Simple Salmon

My father-in-law hates salmon.  If I were an amazing daughter-in-law I would have remembered this, but no, I invited him and his wife over for dinner and chose to make (you guessed it) salmon.  Realizing it and feeling awful half way through the meal, I immediately apologized.  To my surprise, he told me how he actually really liked MY salmon!  Hopefully he wasn't just being nice, but here's the trick to great salmon every time!

 

Ingredients:

· 2 6oz. wild caught salmon filets

· 2 tbsp. olive oil

·Seasonings: Good quality sea salt & pepper, dill seasoning, garlic powder

Directions:

1.      Heat a stainless steel pan to medium high and add the olive oil.  (should be enough to coat the bottom of the pan)  Heat until the oil begins to smoke.

2.       While the pan is heating, dry your filets with paper towel.  Season your filets with salt and pepper, plus the dill and garlic powder on both sides, to taste. (Note: Don't pepper the skin side - only salt)

3.      Add the fish to the pan, skin side down if you have skin, and let cook 2-5 minutes.  If the fish is difficult to flip and sticks to the pan, it's not ready yet.  Flip and continue to cook until desired doneness is achieved.

And there you have it...perfectly crispy & delicious salmon!  Now you can serve it like this, or add a yummy topping like one of the following:

 

Florentine Topping:

Ingredients:

 

• 2 10 oz. packages frozen spinach, thawed
• 1 tbsp olive oil  
• 1/4 cup diced artichokes (I use the ones in the jar)
• 2 tsp minced garlic or 1 tsp garlic powder
• 5 sun-dried tomatoes, chopped
• 1/2 teaspoon salt, plus more to taste
• 1/4 teaspoon freshly ground black pepper, plus more to taste
• 1/2 cup part-skim ricotta

Directions:

Squeeze spinach of all excess liquid. Set aside. Heat oil in a skillet over medium heat.  Add garlic and cook about 1 minute. Add spinach, tomatoes, artichokes, salt, and pepper; cook, stirring, 2 minutes more. Remove from heat; let cool about 15 minutes. Add ricotta; stir to combine. Season with salt and pepper. Pack about 1/2 cup spinach mixture on top of each fillet.

Parmesan Whole wheat Gnocchi

Lent is upon us, and I am always looking for healthy, filling and meatless recipes.  This one not only comes together incredibly quickly, but also feels like comfort food because of the gnocchi. 

Ingredients:

•  
• 1-1/2 Tbsp garlic infused extra virgin olive oil (or sub regular EVOO)
• 16oz whole wheat gnocchi
• 2 Tablespoons butter
• 1 bunch asparagus, chopped into 1” pieces

1 cup cherry tomatoes

1/4 small onion, chopped

1 small zucchini, chopped

1/2 cup frozen corn

4 garlic cloves, minced

1/4 cup 2% milk

4 Tablespoons freshly grated parmesan cheese

 Directions:

1.       Boil gnocchi for 3 minutes to soften.  Meanwhile, heat EVOO in a large skillet over medium-high heat. When gnocchi has finished boiling, transfer to skillet with EVOO, spreading in a single layer.  Sauté for 3-4 minutes, or until golden brown on the bottom. Toss and then continue to sauté for another 3-4 more minutes until golden brown on all sides. Remove skillet from heat then set aside.

2.       While cooking gnocchi, heat butter in another large skillet and add asparagus, zucchini, corn, and onion. Sauté about 3-4 minutes, then add minced garlic and tomatoes. Sauté until tomatoes are warmed through.  Remove skillet from heat then add milk and parmesan cheese.

3.       Pour gnocchi into skillet and toss to combine. Serve topped with additional parmesan cheese, if desired.

  

Spinach, Mushroom & Italian Sausage Risotto

Ingredients:

·         1 tbsp olive oil

·         1 small onion, chopped          

·         1 tsp garlic, minced

·         1 package (8oz) sliced white mushrooms

·         4 cups chicken broth   

·         1 lb italian chicken sausage, diced     

·         1 cup risotto (arborio rice)

·         28 oz canned diced Italian tomatoes 

·         1/2 tbsp italian seasoning

·         9 oz spinach

Directions:

1.      Combine tomatoes, 3 ½ cups broth, and italian seasoning in a sauce pan and bring to simmer.

2.      Heat olive oil in a large sauté pan.  Add onions, garlic, mushrooms and sausage.  Cook 5 min.      

3.      Add risotto to sauté pan and stir to coat with oil.  Add remaining 1/2 cup chicken broth. Stir until absorbed.

4.      Add the tomato mixture to the sauté pan and cook until absorbed.  (add a lid to pan if necessary)  Add spinach and continue to cook 1-2 minutes, or until steamed.

5.      When rice is soft and liquid is absorbed, spoon into serving dishes.  Serve immediately.

Acorn Squash Filled with Chicken Soup

This is one of my favorite fall meals!  Warm, thick chicken soup in adorable acorn squash bowls!  It's great for when you have a few visitors for dinner, and the combination of the soup and the squash is delicious!

Roasted Acorn Squash Bowls

 

Ingredients:

• 4 small acorn squash (1 to 1 ¼ lb)
• Olive Oil
• Sea Salt and Pepper (to taste)

Directions:

1.     Preheat oven to 375 °.

2.     Cut a very small slice off the bottom of each squash so that the squash will sit flat

3.     Slice the top off of each squash (about 1 inch from stem end).  Set aside.

4.     Remove the seeds and core out the inside of each squash.  (you can roast the seeds with a little bit of olive oil and sea salt!)

5.     Place the squash cut side up in a glass baking dish, and set tops alongside.  Spray or brush each with olive oil.  Salt and pepper to taste.

6.     Roast 60 minutes, or until the squash is tender.

Meanwhile, while the squash is roasting you can make the soup!

Chicken Soup

Ingredients:

• 3 c chicken broth
• 2 c milk
• 1/4 c flour
• 1 large rib of celery, chopped
• 2 potatoes, peeled and cubed
• 10 oz. frozen vegetables (corn, peas, beans)
• 16 oz poached shredded chicken
• pinch thyme
• 1 tbsp parsley

Directions:

1.     Pour the milk and 2 ½ cups chicken broth in a large pot.  Bring to a boil, then add celery and onion, thyme, parsley, and frozen veggies.   Return to a boil, then reduce to simmer about 10 minutes.

2.     Add the potatoes and cook about another 15-20 minutes, or until vegetables are softened 

3.     While the vegetables are cooking, whisk together remaining ½  cup chicken broth w/ flour in a small measuring cup or bowl until well blended.

4.     When the vegetables are finished, add the chicken and then slowly whisk in the broth/flour mixture. 

5.     Cook about 5 more minutes, or until soup has thickened.

6.     Fill the roasted acorn squash “bowls” with the soup.  Top with parmesan or shredded mozzarella cheese if desired.

Chili without a Seasoning Packet

It's that time of year again!  The temperatures start to drop, the leaves change color, and football season begins!  There's nothing better than a big pot of chili while watching a game!

(I usually double this recipe.  It's great for leftovers or whenever we have surprise guests stop by!  It's also an easy meal for a large group.  Create a chili bar by putting it in a crockpot on warm and having different topping options for everyone!) 

Ingredients:

• 1 pound ground turkey
• 1 medium onion, chopped
• 1 green pepper, diced
• 1 clove garlic, finely chopped
• 1 (14 1/2-ounce) can diced tomatoes, undrained
• 1 (8 1/4-ounce) can tomato sauce
• 1 tablespoon chili powder
• 3/4 teaspoon ground cumin
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 (15-ounce) can kidney beans or pinto beans, undrained  (or use a bean blend!  We used kidney, pointo and black beans here)

Toppings (optional):

• Sour cream
• Shredded cheese
• Avocado
• Diced green or red onions
• Hot sauce or red pepper flakes
• Cilantro

1. Saute the onion, garlic and green pepper in 3-quart saucepan over medium until the onions are translucent.  Add the turkey, and brown  (about heat 8 to 10 minutes.
2. Stir in remaining ingredients.   Heat to a boil and then reduce heat to simmer. Cover and cook about 1 hour, stirring occasionally.

  

No Guilt Pizza

We love making our own pizza because we can make sure we’re using quality ingredients we can feel good about!  By using wheat crust and making your own pizza sauce, it has a lot less sugar and tastes so much better!

Ingredients:

Frozen whole wheat pizza dough

1 tbsp. olive oil

½ chopped red onion

5 cloves of garlic, minced

2 15oz cans of diced tomatoes, drained

1 ½ tbsp. Italian spices

2 cups fresh spinach

3 cups grated mozzarella

Toppings (mushrooms, roasted garlic, chicken, etc.)

 

Directions:

1.      Preheat oven according to directions on pizza dough.

2.      Saute onions and garlic in olive oil in a large stainless steel pan over medium heat.  Once the onions are slightly translucent and the garlic is fragrant, add tomatoes and Italian spices.  Bring to a boil and then reduce to simmer for 15-20 min.

3.      While sauce is simmering, bake pizza dough as directed.

4.      When pizza dough is ready, layer sauce, spinach, cheese, then toppings. 

5.  Change oven setting to broil and heat pizza until cheese is melted and bubbly.  The spinach will be perfectly steamed between the sauce and cheese!

 

Power Salmon Salad

This salad is filled with tons of "power foods" - foods that contain rich nutrients, lower calories and have tons of health benefits.  Make this dressing ahead of time and the salad comes together incredibly quickly! 

Ingredients

• 6 oz. fresh spinach
• 4 each, 1/2 oz. slices goat cheese
• 12 each blanched green beans
• 2 (6 oz.) seared wild caught sockeye salmon
• 1 ripe tomato, sliced
• 1/2 cup blueberries
• 2 cups broccoli, chopped
• 2 tsp dried dill
• 1 tbsp garlic powder
• Sea Salt and fresh ground pepper, to taste
• 2 tbsp olive oil

Directions

1.  Blanch green beans.
2.  Slice vegetables and goat cheese.
3.  Layer spinach, blueberries, and vegetables in 2 bowls.  Top with goat cheese.
4.  Season salmon with dill, garlic powder, salt and pepper.  Heat a large skillet over medium heat. Add olive oil.  When olive oil begins to steam, add salmon.  Sear until golden on both sides, about 2 minutes on each side.

Citrus Herb Vinaigrette

Ingredients

2/3 cup olive oil

1/4 cup sugar

3 tablespoons water

2 tablespoons white wine vinegar

4 teaspoons garlic, minced

1 tablespoon Grey Poupon Mustard

2 teaspoons lime juice

2 teaspoons lemon juice

2 teaspoons parsley

1/2 teaspoon dried basil

1/4 teaspoon dried oregano

Directions

1.  Whisk all ingredients in a glass bowl and then microwave for 1 minute
2.  Whisk again for 1 minute
3.  Cover and chill for at least one hour or overnight

Seared Scallops with Parmesan Quinoa

This is one of my favorite meals!  While the quinoa is cooking, you can prepare the scallops.

Parmesan Zucchini Quinoa

 

Ingredients:

• 3 cloves garlic, minced
• 1 tbsp olive oil
• 1 cup quinoa, uncooked and rinsed
• 2 cups water
• 1 chicken bullion cube
• 1 tsp sea salt
• 3/4 cup shredded cheese (cheddar or gouda are good choices!)
• ¼ cup parmesan
• 1 tbsp butter
• ½ cup grated zucchini

 Directions:

Sauté garlic in olive oil in a medium saucepan until fragrant, about 2 minutes.   Add the quinoa, water, salt and bullion.  Bring to a boil and stir.  Cover and reduce heat to simmer for about 15 minutes, or until the water is absorbed.

Remove the pan from heat and stir in the butter and cheeses.  Stir until melted.  Gently stir in zucchini and serve warm.

Garlic Lemon Chicken

Although this dish takes an hour in the oven, it comes together very quickly and doesn't require much clean up!

Ingredients

·                      

• 4 chicken breasts
• 2 lemons
• 1 onion
• 8 cloves garlic, minced
• 1  tsp sea salt
• 1/2  tsp black pepper
• 1 tbsp lemon pepper seasoning
• 3/4 lb trimmed green beans
• 8 small red potatoes, quartered
• 4  tablespoons  olive oil
• Garlic Powder
• 1/2 cup grated parmesan cheese

Click Here to learn about the 25 health benefits of lemons!

Directions

Preheat oven to 450°F. Spray a glass casserole dish with olive oil or non-stick cooking spray.  Juice 1 lemon in a large bowl. Add olive oil, minced garlic, lemon pepper seasoning, salt, and pepper.  Set aside.  Slice the lemons and arrange them in a single layer in the bottom of the prepared dish.

Add the green beans to the bowl with the lemon juice and toss to coat. Remove the beans from the bowl and arrange them on top of the lemon slices, leaving the lemon juice mixture in the bowl.  Sprinkle with garlic powder.

Add the potatoes and onions to bowl with the lemon juice mixture and toss to coat.  Arrange on top of the green beans and sprinkle with garlic powder.

Place the chicken in the same bowl with the lemon juice mixture and coat thoroughly. Place the chicken on top of the potatoes. Pour any of the remaining lemon juice mixture over the chicken.

Roast for 50 minutes. Remove the chicken and keep warm.  Continue to cook the beans and potatoes for another 10 minutes or until the potatoes are tender. Remove from oven and replace the chicken.  Top with grated parmesan and serve warm.

Greek Chicken Alfredo

Ingredients:

• 4 oz. whole wheat pasta
• 4 chicken breasts, cubed
• 1 bunch broccoli
• 2 tbsp olive oil
• 4-5 cloves garlic, minced
• 2 tbsp flour
• 1 cup low sodium chicken broth
• 7oz plain greek yogurt
• 1/4 cup milk
• 3/4 cup parmesan cheese

Directions:

1. Cook pasta until al dente.  Set aside and keep warm.

2.  Steam broccoli.  Add to pasta dish and keep warm.

3.  Heat 1 tbsp olive oil in a pan over medium heat.  Add chicken and heat until cooked through.  Add to pasta dish and keep warm.

4.  Add 1 tbsp to pan.  Cook garlic until fragrant, about 2 minutes.  Whisk in flour and cook two minutes more.

5.  Whisk in chicken broth, greek yogurt, and milk. Bring to a boil.  Reduce heat and simmer until thickened. Stir in parmesan cheese.

6.  Pour alfredo sauce on top of pasta, chicken, and broccoli.  Toss to coat.  Serve immediately.

Crustless Italian Quiche

This quiche reminds me of the flavors of pizza.  You can whip it together in no time and make it ahead so all you have to do during the week is warm it up!

Ingredients:

• 16 oz.  low fat cottage cheese
• 2 cups fresh spinach, chopped (or substitute 10 oz. frozen chopped spinach, thawed & drained)
• 1 cup part-skim mozzarella cheese
• 1/2 cup tomatoes, seeded and diced
• 1/2 cup bell peppers, diced
• 4 eggs, beaten
• 1/3 cup parmesan cheese
• 1 tbsp dried italian spices

Directions:

Heat oven to 350ºF.  Mix all ingredients in a bowl until blended.

Chicken Sausage Squashetti

Ingredients:

• 1 tbsp olive oil
• 12 oz. chicken sausage
• 1 tbsp unsalted butter
• 1 shallot, minced
• 4-5 cloves garlic, minced
• 1/4 cup chicken broth, vegetable broth, or water
• 3 small organic zucchini, julienned
• 3 small organic yellow zucchini, julienned
• 1/4 cup fresh basil, chopped
• 1 tomato, chopped and seeded
• 5 oz. goat cheese, crumbled

Directions:

1. Cook sausage in a large saute pan over medium heat. Remove from pan, set aside and cover to keep warm.

Italian Turkey Stuffed Peppers

Sweet bell peppers filled with tons of vegetables, lean turkey and spices. 

Ingredients

• 4 yellow bell peppers, halved and seeded
• 1 red bell pepper, diced
• 1 lb. lean ground turkey
• 2 tbsp. olive oil
• 1/2 yellow onion, diced
• 1 cup mushrooms, diced
• 1 zuccini, diced
• 1 cup fresh spinach, roughly chopped
• 1 can (14.5 oz.) italian diced tomatoes (drained)
• 2 tsp. italian seasoning
• 2 tsp. garlic powder
• 1/4 cup parmesan cheese
• 1/4 cup shredded mozzarella cheese

Directions

1. Preheat the oven to 350 degree F.
2. Slice the 4 yellow peppers in half and remove the seeds.  Dice all of the other vegetables.

•  
3. Roast the pepper halves by wrapping them in aluminum foil and bake in a baking dish for 15 minutes. Remove from heat and set aside.
4. In a skillet, brown the turkey and then set aside.
5. Heat the olive oil in the skillet, and then added the diced pepper, onion, mushroms, zuccini, and spinach.  Cook until tender.

6. Mix in the tomatoes, spices, parmesan, and the cooked turkey.
7. Fill the cooked pepper halves with the turkey and vegetable mixture. Sprinkle with mozzarella cheese.



8.  Return to oven and continue cooking 15 min.

Time Saving Tip:  To make these peppers in advance, complete through step 7.  After stuffing the peppers, cover them with foil and refrigerate until ready to bake.  When ready to cook, bake at 375 degrees F for 20-25 min.

Salmon with Pesto

Salmon is full of Omega-3 fatty acids, which help to keep our hearts healthy, and is full of other good vitamins and minterals.  It's also good for healthy, shiny hair! I try to get it on our menu regularly.  It cooks up so quickly and easily, and tastes like restaurant quality!

Ingredients

• 1 lb wild caught salmon fillets, patted dry with paper towel
• 1/4 cup sliced almonds
• Olive Oil
• Small pat of butter

      For the Pesto

• 1/2 cup cilantro
• 3 tbsp chicken broth
• 2 tbsp sliced almonds
• 2 tbsp parmesan cheese
• 2 cloves roasted garlic*
• 1 tsp garlic powder
• 1 tsp italian seasoning
• 1 tsp dried parsley

     *If you don't have roasted garlic on hand, just leave it out

Directions

1.  In a food processor, process all the ingredients for the pesto until slightly chunky (about 20 seconds or so) 

2.  Heat a skillet over medium-high heat. After it's heated, add olive oil and butter, and melt to coat the bottom.
3.  Sprinkle the salmon with salt and pepper, if desired. (make sure to use good quality sea salt)
4.  When the oil is hot (you should be able to see a small amount of steam) add the fish to the skillet.  Let cook 2-3 minutes WITHOUT TOUCHING IT.
5.  Flip the salmon over, and cook another 3-4 minutes, or until the fish is cooked to your desired doneness
6.  Remove from pan, and top with the pesto.




Note: If you're not a fan of cilantro, substitute basil.  You can also bake the salmon (with the pesto on top) for 10-12 minutes @ 400 degrees F.