Salmon Arugula Salad Bowls

Tags

arugula, aspargus, cooking, dairy free, food, gluten free, healthy dinner, healthy salad, lemon, olive oil, salmon, Spring salad, sweet potato, wheat free

Normally, to get everything we like eating, for a good price too, I end up all over town at three different addresses collecting goods. I’m thankful to live in a place that has multiple grocery stores within a mile radius (definitely a step up from the rural town I grew up in with no store or stoplight) but when in a time crunch, a one stop shop is welcomed. I got all ingredients for this recipe, except chipotle powder, economically organic too, at Trader Joes. I’m not doing a promotion, just want to help out. They also have non-organic options as well. Don’t worry, all ingredients are common in most grocery stores – just see variations below for other protein options if fish is not quality where you reside.

A beautiful, nutritious Spring salad. Refreshing, full of veggies and heart healthy protein. Roasting vegetables with olive oil adds tons of flavor and depth. And check out my new bowls from World Market. Again, not a promotion, I just love them and use as often as I can. Perfect size dishes for salad, quinoa, noodles, or any meal you want to eat out of a bowl really. Also, they are easily hand held for those few times dining at the coffee table. Which we never do, my friend told me that.

By the way, if you’re wondering why I used two different oils here is because grapeseed is good when pan sautéing at higher temperatures, it doesn’t go rancid. Roasting vegetables and in vinaigrettes I like extra virgin olive oil, but feel free to use the grapeseed in place. It’s light and doesn’t have a bold flavor.

SALMON ARUGULA SALAD BOWLS
gluten & dairy free
serves 4

salad:
• 1 lb WILD SALMON FILETS (cut into 4 oz. portions)
• 1/2-3/4 tsp CHIPOTLE POWDER (chili powder or cumin)
• 2 tsp GRAPESEED OIL
• 12 oz ASPARAGUS, ends trimmed
• 1 lb GREEN BEANS, ends trimmed, halved
• 1 medium SWEET POTATO, peeled & chopped
• 1 tbsp OLIVE OIL, EXTRA VIRGIN
• SEA SALT AND PEPPER TO TASTE
• 4 tbsp WALNUTS, RAW, chopped
• 8 cups BABY ARUGULA

lemon vinaigrette:
• 3 tbsp OLIVE OIL, EXTRA VIRGIN
• JUICE FROM 1 LEMON
• 1 tsp DIJON MUSTARD
• 1 tsp HONEY, PURE or RAW
• SEA SALT AND PEPPER TO TASTE

1. Preheat oven to 425 degrees F. Place prepared asparagus and green beans on a large rimmed baking sheet sprayed with cooking spray (I used coconut oil spray from Trader Joes). On a smaller sprayed baking sheet place sweet potato. Drizzle all vegetables with the 1 Tbsp olive oil, sea salt and pepper; toss with hands to coat. Roast in oven for 15-20 minutes; flipping half way through. Remove asparagus and green beans. Cook sweet potatoes an additional 5-10 minutes or until golden brown.

2. Heat a medium skillet with grapeseed oil over medium-high heat. If needed remove skin and season salmon filets with chipotle powder (or other spices), sea salt and pepper; rub into flesh with hands. Place in hot skillet and pan sauté 3-5 minutes per side, depending on filet thickness. Cover and let rest a few minutes while making dressing.

3. Whisk vinaigrette ingredients together. Place 2 cups arugula in each of 4 large bowls. Top with roasted vegetables, 1 salmon filet, 1 Tbsp walnuts and 1/4 lemon vinaigrette.

VARIATIONS: Use pecans, dried cranberries, spinach or mixed greens for arugula, crumbled with feta or goat cheese and use a good light, bottled balsamic vinaigrette for lemon. Substitute tilapia, lean steak, chicken or turkey breasts for salmon.

NUTRITION INFO PER SERVING: 460 calories, 28g fat, 4g sat fat, 60mg cholesterol, 27g carb, 10g fiber, 6g sugar, 29g protein.
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Maple-Soy Glazed Salmon & Roasted Vegetables (under 350 calories)

Tags

cooking, dairy free, food, garlic, gluten free, healthy dinner, maple glaze, maple syrup, mushrooms, roasted vegetables, salmon, soy sauce, under 350 calories, zucchini

Over the weekend I vowed to eat more fish. I stated this decree to my husband in the Los Angeles airport on Sunday and he gave me that eyes down, brows furrowed, you-seriously-think-about-food-all-the-time look. So, here is my start. Salmon health benefits are off the chart in the protein category. Rich in Vitamin D, Omega-3 fat and Vitamin B12. Eaten regularly, it has cardiovascular benefits, improves mood & cognition and joint functioning. Cheers to this wonderful catch.

Another perk, fish cooks up quickly and requires little prep time. The maple syrup and soy sauce combine with a few other ingredients for a quick glaze that coats salmon beautifully. Add a side of my roasted vegetables with whole mushrooms and garlic and you’ve got a tasty summer meal, all under 350 calories! That includes a large portion of salmon and a side of roasted vegetables. Double cheers to that.

With this plate’s high protein and nutrition content, you will be full and satisfied without feeling weighed down.
Gluten & dairy free too. Some crusty multigrain bread, or crackers and hummus would be another great addition to this heart healthy dish.

MAPLE-SOY GLAZED SALMON & ROASTED VEGETABLES
gluten & dairy free recipe
serves 4

For Salmon:
1 1/4 lb SALMON FILLET (preferably wild)
1/4 cup 100% PURE MAPLE SYRUP
2 tbsp SOY SAUCE, LOWER SODIUM*
1 tsp RICE VINEGAR
1 clove GARLIC, minced (or 1/4 tsp garlic powder)
1 tsp FRESH GINGER, minced (or 1/2 tsp ground ginger)
SEA SALT AND PEPPER TO TASTE
1/2 tsp SRIRACHA HOT SAUCE (optional )
2 GREEN ONIONS, sliced
SESAME SEEDS, for garnish (optional)

For Vegetables:
1 large YELLOW or RED BELL PEPPER, cut into thick slices
1/2 large RED ONION, cut into chunks
1 large ZUCCHINI W/SKIN, cut in half and sliced
8 oz WHOLE MUSHROOMS (I used Monterey)
1 tbsp OLIVE OIL, EXTRA VIRGIN
3/4 tsp GARLIC POWDER
1/4 tsp CRUSHED RED PEPPER (optional or to taste)

*Gluten free option: Use wheat free tamari soy sauce or liquid aminos for soy sauce.

1. In a small bowl whisk maple syrup, soy sauce, rice vinegar, garlic clove, ginger, hot sauce, black pepper and salt if using. Cut salmon filet into 4 equal size pieces and place skin side down in a shallow baking pan. Spoon half the amount of maple glaze over salmon, cover tightly and refrigerate for 30 minutes (reserve remaining glaze to baste while cooking).

2. Preheat oven to 425 degrees. On a cooking sprayed large rimmed baking sheet, toss vegetables and mushrooms with olive oil, sea salt, black pepper and garlic powder, until well coated. Roast in the oven for 15 minutes, turn and cook an additional 8-10 minutes. Remove from oven and sprinkle with crushed red pepper if desired.

3. Turn oven heat up to 450 degrees. Place marinated salmon skin side down on a baking sheet or broiling pan lined with foil and sprayed with cooking spray. Roast for 5 minutes in the oven. Baste with glaze and cook another 5 minutes. Top with any remaining glaze and broil for 2-3 minutes or until golden brown. Serve salmon garnished with sliced green onions and sesame seeds if desired, and roasted vegetables on the side. Serves 4, one piece of salmon and 1/4 of vegetables.

VARIATIONS: Use any favorite vegetable like asparagus, broccoli or carrots in the side dish.

NUTRITION INFO PER SERVING (salmon & veggies): 340 calories, 13g fat, 2g sat fat, 80mg cholesterol, 24g carb, 3g fiber, 15g sugar, 33g protein

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Fish Tacos with Cilantro-Lime Yogurt Crema

Tags

avocado, cilantro, cod fish, cooking, corn tortillas, easy dinner, fish taco, food, healthy, lime, quick, yogurt crema

Looking for a quick summer dinner? You’ve found it… fish tacos!

I used wild cod filets, dusted with fragrant spices, sautéed up and finished them off with cool, cilantro-lime crema. That’s what you call delicious and healthy fast food. Take this one to your barbecue and grill the fish instead of pan searing. Fill tacos with other lean protein like shrimp or chicken (for the non-seafood lovers).

Roll up in a warm corn tortilla and top with all your favorite things like creamy avocado, pico de gallo or shredded lettuce. So fresh and so easy (reminds me of an OutKast song from college, probably something you didn’t need to know about myself).

Try serving with my Fresh Fruit Salad with Orange-Honey Dressing and Poppy Seed Coleslaw. Your friends and family will never want to leave your house after this meal.

FISH TACOS with CILANTRO-LIME YOGURT CREMA
gluten free & dairy free options
serves 4 (makes 4 large tacos)

Fish:
• 3/4 lb COD FISH FILET (tilapia or other white fish)
• 2 tsp CHILI POWDER
• 2 tsp CUMIN, GROUND
• SEA SALT AND PEPPER TO TASTE
• 1/4 tsp CAYENNE PEPPER, GROUND (optional or to taste)
• 1 tbsp GRAPESEED or CANOLA OIL

Crema:
• 6 oz PLAIN GREEK YOGURT, nonfat or lowfat
• 1/2 tsp LIME ZEST & JUICE
• 1/2 tsp PURE HONEY
• 1/4-1/2 tsp GARLIC POWDER
• SEA SALT AND PEPPER TO TASTE
• 1 1/2 tbsp FRESH CILANTRO, chopped

Extras:
• 4 CORN TORTILLAS, 6-inch
• 1 AVOCADO, sliced
• 1/3 cup PICO DE GALLO or SALSA
• SHREDDED LETTUCE (optional)

Gluten free option: Use GF corn tortillas (look for ones with just corn, salt or lime in the ingredients).
Dairy free option: Omit crema.

1. For yogurt crema: whisk yogurt (or light sour cream), 1/2 tsp lime juice, 1/2 tsp lime zest, honey, garlic powder, cilantro, salt and pepper together in a small bowl. Refrigerate until ready to serve (makes a good amount so probably won’t use all if making 4 tacos).

2. In a small bowl combine cumin, chili powder and cayenne pepper, if using. Cut fish into 4 filets; sprinkle seasoning, salt and pepper on both sides and gently rub into flesh with hands.

3. Heat a large sauté pan, or grill, over medium-high heat. Add oil and sauté fish 2-3 minutes per side (depending on thickness) or until cooked through. While fish cooks warm corn tortillas in a separate pan or on grill.
4. Top each of 4 warm tortillas with one fish filet, about 1-2 Tbsp pico or salsa, 1/4 avocado, and drizzle with 1-2 Tbsp crema. Serving size, one taco with toppings.

VARIATIONS: Sub chicken or shrimp for fish. Leave out taco and place fish and toppings on bed of lettuce or greens.

NUTRITION INFO PER SERVING (includes toppings): 255 calories, 11g fat, 1.5g sat fat, 35mg cholesterol, 20g carb, 5g fiber, 3g sugar, 22g protein.

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Chili Rubbed Tilapia with Pineapple Salsa

Tags

chili powder, cilantro, cooking, dairy free, fish, food, gluten free, healthy dinner, lime, pineapple salsa, tilapia

Can you hear the steel drums and whimsical tropical music? This recipe will take you to the islands whether you’re on the sunny West Coast or blustery and cold Midwest.

Tilapia is a mild, white and flaky protein great for any fish “starters”. So, if you don’t think you like seafood this dish will change your mind. Chili and garlic are seared to create the perfect light crust and the pineapple salsa is fresh, with a kick of lime… the perfect match, sweet & spicy (leave out chili pepper flake for mild taste).

Fish is excellent for quick meals because of its short cooking time and prep. This one will take you about 20-25 minutes. Make the salsa a day in advance and further condense your kitchen time. That’s fast and healthy! Feel free to add other ingredients to the salsa like diced mango, avocado or jalapeno.

Enjoy – this one is safe for gluten free & dairy free eaters as well!

Chili Rubbed Tilapia with Pineapple Salsa
Serves 2

Tilapia:
10 oz TILAPIA FILETS (2-5 oz. portions), preferably wild or wild caught
1 1/2 tsp CHILI POWDER
1/2 tsp GARLIC POWDER
1/2 tsp RED PEPPER FLAKE (optional)
SEA SALT AND PEPPER TO TASTE
1 tsp GRAPESEED or CANOLA OIL

Pineapple Salsa:
1/2 LIME, JUICED
1 tsp PURE or RAW HONEY
2 tsp OLIVE OIL, EXTRA VIRGIN
1 clove GARLIC, grated
SEA SALT AND PEPPER TO TASTE
1/4 cup RED ONION, diced
1/2 RED BELL PEPPER, diced
3/4 cup FRESH PINEAPPLE, diced
2-3 tbsp FRESH CILANTRO

1.To make salsa: In a small glass bowl whisk together 2 t. olive oil, juice from 1/2 lime, 1 t. honey, 1 grated garlic clove, sea salt and pepper to taste. Add 3/4 cup diced pineapple, 1/2 red pepper diced, 1/4 c. diced red onion and 2-3 T. fresh chopped cilantro; stir to combine and refrigerate until serving time (or overnight).

2.Heat 1 t. grapeseed or canola oil in a medium skillet over medium-high heat. Pat tilapia filets dry with a paper towel. Sprinkle both sides of filets with chili powder, garlic powder, red pepper flake if using, salt and pepper to taste. When pan and oil are hot add seasoned tilapia and cook each side 3-4 minutes or until cooked through and outside is seared.

3.Serve each cooked tilapia filet topped with half the pineapple salsa (also good dipped with corn tortilla chips). Serves 2 (can easily double or triple for a family or party).

VARIATIONS: Add sliced or chopped avocado, diced jalapeno or mango to salsa.

NUTRITION INFORMATION PER SERVING: 240 calories, 9g fat, 70mg cholesterol, 17g carb, 3g fiber, 11g sugar, 28g protein

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Sweet & Spicy Sesame Shrimp Stir Fry

Tags

broccoli, brown rice, cilantro, cooking, easy healthy dinner, food, healthy dinner, shrimp, shrimp stir fry, stir fry, sweet & spicy

Stir fry is an easy, throw together, complete meal.  Just add lean protein, vegetables, tasty sauce and top it on a whole grain (like brown rice here or quinoa).  I love this one because it hits taste buds all over the tongue, the sweet, the spicy, the sour…. oh, so good.

Feel free to add any variety of vegetable or veggie combo you desire.  I had a large bag of organic frozen broccoli in my freezer, this dish is great to use up any extra frozen, or fresh produce on hand.

The fresh cilantro and touch of sesame oil adds a nice twist to the otherwise just plain steamed brown rice.  Money saving tip: check the bulk bins at your grocery store for brown rice, it often costs less and you can purchase just the amount needed for a recipe.  For time saving, use instant or quick cooking brown rice.

Pick some shrimp up on your way home and easily create this delicious dinner tonight.  Gluten-free options below.

SWEET & SPICY SESAME SHRIMP STIR FRY

serves 4

Cilantro Brown Rice:

• 1 cup BROWN BASMATI or REGULAR BROWN RICE
• 2 cups WATER
• 1/4 tsp SALT, SEA
• 1 tsp SESAME OIL
• 1/2 cup FRESH CILANTRO, chopped

Shrimp Stir Fry & Sauce:

• 2 tsp SESAME OIL
• 1/2 lb LARGE SHRIMP, peeled, deveined, halved (wild, not farm raised if possible)
• 1/2 cup RICE VINEGAR*
• 2 tbsp KETCHUP*
• 2 tsp SOY SAUCE, LOWER SODIUM*
• 1 tbsp PURE or RAW HONEY
• 1/4 cup BROWN SUGAR
• 1-2 tsp SRIRACHA HOT CHILI SAUCE, (optional or to taste)
• 2 tsp FRESH GINGER, minced (or 1 tsp dried ground ginger)
• 3 cloves GARLIC, minced (or 3/4 tsp garlic powder)
• SEA SALT AND PEPPER TO TASTE
• 1 tbsp CORNSTARCH
• 1/4 cup WATER
• 16 oz BROCCOLI FLOWERETS, frozen thawed or fresh
• 2 tsp SESAME SEEDS (optional for topping)

*Gluten-free option: make sure your * ingredients are GF

1. For the cilantro rice: In a small sauce pan heat 2 c. water to a boil. Stir in 1/4 t. salt and 1 c. brown rice, cover and let cook on medium for 15-20 minutes, stir and cook on low for 20-25 minutes or until liquid is absorbed. Fluff with a fork, then stir in 1 t. sesame oil and 1/2 to 2/3 c. fresh chopped cilantro.

2. Heat 2 t. sesame oil in a large skillet over medium heat. Add prepared shrimp and sauté a few minutes until pink in color and cooked through. Remove shrimp from pan and add (without cleaning) 1/2 c. rice vinegar, 2 T. ketchup, 2 t. soy sauce, 1 T. honey, 1/4 c. brown sugar, 1-2 t. Sriracha Chili Sauce, 2 t. minced ginger and 3 cloves minced garlic. Stir 1 T. cornstarch into 1/4 c. warm water until dissolved, then whisk mixture into pan sauce and bring to a low boil. Reduce heat to low, continue whisking, until sauce has thickened.

3. Add cooked shrimp and thawed or fresh broccoli to sauce. Heat for 5-10 minutes (add sea salt and pepper if needed) then serve over hot cilantro rice. Garnish with sesame seeds and additional fresh chopped cilantro if desired. Serves 4, about 1 2/3 cup servings of stir fry.

VARIATIONS: Use chopped or shredded chicken for shrimp.  Add any variety of vegetable.

NUTRITION INFO PER SERVING: 400 calories, 6g fat, 1g sat fat, 85mg cholesterol, 68g carb, 2g fiber, 22g sugar, 19g protein

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Creamy Red Pepper Pasta with Roasted Shrimp & Zucchini

Tags

cooking, food, gluten free pasta, goat cheese, healthy cream sauce, healthy pasta, roasted red peppers, shrimp, wheat pasta, zucchini

I had a new culinary revelation….  are you ready for this?  Creamy pasta sauce can be made without heavy cream!  So incredibly amazing, that I’m sure you all want to run laps outside around your house jumping for joy.  Well, at least I did.   (My neighbors don’t question my behavior anymore after gardening in my pajamas a few days ago.)

Back to the pasta now.  This recipe is super simple for a weeknight, but white tablecloth, restaurant quality.  The secret to a no butter or cream sauce is white beans and goat cheese.  If you prefer a milder cheese to the distinct flavor of goat cheese, than any soft variety like feta will do.  The roasted red peppers give a beautiful red, orange color and smoky flavor to the rich healthy sauce.  Would be excellent on grilled chicken breasts or with a lean steak too.

Feel free to add different vegetables or a mixture of them.  I found some great baby zucchini at the store so I threw them in, but any vegetable will do here.  And if not a shrimp lover, toss in some shredded, or grilled chicken breast.  Gluten-free options available below.

Creamy Red Pepper Pasta with Roasted Shrimp & Zucchini

serves 8

• 1 lb LARGE SHRIMP, FRESH or FROZEN (thawed), peeled, deveined, tails removed
• 3 medium ZUCCHINI, sliced
• 3 tsp OLIVE OIL, EXTRA VIRGIN
• 1 lb WHOLE WHEAT or BROWN RICE ROTINI PASTA (any short cut pasta works)
• 15.5 oz GREAT NORTHERN WHITE BEANS (1 can) rinsed & drained
• 3 cloves GARLIC, minced
• 4 oz SOFT GOAT or FETA CHEESE
• 1 cup ROASTED RED PEPPERS, store-bought or homemade
• SEA SALT AND PEPPER TO TASTE
• 1 tsp OLIVE OIL, EXTRA VIRGIN
• 1/2 LEMON, zest & juice
• 1/3 cup BASIL, FRESH, chiffonade or sliced
• 1/4 cup PARSLEY, FRESH, chopped

Gluten-free options: Use brown rice pasta and double check your cheese and roasted red pepper ingredients (if store-bought).

1. Heat water for pasta in a large pot to boil. Preheat oven to 425 degrees.
2. Place zucchini on a foil lined, rimmed baking sheet, sprayed with cooking spray. Drizzle zucchini with 2 tsp olive oil, salt and pepper; toss with hands to coat and layer evenly on foil. Roast in the oven for about 10 minutes, or until they start to caramelize. The last 2-3 minutes of zucchini roasting time, add shrimp with an additional 1 tsp of olive oil, salt and pepper.–I was a little lazy and thawed precooked, prepared frozen shrimp.  And removed the tails.
3. Cook pasta according to package directions and drain, reserving a little pasta cooking water for sauce.
4. For the sauce, in a blender add beans, roasted red peppers, 1 tsp olive oil, lemon juice, zest, goat or feta cheese (crumbled), garlic, salt and pepper to taste. Puree until smooth. Makes about 2 cups.
5. Place drained, hot pasta back in the cooking pot; toss with red pepper sauce, roasted shrimp and zucchini. Add salt, pepper and starchy cooking liquid (to thin the sauce) if needed. Gently stir in fresh basil and parsley. Serves 8.  Serving size: about 1 ½ cups pasta. Serve with a big green salad.

VARIATIONS: Use any favorite vegetable or vegetable mixture.

NUTRITION INFO PER SERVING: 400 calories, 8g fat, 3.5g sat fat, 115mg cholesterol, 56g carb, 8g fiber, 6g sugar, 23g protein

grilled bbq salmon with black bean vegetable medley

Tags

bbq sauce, cilantro, cooking, food, grilled fish, healthy dinner, salmon, vegetables

A fresh, filling and ultra healthy meal for less than 450 calories.  Omega oil packed fish protein, covered with rich barbecue sauce and grilled with seasoned vegetables.

My trip to Iowa has been great, but cold yesterday!  Ashamed to admit, the sixty degree Midwest fall weather is too cold for my Southern California, transplanted body.  After two, one hour delays on both runways I made it, but my luggage didn’t transition as quickly.  Yesterday, the airport was faithful in delivering my desperately desired pink toothbrush.  Luxuries.

My nephew is turning the big three this weekend and my sister and I have spectacular party plans.  So, be on the lookout for upcoming birthday party posts!

BBQ SALMON with BLACK BEAN VEGETABLE MEDLEY

serves 4

Salmon:

• 16 oz SALMON (preferably wild, or wild caught)
• 1/2 cup HONEY BARBECUE SAUCE (good bottled variety, or my Honey Orange Sauce – recipe below)
• 1/2 tsp PAPRIKA, GROUND
• 1/4 tsp GARLIC POWDER
• SEA SALT AND PEPPER TO TASTE
• 2 tsp OLIVE or CANOLA OIL

Vegetable Medley:

• 2 tsp OLIVE or CANOLA OIL
• 1 large GREEN BELL PEPPER, chopped
• 1 small ONION, chopped
• 15 oz BLACK BEANS, rinsed & drained
• 1 1/2 cup CORN, FRESH or FROZEN, thawed
• 2 cloves GARLIC, minced
• 12 CHERRY TOMATOES, halved
• 1/2 LIME, JUICED
• 1/4 tsp CHILI POWDER
• 1/2 tsp CUMIN, GROUND
• 1/4 cup FRESH CILANTRO, chopped
• SEA SALT & PEPPER TO TASTE

1. Heat a grill pan over medium-high heat. Season salmon filet with salt, pepper, garlic powder and paprika. Rub into flesh gently with hands. Completely cover seasoned salmon with 1/4 cup barbecue sauce. Spray or drizzle grill or skillet pan with 2 tsp oil, place salmon flesh side down. Cook for about 3-4 minutes, flip, and cover flesh with remaining 1/4 cup barbecue sauce.  Continue cooking for another 3-4 more minutes, or until opaque in color.

2. Place 2 tsp oil in a large skillet over medium high heat. Add onion, green pepper, corn, garlic, salt and pepper. Sauté for 5-7 minutes until vegetables are tender crisp. Remove from heat and add lime juice, cumin, chili powder, halved tomatoes and additional salt and pepper if needed.

3. To serve, place salmon in the center of a platter and pile vegetables around and extra side of barbecue sauce to drizzle. Sprinkle fresh chopped cilantro over top, if desired. Serving size: 4 oz salmon with 1/4 of the vegetables.

NUTRITION INFO PER SERVING: 430 calories, 14g fat, 2g sat fat, 60mg cholesterol, 48g carb, 10g fiber, 17g sugar, 31g protein

Orange Honey BBQ Sauce

makes about 2 3/4 cup

• JUICE FROM 1 ORANGE, (1 tsp zest
• 1/4 cup HONEY, PURE or RAW
• 1 tbsp LOW SODIUM SOY SAUCE
• 2 cups BBQ SAUCE, good quality bottled
• 2 tsp MUSTARD, DIJON
• 1/4 tsp ALLSPICE, GROUND
• SALT & PEPPER TO TASTE

1. Whisk all ingredients together and store covered in refrigerator for 1-2 weeks.

Shrimp Ceviche

Tags

avocado, ceviche, cold dish, cooking, fresh cilantro, fresh lime juice, healthy appetizer, shrimp, summer dish

Ceviche is a quintessential summer dish.  Fresh, light but satisfying, and cold for those remaining hot August days.  Typically, seafood is “cooked” from a raw state in fresh citrus juice to create traditional ceviche.  If not using a sashimi grade fish or shrimp the juice will cook the protein, but not kill the bacteria.  I quickly poached my shrimp in boiling water and then marinated, to do the remainder of cooking (just a preference of mine to blanch cook first, but feel free to make it the traditional way if you’d like.)

Fresh squeezed lime juice, creamy avocado, and lean, protein packed shrimp come together to produce this masterpiece.  Grab a bag of good quality corn tortilla chips and dip until your heart’s content.  Healthy, delicious and any other savory delicious words insert here.  Great party appetizer served in martini glasses, or main dish lunch, or dinner on your back porch after work.

Don’t be intimidated by this recipe, it’s pretty simple.  Give it a try, you won’t regret putting it in your mouth.  Gluten free eaters enjoy as well!

SHRIMP CEVICHE

serves 6 (main meal) or 8-10 (appetizer portions)

• 2 lbs SHRIMP, RAW, peeled, deveined, cut in half
• 1 cup TOMATO, seeds removed & diced
• 2/3 cup CUCUMBER, SEEDLESS (Hothouse or English), diced
• 1 small RED ONION, diced
• 2-3 JALAPENO PEPPERS, diced (or to taste)
• 2 AVOCADOS, chopped, w/o skin & seeds
• 1 tbsp OLIVE OIL, EXTRA VIRGIN
• 3 cloves GARLIC, minced
• SEA SALT AND PEPPER TO TASTE
• 1/2-1 tsp SUGAR, (optional or to taste)
• 1 cup FRESH LIME & LEMON JUICE (about 8-10 limes, and 1 lemon)
• 1/2-2/3 cup FRESH CILANTRO, chopped (more or less to taste)
• 1 tsp CRUSHED RED PEPPER or HOT SAUCE, (optional or to taste)

1. Peel, devein and cut shrimp in half (I used raw, wild, 16/20 large shrimp, but any kind or size will work, those are just my preference. If you don’t want to prepare shrimp yourself, buy already prepared or ask your meat counter to peel and devein for you).

these little guys were beautiful ~ before

after ~ still had to cut this one in half

Bring a large pot of water to a gentle boil on the stove top. Season with salt and quickly poach shrimp for 1-2 minutes, don’t need to cook through, just cook long enough to kill any bacteria and turn shrimp slightly pink. Remove and immediately place in a bowl of ice water to stop the cooking. Drain and refrigerate until ready to use.

2. Combine diced tomato, cucumber, onion and jalapeno in a large bowl. Mix together fresh citrus juices, sugar, salt, pepper and garlic. Add slightly cooked shrimp to vegetables and pour marinade over top; stir gently to coat well. Cover tightly and refrigerate for 30 minutes. Stir to rotate ingredients and refrigerate another 30 minutes.

3. Before serving fold in chopped avocado, hot sauce or red pepper flake if using, cilantro and additional salt and pepper if needed. Serve with corn tortilla chips or tostados (dish up with a slotted spoon).  Serving size: about one heaping cup, or 1/6 of recipe.

VARIATIONS: Try with fresh red snapper, tilapia or tuna fish.

NUTRITION INFO PER SERVING: 300 calories, 14g fat, 2g sat fat, 230mg cholesterol, 14g carb, 5g fiber, 3g sugar, 33g protein

Crispy Fish Tacos with Cilantro-Lime Slaw

Tags

cilantro, cod, cornflake breading, gluten free recipe, healthy fish tacos, lime cole slaw, lowfat tacos, tilapia

de·li·cious [dih-lish-uhs]

adjective

1. Highly pleasing to the senses, especially to taste or smell: a delicious dinner; a delicious aroma.

Pretty sure I saw fish tacos somewhere under Webster’s synonyms for delicious.  Crispy, crunchy, flaky, creamy de-lic-ous-ness all in one bite.  Definitely a must this summer – a must have once a week!  Only 5 easy steps and a handy-dandy grocery list below.  Give em’ a try with shrimp too.

FISH TACO GROCERY LIST

• 1 lb – FRESH COD OR TILAPIA
• 3 – LIMES
• 1 – SMALL RED ONION
• CORNFLAKES
• CHIPOTLE PEPPERS IN ADOBO (1 CAN)
• LOWFAT PLAIN YOGURT
• LIGHT SOUR CREAM
• FRESH CILANTRO
• CORN TORTILLAS (6-INCH)

PANTRY STAPLES (add to above list if not on hand)

• OLIVE OIL, EXTRA VIRGIN
• GARLIC CLOVES
• SUGAR
• PURE HONEY
• SEA SALT
• BLACK PEPPER, GROUND
• CHILI POWDER, GROUND
• CUMIN, GROUND
• CAYENNE PEPPER, GROUND
• GARLIC POWDER

Can easily be made gluten/wheat free with product suggestions below.  This dish will make a fish lover out of anyone!

CRISPY FISH TACOS with CILANTRO-LIME SLAW

makes 8 tacos

Marinade:

• 1 lb FRESH COD OR TILAPIA
• 1 CHIPOTLE PEPPER* (canned in adobo sauce)
• 2 tsp CHIPOTLE ADOBO SAUCE
• 2 LIMES JUICED, ZEST OF 1 LIME
• 1 tbsp HONEY
• 2 cloves GARLIC, chopped
• 1 tbsp OLIVE OIL, EXTRA VIRGIN
• SEA SALT AND PEPPER

Crunchy Coating:

• 1 cup CORNFLAKES*, crushed
• 2 tsp CHILI POWDER
• 1 tsp CUMIN, GROUND
• 1/2 tsp GARLIC POWDER
• 1/4 tsp CAYENNE PEPPER, GROUND (optional)
• SEA SALT AND PEPPER

Cilantro-Lime Slaw:

• 1/2 small RED ONION, thinly sliced
• 14 oz COLE SLAW MIX, green cabbage & carrots
• 1 LIME, JUICED
• 3 cloves GARLIC, minced
• 2 tbsp HONEY
• 1 tbsp RED WINE VINEGAR
• 1/2 cup PLAIN LOWFAT YOGURT
• 1/3 cup LIGHT SOUR CREAM*
• 1/2 tbsp SUGAR
• 1/3 cup FRESH CILANTRO, chopped
• SEA SALT AND PEPPER TO TASTE
• 8 CORN TORTILLAS* (6-INCH)

*GLUTEN/WHEAT FREE PRODUCTS – w/ GF corn tortillas, GF cornflakes (Ewhorn brand or other), La Costena chipotle peppers are GF and sour cream (such as Daisy brand).

1. Preheat oven to 375 degrees. Place chipotle peppers with adobo sauce, lime juice, zest, garlic, honey, salt, pepper and olive oil in a food processor or blender; process until well incorporated. Pour half the marinade in a shallow glass pan, lay down fish filet and pour remaining marinade over the top. Spread to cover, and marinate for 10 minutes (marinate too long and you’ll have ceviche, not what we’re going for here).

beautiful filet O’ Cod

2. While fish marinates make the coating. Combine crushed cornflakes, chili powder, cumin, garlic powder, salt, pepper and cayenne pepper, if desired, and stir. Set aside in a large, shallow pan.

3. Line a large rimmed baking sheet with foil (for easy clean up) fitted with a wire rack sprayed with cooking spray. Carefully place fish filet in seasoned cornflake crumbs, pressing slightly to adhere and coat well on both sides. Place crusted fish on prepared rack in pan, spray top lightly with olive oil or cooking spray. Bake for 12-15 minutes, depending on filet thickness, or until fish turns opaque and cooked through.

ready for the oven

4. In a large mixing bowl whisk together yogurt, sour cream, lime juice, honey, red wine vinegar, minced garlic, salt, pepper and sugar. Fold in coleslaw mix, onion and fresh cilantro, stir just until combined. Refrigerate until ready to use.

5. Heat a saute pan over medium heat. Warm and slightly crisp corn tortillas, about 30 seconds per side.

Place about 2 ounces of cornflake crusted fish on each warmed tortilla.

Then around a 1/4 cup lime slaw and additional fresh cilantro if desired. Roll up and enjoy with a side of grilled corn. Serving size: 1 taco with slaw.

VARIATIONS: Top with fresh avocado slices, chopped tomato or pico de gallo.

NUTRITION INFO PER SERVING (1 taco with slaw): 160 calories, 3g fat, 30mg cholesterol, 22g carb, 3g fiber, 10g sugar, 17g protein

BEYOND DELICIOUS!

Cooking with My First Food Network Star and Orange-Chipotle Salmon

Tags

Bush's Grillin' beans, chipotle, contest, grilled fish recipe, orange, Pioneer Woman, salmon

I have some exciting news (no, I haven’t heard any updates on the Taste of Home contest winner yet).  But, I won a different contest!  Yeah, I know, I was shocked beyond all facial expressions too.  Kind of feel like I should buy a lottery ticket or something right now.

Next month, a guest (my mom, Brenda) and I will be traveling to Oklahoma, along with three other contest winners and their guest of choice.  We’ll stay at the Pioneer Woman’s ranch, cook our recipes with Ree Drummond (aka Pioneer Woman) and have a good old-fashioned grill out. 

Back in April I entered the PW Bush’s Grillin’ Beans recipe contest and the rules were simple.  Four categories (chicken, beef, pork and wild card), no more than ten accessible ingredients, and fairly quick to make, not including marinating time.  I entered my Orange-Chipotle Salmon with Grilled Onions and Cilantro, which won the wild card group!

The Pioneer Woman

If unfamiliar, the Pioneer Woman has an extremely successful blog, Food Network show, cookbooks and let’s throw in her own Wikipedia page just for fun.  The winning recipes and contest details are featured on her blog today:

http://thepioneerwoman.com/cooking/2012/05/grillin-recipe-contest-winners/

If you have any questions, suggestions or advice for my trip (or what I should ask Ree), I’d love to hear all your comments.  Well,  I guess I don’t really know what else to say but here’s the recipe…..

ORANGE-CHIPOTLE SALMON with GRILLED ONIONS and CILANTRO

with Bush’s Texas Ranchero Grillin’ Beans

serves 2

Sweet, fresh orange juice and honey mixed with smoky chipotle, over a beautiful salmon filet – a main dish that’s sure to be a crowd pleaser.  Topped with a sliced grilled onion and fresh cilantro, this orange-chipotle salmon perfectly pairs with the kick from Bush’s Texas Ranchero Grillin’ Beans.

• 8 oz SALMON FILET, (2 – 4 oz. portions) I like using a wild variety
• JUICE OF 2 ORANGES & ZEST OF 1 ORANGE
• 1 CHIPOTLE IN ADOBO (canned) and 2 tsp CHIPOTLE ADOBO SAUCE
• 2 tbsp PURE HONEY
• 3 GARLIC CLOVES, chopped
• 1/2 tsp SEA SALT
• 1/4 tsp BLACK PEPPER, GROUND
• 2 SLICES OF ONION, 1/4” thick
• 2 tbsp OLIVE OIL, EXTRA VIRGIN
• 2 tbsp FRESH CILANTRO

1. For the marinade, combine fresh orange juice, orange zest, chipotle and adobo sauce, honey and garlic in a small food processor or blender; process until smooth.

2. Add salt, pepper and marinade (reserving 1-2 tablespoons of marinade to brush on salmon while grilling) into a plastic zip top bag with salmon filets.  Marinate in refrigerator for about 2 hours (or your preference of time).

3. Preheat grill to medium high.

4. Remove salmon from marinade and slice two 1/4-inch thick pieces of onion. Brush salmon and whole onion slices with olive oil and extra sprinkle of salt and pepper, on both sides. Place salmon and onion on the grill and cook 5-6 minutes per side, depending on thickness of salmon. As the salmon cooks, brush with reserved marinade.

5. To serve, top grilled salmon with 1 cooked onion slice and fresh cilantro (garnish of orange slices optional). Salmon pairs great with Bush’s Texas Ranchero Grillin’ Beans.  Serving size: 1 – 4oz. portion with grilled onion slice and cilantro

Serves 2 – but easily doubled or tripled for a backyard barbecue

Salmon is a great fish to grill.  It’s thick, and holds together nicely with all its heart healthy omega-3 oils and protein.

NUTRITION INFO PER SERVING: 290 calories, 12g fat, 2g sat fat, 60mg cholesterol, 20g carb, 15g sugar, 24g protein