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:
- Combine chopped basil and softened butter in a small bowl.
- Season salmon fillets with salt and pepper and spread on top basil-butter mix.
- Transfer the salmon into baking pan and preheat the oven to 450F.
- 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.
- 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:
- Prepare the herb blend; combine all ingredients together and set aside.
- Prepare the paella; combine water, broth and saffron in large sauce pan.
- Bring to simmer over medium heat and keep warm over low heat.
- Heat olive oil in large skillet over medium-high heat.
- Add chicken and cook for 2 minutes per side; remove from the pan.
- Add chorizo and prosciutto; cook for 2 minutes and remove from the pan.
- Add shrimps and cook for 2 minutes; remove from the pan.
- Add onion and bell pepper; cook for 12-15 minutes or until tender over medium heat.
- Add tomatoes, garlic and paprika; cook for 5-6 minutes stirring occasionally.
- Add rice and cook for 1 minute stirring occasionally.
- Stir in prepared herb blend, chorizo mix, broth, chicken and peas.
- Bring to gentle boil and cook for 10 minutes.
- Add mussels and cook for 5 minutes or until open; discard all un-open.
- Arrange shrimps onto rice and cook for 5-6 minutes or until done.
- Drizzle with lemon juice and remove from the heat.
- Cover paella with lid and let it stand for 10 minutes before serving.
- 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%
Chicken Chickpea Salad
Preparation Time: 10 minutes
Ingredients:
- 1 cup can chickpeas, drained and rinsed
- 1 cup chicken, cooked and shredded
- 1 lemon, juiced
- 2 cups baby arugula or lettuce
- 1 tablespoon extra-virgin olive oil
- 2 tablespoons Parmesan, grated
- 2 slices multigrain bread, toasted and cubed
- Salt and pepper – to taste
Directions:
- Combine chickpeas, oil, lemon juice and parmesan in a bowl.
- Mix well to combine and season with salt and pepper to taste.
- Add rocket and toast; stir in chicken and toss to combine.
- Serve immediately.
Nutritional Information
(Serving Size 4)
Calories: 191
Fat: 5.9g
Protein: 15.1 g
Carbohydrate: 19.6 g
Fiber: 3.8 g
Cholesterol: 27 mg
Iron: 9%
Sodium: 236 mg
Calcium: 5%
Salmon and Green Beans
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Ingredients:
- 2 6oz. salmon steaks
- 12 oz. green beans, trimmed
- 1 tablespoon olive oil
- 4 garlic cloves, sliced thinly
- 6 tablespoons water
- Salt and pepper – to taste
Directions:
- In a medium nonstick skillet, heat ½ tablespoon oil over medium-high.
- Add garlic, and cook until golden brown and fragrant, 30 seconds to 1 minute.
- Transfer to a plate and wipe out skillet with paper towel.
- Add green beans and water to skillet; cover, and cook until tender, 3 to 5 minutes.
- Drain any liquid from skillet and season green beans with salt and pepper.
- Add to plate with garlic, toss, and cover loosely with foil.
- Set skillet again over medium-high; and add remaining oil.
- Season salmon with 1/2 teaspoon salt and 1 teaspoon pepper; add to skillet.
- Cover, and cook, turning once, until browned and cooked through, about 8 minutes.
- Transfer salmon to plate with green beans.
- Serve immediately.
Nutritional Information
(Serving Size 4)
Calories: 340
Fat: 17.7g
Protein: 36.5 g
Carbohydrate: 14.1 g
Fiber: 5.9 g
Cholesterol: 75 mg
Iron: 16%
Sodium: 88 mg
Calcium: 14%
Chicken Peas Risotto
Preparation Time: 5 minutes
Cooking Time: 30 minutes
- chicken tenderloins
- 1 cup Arborio rice
- 1 cup frozen peas, thawed
- 1 ½ cups chicken stock
- ¼ cup Parmesan, grated
- 1 onion, chopped finely
- 1 tablespoon olive oil
- Salt and pepper –to taste
Directions:
- Spray pan with cooking oil and heat over medium-high heat.
- Add chicken and cook for 3-4 minutes, per side, until cooked through; set aside.
- Add onion to same pan; cook for 5-6 minutes or until soft.
- Add rice to the pan and cook for 2-3 minutes or until glassy.
- Stir in stock and simmer for 10 minutes or until rice is cooked and liquid is evaporated.
- Stir in peas and cheese and cook for 1-2 minutes.
- Transfer risotto to plate and serve with chicken.
Nutritional Information
(Serving Size 4)
Calories: 340
Fat: 6.2g
Protein: 26.3 g
Carbohydrate: 46.3 g
Fiber: 4.1 g
Cholesterol: 55 mg
Iron: 11%
Sodium: 364 mg
Calcium: 4%
Bulgur Tomato Salad
Preparation Time: 35 minutes
Ingredients:
- 1 cup medium grind bulgur
- 2 cups grape tomatoes, halved
- 2 tablespoons red wine vinegar
- 2 oz. goats cheese, crumbled
- 2 teaspoons olive oil
- 1 shallot, minced
- 1 cup parsley, chopped
- 2 cups boiling water
- Salt and pepper – to taste
- Squeeze of lemon juice, optional
- Fresh basil, to garnish
Directions:
- Combine bulgur with ½ teaspoon salt and boiling water in a bowl.
- Cover and set aside for 30 minutes or until bulgur is chewy and soft.
- Drain bulgur through sieve, pressing to remove excess liquid.
- Return to bowl; add in tomatoes, shallot, vinegar, parsley, lemon juice and oil.
- Season with salt and pepper to taste; toss to combine. Sprinkle with goat cheese.
- Serve immediately.
Nutritional Information
(Serving Size 4)
Calories: 163
Fat: 3.1g
Protein: 5.5 g
Carbohydrate: 31.1 g
Fiber: 8.0g
Cholesterol: 0 mg
Iron: 11%
Sodium: 23 mg
Calcium: 5%
Turkey Won Ton
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Ingredients:
- ¼ lb. turkey meat, minced
- 1 tablespoon minced ginger root
- 1 tablespoon cornstarch
- ½ teaspoon sesame oil
- ½ tablespoon soy sauce, thick
- Wonton wrappers
- Fresh ground salt and pepper
- Sour cream and smoked paprika, to serve with
Directions:
- In a large bowl combine cornstarch, ginger, soy sauce and oil; crumble over the turkey meat, season with salt and pepper and mix well.
- Place 1 tablespoon of prepared mixture in the center of wonton wrapper and moist edges with some water.
- Fold corner diagonally and pinch to seal.
- Steam prepared dumplings for 15 minutes in steamer or in the large sift placed over boiling water and covered.
- Serve while still hot with sour cream and sprinkled with smoked paprika.
Nutritional Information
(Serving Size 4)
Calories: 296
Fat: 3.2g
Protein: 16.3 g
Carbohydrate: 48.5 g
Fiber: 1.5g
Cholesterol: 29 mg
Iron: 31%
Sodium: 590 mg
Calcium: 4%