Teriyaki Salmon with Apple Cider Slaw

The weather may not show it, but summer is coming. Lean protein and veggies reign supreme this time of year. This dish hits my priorities of quick, easy, healthy and flavorful - with bonus points for nice presentation. The tart and crisp Apple Cider Slaw complements the tangy and sweet teriyaki. Cook up this meal for guests and they will surely be impressed (and they don't need to know it only took you 30 minutes). 

Ingredients:
1 lb Alaskan Sockeye Salmon
1/4 cup Soy Yay Veri Veri Teriyaki Sauce
2 tbsp minced fresh ginger root(1-2 inches)
5 cloves garlic

Apple Cider Slaw:
2 cups sliced red cabbage
1 cup broccoli carrot slaw
2 bunches green onion (9 stalks)
1/2 green apple

Dressing:
3 stalks green onion
1 tbsp olive oil
4 tbsp apple cider vinegar
1 tsp salt
1 tsp pepper

Preheat oven to 425 degrees.

Fresh ginger root - break off about a 1-2 inch piece for the marinade.

Chop fresh garlic and ginger root for marinade.

Marinate salmon with chopped garlic, ginger and teriyaki for 1 hour [see next step for what to do while the salmon marinates]. After one hour (or whatever you honestly have time for) place dish in preheated oven for 8-10 minutes until cooked through and opaque in the middle. You may need to cut into the filet to make sure it's cooked through properly (I still have trouble knowing the exact correct time for salmon since I don't make it very often, practice makes perfect!).

While the salmon is marinating, get started on the Apple Cider Slaw. Make the dressing first so it has time for the flavors to mix and meld and all that good stuff.

Dressing:
3 stalks green onion
1 tbsp olive oil
4 tbsp apple cider vinegar
1 tsp salt
1 tsp pepper

Directions:
- chop the green onion, using only the white and light green part of the stalks
- mix olive oil, cider vinegar, salt and pepper
- crush the chopped onion with a spoon against the mixing bowl to release the juices and flavor
- mix and let sit until you are ready to prep and serve

Apple Cider Slaw:
2 cups sliced red cabbage
1 cup broccoli carrot slaw
2 bunches green onion (9 stalks, this is in addition to the green onion in the dressing 
1/2 green apple

Thinly slice the green apple.

Mix all ingredients and dressing in a serving bowl.  Serve with the salmon and give yourself a high-five for a job well done!

Turkey Quinoa Stuffed Peppers

As you've noticed - I love to eat. This love affairs tends to catch up with you...especially after a holiday binge. I'm trying to reverse some of the damage I've done recently - and diet is a four letter word to me.  I love to go out to restaurants and cook, how can I diet?! The only way I know how to make a lasting change is to create meals that are fun to cook and eat, while still being healthy.  I hope to post recipes that are good enough to pass as "normal" (no-diet) meals. Each dish will (hopefully) be filling, fresh, high-protein and low calorie. I'm also trying to cut out cheese (the horror), but you can always add it in to the recipes you see. Everything is always better with cheese.

I love these stuffed peppers because they are truly filling and only 265 calories (what?!).  Packed with veggies and protein, this dish is a great substitute if you're craving a hearty dish like lasagna.

Ingredients:
Makes 4 servings
- 1/2 lb ground turkey
- 1/2 cup cooked quinoa
- 4 bell peppers
- 1 yellow squash
- 1/2 yellow onion
- 6 cloves garlic
- 2 tbsp fresh chopped parsley 
- 2 cans crushed tomato
- 1/2 tsp crushed red pepper
- 1/4 tsp Italian seasoning
- 1 tbsp coconut oil (or olive oil)
- fresh ground pepper (to taste)
optional - cheese (mozzarella, Parmesan). 

Preheat oven 400 degrees. While oven is preheating, cook quinoa according to package directions.

Chop onion and garlic. Heat sauce pan on medium heat and add oil. Add chili flakes and Italian seasoning.

Add ground turkey to the pan and sprinkle some pepper. Stir and let cook while you prep the other ingredients.

Slice bell peppers and remove seeds (you will put the turkey and quinoa mixture in these later)

Chop squash and parsley, add to cooked quinoa.

Combine cooked turkey mixture with the quinoa. Add 1/2 cup of tomato sauce and mix together until evenly coated.  Fill the baking dish with 1/2 cup tomato sauce and 1 cup water (may need more if you are using a larger dish).  This liquid is important to help the peppers cook and not dry out in the oven.

Place peppers in the dish and fill with turkey quinoa mixture.

Top stuffed peppers with 1/2 cup tomato sauce. Cover with foil and cook for 45 minutes. If you decide to add cheese on top, remove foil and cook for another 10 minutes until cheese browns.

Mmmmm peppers are ready.

Top with chopped parsley and enjoy.

See - packed full of goodness!

Calories - 265
Fat - 9.5 g
Fiber - 5.3 g
Carbs - 29.6 g
Sodium - 247g
Protein - 15.2 g

Roasted Veggies and Quinoa

It’s cold out and I’m extra hungry. It’s hard to resist comfort food (and the calories that come with it) around this time of year. For nights when a salad just won’t cut it, I like to make a hearty veggie dish that fills me up with nutrients instead of guilt.

Superfoods that are high in nutrients and antioxidants like sweet potatoes, quinoa, garlic, onion, red pepper, zucchini and squash comprise this dish that can serve as either a main course or a side. Both calorie friendly and budget friendly - cook this up for dinner and use leftovers for lunch/dinner the next day.

Ingredients:
1 sweet potato
1 red pepper
1 yellow squash
1 zucchini
6 leaves fresh basil
½ cup quinoa
6 cloves garlic
½ red onion
½ cup extra virgin olive oil
¼ cup balsamic vinegar
Salt and pepper to taste

Directions:
Preheat oven to 425 degrees. Cook ½ cup dry quinoa according to package directions. Slice potatoes and veggies - rustic style in thicker chunks. Make sure the potato is sliced thinner than the veggies since those will take longer to cook. Finely chop the garlic. Mix together in a large bowl with olive oil and balsamic vinegar until evenly coated.

Place mixture in a baking pan and cook for 15-20 minutes. While the dish is cooking, chop the fresh basil and grate the parmesan cheese. If you want to grill chicken or Italian sausage, etc., do so during this time.

Remove dish from the oven and top with basil and cheese; serve warm.

Gotta love all of the color in this meal

Chop and mix until veggies are evenly coated with oil and vingear

Spread mixture in a baking dish - stir halfway through cooking

 

 

 

 

 

 

 

 

 

 

 

 

Serve veggies warm and top with grated parm and fresh basil - can be in addition to a protein like grilled chicken or Italian sausage for heartier meal

Did you say STEAK?

In a loving gesture, my sister sent me an article from Dr. Oz about how to be healthier/live longer/blahblahblah and one of the pointers was to limit your red meat intake.  No thanks.  I’ll consume my red meat and my wine at whatever quantity I see fit and will be quite happy.  I love my meat [insert inappropriate comment here] and one of my favorite cuts to make is flank steak.  I like it because it is lean and I think it’s easy to make (it’s also easy to completely overcook and ruin it).  Below are a couple of easy recipes – both have a Latin flare (I’m obsessed I know).  If you haven’t made Mexican grilled corn before, you are really missing out.  Prime corn season ended so put it on your bucket list for next year.

 

Flank Steak:

I go to the butcher or Mariano’s and usually ask them how much I should buy, as if they magically know how hungry I am.  Prepping the steak can be as easy as seasoning with oil, salt and pepper – or you can add fresh chopped garlic, a marinade, whatever you are in the mood for!  You can use a grill pan on the stove, or an actual grill (preferred).  The key is DON’T OVERCOOK IT.  You almost want to sear each side for a medium/medium rare finish.  You can let the steak sit after you remove from the heat and the meat will continue to cook inside and the juices will seal in.  It can take as little as 3 minutes on each side depending on how thick the cut is.

Flank steak with poblano corn sauce

Poblano Corn Sauce:

(Serves 2-4)

2 poblano peppers

1 cup corn (cooked fresh or frozen)

1 clove garlic

Cayenne pepper (optional)

I bought frozen ears of corn for this one; it’s a nice back-up if you can’t find fresh corn. On a grill pan (or grill) sear the corn and the poblano until they blister. Then peel and core the poblano, and finely dice. Cut of the corn kernels. Chop the garlic.

Transfer half of the poblano and corn, and the garlic to a food processor. Add 2 tablespoons of the olive oil and 2 tablespoons of water and puree to a chunky sauce. Season with salt and pepper. In a small bowl, toss the remaining poblano and corn kernels with the remaining 2 tablespoons of oil and season with salt and pepper (optional cayenne).

In a small bowl, toss the remaining poblano and corn kernels with the remaining 2 tablespoons of oil and season with salt and pepper (optional cayenne). 

Spoon the sauce onto plates and top with the steak. Spoon the salsa on the meat and serve right away.

Sizzilin' the poblano and corn on the grill pan

Mexican Grilled Corn:
2 ears of corn
1/2 stick softened butter 
2-3 tbsp diced chipotle peppers in adobo sauce (canned)
Salt and fresh lime (to taste)

You can find more complex and authentic recipes online; I made this when I didn’t feel like going out to buy a bunch of ingredients.  I never realized how awesome grilling the corn on an actual grill was until I made this.  Now I’m hooked!

Soak corn with husks in cold water for 20-30 minutes. Remove silk from husks. While soaking, mix softened butter, chili peppers, salt and lime in a bowl. Then rub the butter mixture on the corn (husks peeled back).  Wrap the husks back around the corn and place on the grill.  Turn the corn occasionally; you will see some burnt black spots, cook 8-12 minutes.  

Place the corn on a serving platter and once again peel back the husks and add more of the butter mixture (it’s a Paula Dean kind of night).  Finish with a little more lime if you would like.

Peel back the husk and spread butter mixture before grilling. Cover up corn with husk after application.

With husks on, grill corn until they brown (you will see burnt spots, that's okay) about 8-12 minutes.

Once grilled, add more butter and serve

Chimichurri Sauce:

I looooove this sauce.  I’ve looked at so many recipes and they all vary a bit. Below is my preferred mix, but you can also revise to suite your tastes.  You can use this as a marinade for the flank steak as well as a sauce.  This recipe makes about 1 cup – and a little goes a long way.

(Serves 2 - 4) 

1 cup fresh Italian parsley (flat leaf)

1/4 cup fresh cilantro

1/2 cup olive oil

1/3 cup red wine vinegar

3 garlic cloves

3/4 teaspoon cayenne or crushed red pepper

1/2 teaspoon oregano (or Italian mix)

1/2 teaspoon salt

Combine everything in a food processor and you are done!

Flank steak with Chimichurri sauce and Mexican corn