to add it--not easy when they've already absorbed some of the liquid from the filling. They weren't pretty, hence no picture.
- The original recipe uses whipping cream and regular sour cream, which I'm sure makes richer enchiladas. Having jumped straight to the no-fat and low-fat ingredients, I have nothing to compare it to.
- If you use small shrimp, I don't see why you'd need or want to chop them up.
Prep: 20-30 min / Cook: 30-35 min.
Yield: 8-10 enchiladas
Cheese Sauce:
1/2 red bell pepper, chopped
1/2 green bell pepper, chopped
1/2 small onion, diced
2 Tbs. butter
1/2 tsp. oregano
1/2 tsp. salt (optional)
1/4 tsp. garlic powder
1/4 tsp. cayenne pepper
1/4 tsp. black pepper
1 Tbs. flour
3/4 cup fat-free half-and-half
1 1/2 cups Monterey Jack or Pepper Jack cheese
1/2 cup reduced-fat sour cream
Enchiladas:
2 Tbs. butter
1 1/2 lbs. shrimp, peeled, deveined, and chopped into bite-size pieces
2 cups chopped ripe tomatoes
1/2 red bell pepper
1/2 green bell pepper
1/2 small onion, diced
1 1/2 cups Monterey Jack or Pepper Jack cheese
8-10 soft taco size flour tortillas
To make cheese sauce, saute peppers and onion in butter until crisp-tender. Add oregano, salt, garlic powder, pepper, cayenne pepper, and flour; blend well and cook, stirring constantly for about a minute. Whisk in half-and-half and continue cooking for 3 minutes, or until slightly thickened. Add cheese; stir until melted. Add sour cream; stir to blend. Set aside.
In another skillet, melt butter. Saute onion and peppers until crisp-tender. Add shrimp; saute until pink (don't overcook!). Add tomatoes and 1/2 of the cheese sauce. Spoon about 1/3-1/2 cup shrimp mixture into each tortilla. Sprinkle a bit of cheese on top of filling, leaving some to sprinkle on top of enchiladas. Roll the enchiladas up tightly. Arrange seam side down in a 9x13" glass baking dish. Spoon remaining cheese sauce over tortillas and sprinkle with remaining cheese.
Bake at 350F for 30-35 minutes.
Notes:
- Don't forget to add the cheese into the enchiladas. I forgot that step and had to go back and unroll each one to add it--not easy when they've already absorbed some of the liquid from the filling. They weren't pretty, hence no picture.
- The original recipe uses whipping cream and regular sour cream, which I'm sure makes richer enchiladas. Having jumped straight to the no-fat and low-fat ingredients, I have nothing to compare it to.
- If you use small shrimp, I don't see why you'd need or want to chop them up.
Skillet Ziti with Chicken and Broccoli
Adapted from Simple and Delicious (Feb./March 2011, page 30).
Prep: 20 min / Cook: 20-30 min.
Yield: 4-6 servings
1 lb. chicken, cut into short 1/4" strips
1 Tbs. butter
1 Tbs. olive oil
1 small onion, diced
1 clove garlic, minced
1/4 tsp. crushed red pepper flakes
1/4 tsp. dried oregano
2 cups reduced-sodium chicken broth
1 cup fat-free milk
2 1/2 cups uncooked ziti (I used mini)
1 bunch broccoli, cut into florets
1 red bell pepper, roasted and chopped or julienned*
1/2 cup grated Parmesan cheese
Salt and pepper to taste
Sprinkle chicken with salt and pepper, if desired. Saute in a large skillet in butter until no longer pink. Remove.
In the same skillet, saute onion in olive oil until tender. Add garlic, pepper flakes, and oregano; cook 1 minute longer. Stir in broth and milk; bring to a boil. Add ziti; cover and cook 7-8 minutes or until ziti is tender, stirring occasionally. Add zucchini and red peppers during last 5 minutes of cooking.
Return chicken to skillet; heat through. Sprinkle with cheese. Season with salt and pepper to taste.
*Brush bell pepper with olive oil and season with salt and pepper. Roast in a 375F oven for about 15-20 minutes, rotating about every 5 minutes. Allow to cool slightly before removing stem, seeds, skin, etc.
Notes:
- You can buy jars of roasted red peppers if you don't want to roast it yourself. The original recipe called for 1 cup.
- The "sauce" is a little thin, but it really didn't bother me. I don't think it was supposed to be a sauce in the sense that Alfredo and marinara are--you know, thick and obviously there.
Prep: 20 min / Cook: 20-30 min.
Yield: 4-6 servings
1 Tbs. butter
1 Tbs. olive oil
1 small onion, diced
1 clove garlic, minced
1/4 tsp. crushed red pepper flakes
1/4 tsp. dried oregano
2 cups reduced-sodium chicken broth
1 cup fat-free milk
2 1/2 cups uncooked ziti (I used mini)
1 bunch broccoli, cut into florets
1 red bell pepper, roasted and chopped or julienned*
1/2 cup grated Parmesan cheese
Salt and pepper to taste
Sprinkle chicken with salt and pepper, if desired. Saute in a large skillet in butter until no longer pink. Remove.
In the same skillet, saute onion in olive oil until tender. Add garlic, pepper flakes, and oregano; cook 1 minute longer. Stir in broth and milk; bring to a boil. Add ziti; cover and cook 7-8 minutes or until ziti is tender, stirring occasionally. Add zucchini and red peppers during last 5 minutes of cooking.
Return chicken to skillet; heat through. Sprinkle with cheese. Season with salt and pepper to taste.
*Brush bell pepper with olive oil and season with salt and pepper. Roast in a 375F oven for about 15-20 minutes, rotating about every 5 minutes. Allow to cool slightly before removing stem, seeds, skin, etc.
Notes:
- You can buy jars of roasted red peppers if you don't want to roast it yourself. The original recipe called for 1 cup.
- The "sauce" is a little thin, but it really didn't bother me. I don't think it was supposed to be a sauce in the sense that Alfredo and marinara are--you know, thick and obviously there.
Grilled Sweet Potatoes with Lime and Cilantro
Adapted from FoodNetwork.com.
3 sweet potatoes, with peels (see first note!)
2 tsp. kosher salt
2 tsp. finely grated lime zest
Pinch of cayenne pepper
Canola oil
Freshly ground pepper
1/4 cup finely chopped fresh cilantro
Parcook the potatoes: Place in a pot of water and boil until fork-tender, about 20 minutes; let cool. Slice each potato lengthwise into eighths.
Preheat a grill to medium or place a cast iron grill pan over medium heat. Mix salt, lime zest, cayenne pepper, cilantro, pepper, and oil.
Brush the potato wedges with oil mixture. Grill until golden brown on all sides (including the skin) and just cooked through, about 1 1/2 minutes per side. Serve.
Notes:
- Make sure you buy actual sweet potatoes, not yams. Sweet potatoes are lighter in color and the uncooked flesh is a pale, pale yellow or cream when you scratch a little of the skin off; yams have darker skin and pinkish flesh. (Most sweet potato fries you buy are actually yams, but I prefer to make this recipe with sweet potatoes.)
- Our potatoes don't have any grill marks on them, probably because we cooked them over indirect heat on the grill (other food had already claimed the direct heat seat.)
- Next time I think I'll increase the lime zest or squeeze a little juice over the potatoes--I'd like a little more of that lime flavor.
- The original recipe has you brush the potatoes with oil, sprinkle with salt and pepper, and grill. The lime zest, cayenne pepper, and salt are mixed together and sprinkled over the potatoes, along with the cilantro, after grilling. We've tried both ways and actually prefer the way I've written the recipe (which was actually a complete accident the first time we made these).
Sunday, June 12, 2011
Rate the Plate Utah
My oldest sister has started a food blog called Rate the Plate Utah. She and her family post dining deals, share favorite products, and rate dining experiences at home and at restaurants. I'm excited to see all of the things they try, even though I don't live in Utah myself. I noticed she wrote a post about a Lindt white chocolate coconut bar that I may have to pick up the next time I go to the store. They also shared a recipe for butterbeer. Mmm.
Check it out!
On the home front, I'm sorry I haven't posted anything for a few months. Our family welcomed a new addition last month, so I've been a bit occupied in other ways. We did try two new recipes last week, however, which I will be posting soon!
Check it out!
On the home front, I'm sorry I haven't posted anything for a few months. Our family welcomed a new addition last month, so I've been a bit occupied in other ways. We did try two new recipes last week, however, which I will be posting soon!
Monday, March 28, 2011
Sweet 'n Tangy Carrots
From Healthy Cooking Holiday Recipes 2010, page 6.
2 lbs carrots, sliced
1/2 cup packed brown sugar
3 Tbs. butter
2 Tbs. Dijon mustard
2 Tbs. minced fresh parsley
1/4 tsp. salt
1/4 tsp. white pepper
Water
Place 1 inch of water, carrots, and salt in a large saucepan; bring to a boil. Reduce heat; cover and simmer 15-20 minutes or until tender. Drain.
Return carrots to pan; add brown sugar, butter, mustard, and pepper. Cook and stir over low heat until well coated. Sprinkle with parsley. Serve with a slotted spoon.
Nutrition Facts:
1/2 cup = 143 calories, 5 g fat (3 g saturated fat), 11 mg cholesterol, 257 mg sodium, 25 g carbohydrate, 3 g fiber, 1 g protein
Notes:
- You can use black pepper--I did.
- If you don't have fresh parsley, use a few teaspoons of dried parsley.
Prep: 5 min / Cook: 30 min.
Yield: 6-8 servings.
1/2 cup packed brown sugar
3 Tbs. butter
2 Tbs. Dijon mustard
2 Tbs. minced fresh parsley
1/4 tsp. salt
1/4 tsp. white pepper
Water
Place 1 inch of water, carrots, and salt in a large saucepan; bring to a boil. Reduce heat; cover and simmer 15-20 minutes or until tender. Drain.
Return carrots to pan; add brown sugar, butter, mustard, and pepper. Cook and stir over low heat until well coated. Sprinkle with parsley. Serve with a slotted spoon.
Nutrition Facts:
1/2 cup = 143 calories, 5 g fat (3 g saturated fat), 11 mg cholesterol, 257 mg sodium, 25 g carbohydrate, 3 g fiber, 1 g protein
Notes:
- You can use black pepper--I did.
- If you don't have fresh parsley, use a few teaspoons of dried parsley.
Wednesday, February 23, 2011
Sensational Spiced Salmon
Adapted from Healthy Cooking (Dec./Jan. 2011), page 63.
Prep/Total Time: 25 min
Yield: 4 servings
This is one of the easiest salmon recipes we've tried so far, and it just happens to be delicious, too. The blend of sweet and savory seasonings is amazing.
2 Tbs. brown sugar
4 tsp. chili powder
2 tsp. grated lemon peel
3/4 tsp. ground cumin
1/4 tsp. salt
1/4 tsp. ground cinnamon
4 salmon fillets (4 oz each)
Combine the first six ingredients; rub over salmon (both sides if fillets are skinless). Place in a single layer in a greased baking dish coated with cooking spray. Bake, uncovered, at 350 for 15-20 minutes or until fish flakes easily with a fork.
Nutrition Facts:
1 fillet = 244 calories, 13 g fat (3 g saturated fat), 67 mg cholesterol, 196 mg sodium, 9 g carbohydrate, 1 g fiber, 23 g protein
Notes:
- All I changed from the original recipe was the amount of salt; I'm always reducing it.
- I used two frozen salmon fillets from Costco and cut the rest of the ingredients in half (even though I'm sure the fillets were more than 4 oz each).
Prep/Total Time: 25 min
Yield: 4 servings
This is one of the easiest salmon recipes we've tried so far, and it just happens to be delicious, too. The blend of sweet and savory seasonings is amazing.
2 Tbs. brown sugar
4 tsp. chili powder
2 tsp. grated lemon peel
3/4 tsp. ground cumin
1/4 tsp. salt
1/4 tsp. ground cinnamon
4 salmon fillets (4 oz each)
Combine the first six ingredients; rub over salmon (both sides if fillets are skinless). Place in a single layer in a greased baking dish coated with cooking spray. Bake, uncovered, at 350 for 15-20 minutes or until fish flakes easily with a fork.
Nutrition Facts:
1 fillet = 244 calories, 13 g fat (3 g saturated fat), 67 mg cholesterol, 196 mg sodium, 9 g carbohydrate, 1 g fiber, 23 g protein
Notes:
- All I changed from the original recipe was the amount of salt; I'm always reducing it.
- I used two frozen salmon fillets from Costco and cut the rest of the ingredients in half (even though I'm sure the fillets were more than 4 oz each).
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