posts by :Brooks Cone 4

Brooks Cone

About Brooks Cone

Brooks Cone is an outdoor educator, sports enthusiast, food writer, and recipe developer living in the Tulsa, Oklahoma area. A devoted father of a newborn baby boy and loving husband, many of his days are spent working on ghost writing publications and selling real estate. Brooks enjoys volunteering at the local Red Cross as a First Aid Instructor and hiking when the weather is nice. Occasionally, he can be found cooking gourmet foods for friends and family to the tunes of Frank Sinatra while sipping on a glass of cabernet sauvignon from Grgich Hills Estate

Perfect Lunch Plan For Your Weekdays & Weekends


Perfect Lunch & Dinner For Diet
Perfect Lunch & Dinner For Diet

Almond Crusted Salmon


Preparation Time:
5 minutes

Cooking Time: 15 minutes

Ingredients:

  • 4 4oz. salmon fillets
  • ½ bunch fresh basil, chopped
  • 2 tablespoons butter, softened
  • Fresh ground salt and pepper

For the crust:

  • 1 cup almond meal
  • 1 garlic clove, minced
  • ½ bunch basil
  • Some extra virgin olive oil
  • Fresh ground salt and pepper

Directions:

  1. Combine chopped basil and softened butter in a small bowl.
  2. Season salmon fillets with salt and pepper and spread on top basil-butter mix.
  3. Transfer the salmon into baking pan and preheat the oven to 450F.
  4. Combine the crust ingredients in a bowl until well blended; sprinkle over salmon filets and bake the salmon for 12-15 minutes and finish the salmon under grill, for 2 minutes, to get crispy crust.
  5. Serve while still hot.

Nutritional Information

(Serving Size 4)

Calories: 330
Fat: 24.6 g
Protein: 27.1 g
Carbohydrate: 5.3 g
Fiber: 3.0 g
Cholesterol: 50 mg
Iron: 9%
Sodium: 91 mg
Calcium: 11%

Spanish Paella

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Ingredients:

Herb Blend:

  • ½ cup chopped fresh parsley
  • 2 tablespoons fresh lemon juice
  • ½ tablespoon olive oil
  • 1 large garlic clove, minced

Paella:

  • ½ cup water
  • ½ teaspoon saffron threads
  • 3 (8 oz. ) cans fat-free, less-sodium chicken broth
  • 4 jumbo shrimps, peeled and cleaned
  • ½ tablespoon olive oil
  • 2 skinned, boned chicken thighs, cut in half
  • 2 links Spanish chorizo sausage (about 3 1/4 ounces)
  • 1 (2-ounce) slice prosciutto, cut into 1-inch pieces
  • 1 cup finely chopped onion
  • ½ cup finely chopped red bell pepper
  • 1 cup canned diced tomatoes
  • ½ teaspoon sweet paprika
  • 2 large garlic cloves, minced
  • ½ cups uncooked Arborio rice or other short-grain rice
  • ½ cup frozen green peas
  • 4 mussels, scrubbed and de-bearded
  • 2 tablespoons fresh lemon juice
  • Lemon wedges (optional)

Directions:

  1. Prepare the herb blend; combine all ingredients together and set aside.
  2. Prepare the paella; combine water, broth and saffron in large sauce pan.
  3. Bring to simmer over medium heat and keep warm over low heat.
  4. Heat olive oil in large skillet over medium-high heat.
  5. Add chicken and cook for 2 minutes per side; remove from the pan.
  6. Add chorizo and prosciutto; cook for 2 minutes and remove from the pan.
  7. Add shrimps and cook for 2 minutes; remove from the pan.
  8. Add onion and bell pepper; cook for 12-15 minutes or until tender over medium heat.
  9. Add tomatoes, garlic and paprika; cook for 5-6 minutes stirring occasionally.
  10. Add rice and cook for 1 minute stirring occasionally.
  11. Stir in prepared herb blend, chorizo mix, broth, chicken and peas.
  12. Bring to gentle boil and cook for 10 minutes.
  13. Add mussels and cook for 5 minutes or until open; discard all un-open.
  14. Arrange shrimps onto rice and cook for 5-6 minutes or until done.
  15. Drizzle with lemon juice and remove from the heat.
  16. Cover paella with lid and let it stand for 10 minutes before serving.
  17. Serve optionally with lemon wedges.

Nutritional Information

(Serving Size 6)

Calories: 183
Fat: 11.7g
Protein: 11.8 g
Carbohydrate: 7.3 g
Fiber: 3.2 g
Cholesterol: 26 mg
Iron: 10%
Sodium: 761 mg
Calcium: 3%

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7 Quick and Easy Dinner Recipes


Dinner Recipes
Dinner Recipes

Brown Rice Tuna Salad

Preparation Time: 10 minutes

Ingredients:

  • 1 cup cooked brown rice
  • 2 tablespoons olive oil
  • Juice from ½ lemon
  • 1 tablespoon sherry vinegar
  • 6 oz. canned tuna
  • 1 spring onion
  • 2 cherry tomatoes, quartered
  • 1 cup cooked snow peas, cut to bite pieces
  • 2 springs mint, chopped
  • 2 hardboiled eggs, cut into wedges
  • Freshly ground salt and pepper

Directions:

  1. Whisk the olive oil, vinegar and lemon juice. Add freshly ground salt and pepper. Set aside.
  2. Combine tuna and cooked rice. Serve onto plate.
  3. In another bowl, combine finely sliced spring onion, mint, tomatoes, and snow peas.
  4. Spread the bean mixture over the rice, top with egg wedges and drizzle over olive oil-lemon juice dressing.
  5. Serve immediately.

Nutritional Information

(Serving Size 4)

Calories: 360
Fat: 14.1g
Protein: 16.5 g
Carbohydrate: 41.8 g
Fiber: 3.6g
Cholesterol: 85 mg
Iron: 14%
Sodium: 59 mg
Calcium: 5%

Broccoli & Cheese Quiche

Preparation Time: 5 minutes

Cooking Time: 45 minutes

Ingredients:

  • 1 cup broccoli florets
  • ½ cup cheddar cheese, grated
  • ¼ cup onion, diced
  • 1 ½ cups milk
  • 1 egg
  • 2 egg whites
  • ½ cup potato flour
  • 1 teaspoon baking powder
  • Freshly ground salt and pepper

Directions:

  1. Place ¾ cup broccoli, onion and cheese in food processor.
  2. Pulse until well combined.
  3. Preheat the oven to 350F and grease baking dish with some cooking oil.
  4. Transfer broccoli mixture to prepared baking dish. Add the remaining broccoli florets.
  5. Whisk the egg, egg whites, milk, flour, baking powder and freshly ground salt and pepper.
  6. Pour over broccoli mixture and place in the oven.
  7. Bake for 45 minutes.
  8. Let it slightly cool before slicing and serving.

Nutritional Information

(Serving Size 4)

Calories: 267
Fat: 14.7g
Protein: 16.3 g
Carbohydrate: 24.5 g
Fiber: 1.9g
Cholesterol: 35 mg
Iron: 8%
Sodium: 285 mg
Calcium: 41%

Farro Salad with Crispy Veggies

Preparation Time: 5 minutes

Cooking Time: 20 minutes

Ingredients:

  • 1/3 cup plus 2 tablespoons extra-virgin olive oil
  • 1 small yellow onion, quartered
  • 1 small carrot, halved
  • 1 celery rib, halved
  • 12 oz. farro* (nutty Italian grain)
  • 5 cups water
  • Kosher salt
  • 3 tablespoons red wine vinegar
  • Freshly ground pepper
  • 1/2 small red onion, thinly sliced
  • 1 small seedless cucumber, halved lengthwise and thinly sliced crosswise
  • 1 pint grape tomatoes, halved
  • 1/4 cup chopped fresh basil

Directions:

  1. In a large sauce pan heat 2 tablespoons of the oil.
  2. Add yellow onion, celery and carrot; cook over medium heat for 5 minutes.
  3. Add the faro and stir to coat with oil.
  4. Add the water and bring to boil over medium-high heat; reduce heat to medium-low and simmer until the faro is barely tender, for 10 minutes.
  5. Season with salt and simmer until faro is al dente, around 10 minutes longer.
  6. Drain the faro and discard the onion, celery and carrot. Set aside to cool completely.
  7. In large bowl whisk remaining oil, vinegar, salt and pepper.
  8. Fold in faro, red onion and tomatoes, basil and cucumber.
  9. Season with salt and pepper before serving.

Nutritional Information

(Serving Size 6)

Calories: 313
Fat: 12.1g
Protein: 7.8 g
Carbohydrate: 47.9 g
Fiber: 11.7g
Cholesterol: 0 mg
Iron: 9%
Sodium: 53 mg
Calcium: 4%

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