Tuesday, August 10, 2010

Blackened salmon sandwich


Blackened salmon is great in a sandwich with a spread of mashed avocado and low-fat mayonnaise plus peppery arugula leaves, cool tomato slices and zesty red onion. We grill our Cajun-style salmon so there is no need for any added cooking oil. Catfish makes an excellent stand-in for the salmon but you'll want to use a grill basket if you have one to keep the fish from breaking apart.

4 servings
Active Time: 25 minutes
Total Time: 25 minutes
 
 Ingredients
  • 1 pound wild salmon fillet, (see Ingredient Note), skinned (see Tip) and cut into 4 portions
  • 2 teaspoons blackening or Cajun seasoning
  • 1 small avocado, pitted
  • 2 tablespoons low-fat mayonnaise
  • 4 crusty whole-wheat rolls, split and toasted
  • 1 cup arugula
  • 2 plum tomatoes, thinly sliced
  • 1/2 cup thinly sliced red onion

Preparation

  1. Oil grill rack (see Tip); preheat grill to high.
  2. Rub salmon on both sides with blackening (or Cajun) seasoning. Grill until cooked through, 3 to 4 minutes per side.
  3. Mash avocado and mayonnaise in a small bowl.
  4. To assemble sandwiches, spread some of the avocado mixture on each roll and top with salmon, arugula, tomato and onion.

Nutrition

Per serving: 414 calories; 14 g fat (2 g sat, 6 g mono); 65 mg cholesterol; 43 g carbohydrates; 33 g protein; 6 g fiber; 775 mg sodium; 756 mg potassium.
2 1/2 Carbohydrate Serving
Exchanges: 2 starch, 1 1/2 vegetable, 4 lean meat, 1 fat (mono)

Monday, July 19, 2010

Don't be intimidated by this fancy-looking breaded-salmon pinwheel, it's quite easy to do. This technique works best when you use "center-cut" salmon fillet. If you don't have a center-cut fillet or want to simplify the preparation, leave the fillet whole, spread the mayonnaise over it, top with the breadcrumb mixture and bake. To cut down on prep time, ask your fishmonger to skin the salmon for you. Serve with garlic-rosemary roasted potatoes and wilted spinach.




4 servings
Active Time: 15 minutes
Total Time: 30 minutes


Ingredients

1/2 cup coarse dry breadcrumbs, preferably whole-wheat (see Tip)

1 tablespoon extra-virgin olive oil

1 tablespoon whole-grain mustard

1 tablespoon chopped shallot

1 tablespoon lemon juice

1 teaspoon chopped rinsed capers

1 teaspoon chopped fresh thyme, or 1/2 teaspoon dried

1 1/4 pounds center-cut salmon fillet, skinned and cut lengthwise into 4 strips

4 teaspoons yogurt cheese (or low fat mayo)



Preparation

Preheat oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.

Mix breadcrumbs, oil, mustard, shallot, lemon juice, capers and thyme in a small bowl until combined.

Working with one at a time, spread 1 teaspoon mayonnaise on a salmon strip. Spread about 3 tablespoons of the breadcrumb mixture over the mayonnaise. Starting at one end, roll the salmon up tightly, tucking in any loose filling as you go. Insert a toothpick though the end to keep the pinwheel from unrolling. Place in the prepared dish. Repeat with the remaining salmon strips.

Bake the pinwheels until just cooked through, 15 to 20 minutes. Remove the toothpicks before serving.

Tips & Notes

Ingredient note: We like Ian's brand of coarse dry whole-wheat breadcrumbs, labeled "Panko breadcrumbs." Find them in the natural-foods section of large supermarkets. Or, make your own breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. Spread the breadcrumbs on a baking sheet and bake at 250°F until dry and crispy, about 15 minutes. One slice of bread makes about 1/3 cup dry whole-wheat breadcrumbs.

Nutrition

Per serving: 342 calories; 20 g fat (4 g sat, 8 g mono); 84 mg cholesterol; 9 g carbohydrates; 30 g protein; 1 g fiber; 221 mg sodium; 528 mg potassium.



1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 4 lean meat, 1 fat

Wednesday, July 14, 2010

Tex-Mex Layered Dip


Plenty of black beans, salsa and chopped fresh vegetables mean a healthy amount of dietary fiber in this Tex-Mex layered dip. We use reduced-fat sour cream along with full-fat (and full-flavored) cheese to make the dip lighter without compromising great taste. Be sure to have lots of baked tortilla chips on hand when you serve it. 
 




12 servings, about 1/2 cup each
Active Time: 20 minutes
Total Time: 20 minutes
 
 
 
 
Ingredients
  • 1 16-ounce can nonfat refried beans, preferably "spicy"
  • 1 15-ounce can black beans, rinsed
  • 4 scallions, sliced
  • 1/2 cup prepared salsa
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • 1/4 cup pickled jalapeño slices, chopped
  • 1 cup shredded Monterey Jack, or Cheddar cheese
  • 1/2 cup reduced-fat sour cream
  • 1 1/2 cups chopped romaine lettuce
  • 1 medium tomato, chopped
  • 1 medium avocado, chopped
  • 1/4 cup canned sliced black olives, (optional)
 

Preparation

  1. Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.
  2. Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
  3. Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).

Tips & Notes

  • Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 1 day. To serve, continue with Steps 2 & 3.

Nutrition

Per serving: 146 calories; 7 g fat (3 g sat, 3 g mono); 12 mg cholesterol; 15 g carbohydrates; 7 g protein; 5 g fiber; 288 mg sodium; 164 mg potassium.
1/2 Carbohydrate Serving
Exchanges: 1 starch, 1 very lean meat, 1 fat

Tuesday, July 13, 2010

Mac n Cheese


Not only is this ultra-creamy version of mac-and-cheese nearly as fast as the boxed variety, but your family will be able to pronounce every ingredient. If they aren't broccoli fans, substitute a frozen vegetable of your choice. 
 



4 servings, 1 1/4 cups each
Active Time: 20 minutes
Total Time: 25 minutes
 
 
 
 
 
Ingredients
  • 8 ounces whole-wheat elbow noodles, (2 cups)
  • 1 10-ounce package frozen chopped broccoli
  • 1 3/4 cups low-fat milk, divided
  • 3 tablespoons flour
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground white pepper
  • 3/4 cup shredded extra-sharp Cheddar cheese
  • 1/4 cup shredded Parmesan cheese
  • 1 teaspoon Dijon mustard

Preparation

  1. Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add frozen broccoli and continue cooking, stirring occasionally, until the pasta and broccoli are just tender, 4 to 5 minutes more.
  2. Meanwhile, heat 1 1/2 cups milk in another large pot over medium-high heat until just simmering. Whisk the remaining 1/4 cup milk, flour, garlic powder, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes. Remove from the heat and whisk in Cheddar, Parmesan and mustard until the cheese is melted.
  3. Drain the pasta and broccoli and add to the cheese sauce. Return to the heat and cook, stirring, over medium-low heat, until heated through, about 1 minute.

Nutrition

Per serving: 412 calories; 13 g fat (7 g sat, 1 g mono); 37 mg cholesterol; 56 g carbohydrates; 22 g protein; 7 g fiber; 640 mg sodium; 236 mg potassium.
3 Carbohydrate Serving
Exchanges: 3 starch, 1 vegetable, 1/2 reduced-fat milk, 1 high-fat meat 

Friday, July 9, 2010

Grilled Pizza


The secret to a grilled pizza is having all your ingredients ready to go before you head out to the grill. Make it a meal: Toss the extra black beans, diced tomato and some avocado with prewashed salad greens and a tangy vinaigrette and dinner is on the table in no time.




6 servings
Active Time: 30 minutes
Total Time: 30 minutes
 
 
 
 
 
 Ingredients
  • 1 plum tomato, diced
  • 1 cup canned black beans, rinsed
  • 1 cup fresh corn kernels, (about 2 ears)
  • 2 tablespoons cornmeal
  • 1 pound prepared whole-wheat pizza dough
  • 1/3 cup barbecue sauce
  • 1 cup shredded mozzarella, preferably smoked mozzarella

Preparation

  1. Preheat grill to medium.
  2. Combine tomato, beans and corn in a medium bowl. Sprinkle cornmeal onto a large baking sheet. Stretch the dough into about a 12-inch circle and lay it on top of the cornmeal, coating the entire underside of the dough.
  3. Transfer the crust from the baking sheet to the grill. Close the lid and cook until the crust is puffed and lightly browned on the bottom, 4 to 5 minutes.
  4. Using a large spatula, flip the crust. Spread barbecue sauce on it and quickly sprinkle with the tomato mixture and cheese. Close the lid; grill until the cheese is melted and the bottom of the crust is browned, 4 to 5 minutes.

Nutrition

Per serving: 316 calories; 6 g fat (3 g sat, 0 g mono); 13 mg cholesterol; 48 g carbohydrates; 14 g protein; 4 g fiber; 530 mg sodium; 94 mg potassium.
3 Carbohydrate Serving
Exchanges: 3 starch, 3 medium-fat meat

Tuesday, July 6, 2010

Vegan Pumpkin Pancakes


vegan-pumpkin-pancakes.jpg
People often ask me why I make so many vegan recipes. There are actually tons of reasons, one being that I have several vegan friends, so I frequently cook for them.

This recipe is being submitted for a special friend who happens to take a Gluten and Dairy free lifestyle. Jenn this one is for you!! Hope you can have all the ingredients ???

But the second reason is that so many kids today have allergies to a variety of foods, many specifically to dairy and eggs. Since vegans don’t eat any animal products or foods made by animals such as honey, these dishes are good for some kids with specific allergies. (LIKE MINE)

I made these pancakes for a bunch of friends who aren’t vegan and they didn’t know that they were dairy and egg free until they had cleaned their plates . Light as feathers, but with tons of depth of flavor and added texture from the spelt or buckwheat, these pancakes are a real treat. I actually served them for dessert later that night and the kids had a blast eating them with their hands and dipping them in syrup. See, pancakes really can be enjoyed morning, noon and night!

Vegan Pumpkin Pancakes (Makes 18 Pancakes)

1 Cup Gluten Free Flour
1/2 Cup Buckwheat or Spelt Flour (I tested both versions and they were equally delicious)
      - Jenn was unsure if you were able to have this?
2 Tsp Baking Powder
1 Tsp Baking Soda
1/2 Tsp Cinnamon
1/2 Tsp Salt
1 1/4 Cup Rice Milk (you could also use soy or almond milk)
1 Tbsp Maple Syrup, plus extra for serving with pancakes
1 Tbsp Vegetable Oil, plus extra for greasing the pan
1/2 Cup Pumpkin Puree, canned


1. Mix the dry ingredients in a bowl.
2. Mix the wet ingredients in a separate bowl.
3. Add the wet ingredients to the dry ingredients and whisk to combine (don’t over mix, some lumps are fine).
4. Heat a griddle or large saute pan over medium heat and lightly
grease with oil.
5. Ladle as many pancakes as possible (about 2 tbsp of batter for each one) on the griddle and cook 2 minutes or until bubbles start forming on the surface and the bottom is golden brown.
6. Flip the pancakes and cook another 2 minutes.
7. Repeat the process until you run out of batter (you can hold the finished pancakes in a 250 degree oven while you finish making the pancakes).
7. Serve with maple syrup and enjoy.

Twisted Gnocchi


For this recipe, convenient store-bought potato gnocchi are tossed with delicate ribbons of zucchini, shallots and cherry tomatoes that have all been sautéed in nutty browned butter.


4 servings, 1 1/2 cups each
Active Time: 20 minutes
Total Time: 20 minutes




Ingredients

1 pound fresh or frozen gnocchi

2 tablespoons butter

2 medium shallots, chopped

1 pound zucchini, (about 3 small), very thinly sliced lengthwise (see Tip)

1 pint cherry tomatoes, halved

1/2 teaspoon salt

1/4 teaspoon grated nutmeg

Freshly ground pepper, to taste

1/2 cup grated Parmesan cheese

1/2 cup chopped fresh parsley





Preparation

Bring a large saucepan of water to a boil. Cook gnocchi until they float, 3 to 5 minutes or according to package directions. Drain.

Meanwhile, melt butter in a large skillet over medium-high heat. Cook until the butter is beginning to brown, about 2 minutes. Add shallots and zucchini and cook, stirring often, until softened, 2 to 3 minutes. Add tomatoes, salt, nutmeg and pepper and continue cooking, stirring often, until the tomatoes are just starting to break down, 1 to 2 minutes. Stir in Parmesan and parsley. Add the gnocchi and toss to coat. Serve immediately.

Nutrition

Per serving: 424 calories; 10 g fat (6 g sat, 0 g mono); 25 mg cholesterol; 66 g carbohydrates; 17 g protein; 5 g fiber; 753 mg sodium; 539 mg potassium.



4 1/2 Carbohydrate Serving



Exchanges: 2 1/2 starch, 2 vegetable, 1 medium-fat meat, 1 fat