Tag Archives: eating well

Southwestern Salmon Cobb Salad

8 Jul

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Do excuse my brief hiatus again.  Cooking a lot had fallen on my list of priorities having been really sick recently.  Also, my car was hit on my street and ultimately ruled a total loss.  Thus, I’ve been in settling out mode with insurance and researching mode with replacing my car.  All has worked out in the end- no one hurt and I ended up with a settlement amount that was more than the worth of my car due to the very low mileage and excellent condition (pre-accident of course) of my car.  While I’m sad to say goodbye to my little Scion TC, I am happy to welcome an Acura TSX into my world. 

So it is time to get back to some good eating!  I had never had salmon atop a salad until this recipe as it kinda seemed gross to me for some reason.  I like salmon with a salad on the side so I’m not sure what my issue was.  In any case, I’m a changed lady.  This Eating Well recipe is great and the flavors are unique as salads go in my opinion.  What else do I love about it? It is filling yet nutritious (4 servings; each @ 385 calories; 22 g fat ( 8 g sat , 9 g mono ); 13 g carbohydrates; 0 g added sugars; 37 g protein; 7 g fiber; 696 mg sodium; 1476 mg potassium). It also did not take 2 hours to prep rather just a half hour tops.  The recipe notes to skin the salmon, but I just cooked on the Foreman where the salmon meat and skin separate pretty effortlessly.  The recipe link does offer tips re: skinning the fish and oiling the grill if you go that direction.  I like to share the ways I find easiest with you all of course.  Give it a go! 

Ingredients:

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  • 1 1/4 pounds wild Alaskan salmon, skinned (see Tips)
  • 1 tablespoon adobo sauce from canned chipotles, plus 1 tablespoon minced chipotle in adobo, divided 
  • 1/2 teaspoon salt, divided
  • 1/2 cup reduced-fat sour cream (or plain greek yogurt which is what I chose to use)
  • 2 tablespoons white-wine vinegar
  • 2 tablespoons water
  • 10 cups mixed salad greens (romaine is just fine too!)
  • 1 avocado, diced
  • 2 cups cherry tomatoes, halved
  • 1/2 cup crumbled blue cheese

Directions:

  1. Preheat grill to medium-high (or George Foreman to around 350 degrees).
  2. Cut salmon into 4 equal portions (I portioned after cooking). Brush with adobo sauce and sprinkle with 1/4 teaspoon salt.
  3. Oil the grill rack.  Grill the salmon, turning once, until opaque, about 3 minutes per side (no need to turn on Foreman).IMG_20130629_203157_770                                                                                                            
  4. Combine sour cream (or greek yogurt), vinegar, water, minced chipotle and the remaining 1/4 teaspoon salt in a small bowl. Toss greens in a large bowl with 1/2 cup of the dressing.
  5. Divide the greens and salmon among 4 plates. Top with avocado, tomatoes and blue cheese. Drizzle with the remaining dressing.
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Herb-Crusted Chicken with Fresh Strawberry Relish

27 May

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Happy Memorial Day! Did you miss me? I’m sorry I’ve been neglectful in providing you yummy recipes and insights into new fitness experiences. I’m going to play the excuses games for a moment. My latest graduate certificate course was a total time suck. I learned a lot and delivered a 55 page marketing plan, but I also had effectively no life outside of work, that course and the work associated with it, and training/fundraising for the Nike Half Marathon DC through Team In Training. Then came our week long cruise vacation and super busy times with a social media research project I’m leading for work. Good excuses? You be the judge. Either way, time to get back on track!

That time of year has happened where strawberries are red, sweet, and juicy not merely colorful and deceivingly well…horrible tasting. Here is a way to use your berries at dinner time while adding some color and sweetness to your chicken dish. If you are not a huge lime fan, I urge you to cut the amount of the lime zest. Also, this Eating Well recipe calls for the use of chicken thighs, but I prefer chicken breasts. I hope you’ll enjoy this summery meal!  It makes 4 servings and is low-calorie (173/serving), low-fat (9 g fat/ 2 saturated/serving), and low-carb (8 g/serving). What’s not to love?

Ingredients:

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  • 2 lbs boneless, skinless chicken breasts
  • 1 TBSP extra-virgin olive oil
  • 3 TBSP chopped fresh oregano
  • 2.5 TBSP chopped fresh chives, divided
  • 1/2 tsp salt plus a pinch, divided
  • 1/4 tsp freshly ground pepper plus a pinch, divided
  • 2 cups strawberries, hulled and chopped
  • 2 tsp freshly grated lime zest
  • 1 tsp sugar, or to taste
  • 1 tsp balsamic vinegar, or more to taste

Directions:

  1. Preheat oven to 375 degrees.
  2. Combine chicken in a bowl with oil, oregano, 1 TBSP of the chives, 1/2 tsp salt, and 1/4 tsp of pepper.  Place in a small or medium roasting pan.
  3. Roast the chicken until an instant-read thermometer inserted into thickest part of chicken registers 165 degrees, 35-45 minutes, depending on the size of chicken breasts.
  4. In the meantime, combine strawberries, lime zest, sugar, vinegar, the remaining 1.5 TBSP of chives and remaining pinch of salt and pepper in a bow.  Let stand at room temp until the chicken has fully cooked.                           IMG_20130430_185843_072
  5. Prior to serving, give the strawberry relish a taste and adjust sugar, vinegar, and/or salt to your liking.  Serve the relish atop the chicken.

Healthy Basil Pesto

14 Dec

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I am so proud of myself for using ALL of a package of fresh herbs this week.  Between a BBQ Chicken Chopped Salad (recipe to come), Lentil Soup (recipe to come), and this Pesto, that packaging once abundant with basil happily made its way to the recycle without a trip to trash to dump any not-so-fresh herb first.  I LOVE LOVE LOVE pesto, but sadly I don’t eat it too much because I envision a whole bottle of OO in it and think about OO being healthy…in moderation.  After the salad and the soup, it hit me that I should find a healthy version and make my own to have on a sandwich with chicken breast deli meat we had for the week.  I found a jackpot of a recipe on the Eating Well website.  The texture ended up being what I’d deem best for sandwiches or other spreads.  It was a bit thick/ chunky for a pasta in my opinion, but for a sandwich or pizza you’d be good to go!  I believe many basil pestos are made with pine nuts which are pretty pricey and can be challenging to find sometimes.  This recipes calls for toasted walnuts which are packed with omega-3.  So before you reach for mayo, mustard, or even avocado, think about whipping up some of this pesto for your next turkey or chicken breast sandwich.  The best part? How delicious it is for just 83 calories/8 g fat ( 1 g saturated) per 2 TBSP servings!

Ingredients:

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Yields 1 cup

  • 2 cups packed fresh basil leaves,  (2-3 bunches)
  • 1/4 cup walnut pieces, toasted*
  • 1/4 cup grated Parmigiano-Reggiano cheese ( I used Parmesan Romano- just as well)
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons water
  • 1 large clove garlic, quartered
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper

Directions:

1) Place basil, walnuts, Parmigiano-Reggiano, oil, water, garlic, salt and pepper in a food processor; pulse a few times, then process until fairly smooth, or to the desired consistency, scraping down the sides occasionally.

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Before

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and After

*To toast walnuts: Spread on a baking sheet and bake at 350 degrees F, stirring occasionally, until fragrant and lightly browned, 7 to 9 minutes.

Red Pepper and Goat Cheese Frittata

13 Aug

I’ve always known eggs are a top notch breakfast choice for that perfect combo of good fat and protein.  My trouble is that I don’t LOVE eggs.  I can learn to though assuming I can make them interesting.  I don’t mind the occasional hard boiled egg accompanying the rest of my breakfast or a banging omelet.  I’m really trying though.  Last week, I had 2 hard boiled eggs and a broccoli and reduced-fat cheddar frittata.  That is huge for me!  Quick lesson for those who don’t know exactly what frittatas are.   Frittatas are simply baked omelets.  You cook the eggs long enough for the bottom to settle/ come to a golden brown and then skip the flip.  Instead, you stick the pan right in the oven and broil for about 3 minutes more.  My inspiration for the Red Pepper and Goat Cheese Frittata  actually came from something a character in the Bourne Ultimatum ordered in a scene staged at breakfast.  Watching that movie (and the other two in the Bourne saga) prepared me the Bourne Legacy and gave me this delicious breakfast idea.  I halved this recipe since I was making for just two.

Ingredients:

  • 4 eggs
  • 1/2 tsp dry oregano
  • 1/4 tsp salt
  • 1/8 tsp black pepper
  • 1 TBSP olive oil
  • 1/2 cup red bell pepper, diced
  • 1/4 cup goat cheese, crumbled

Directions:

  1. Position rack in the upper most rack of the oven and preheat the broiler.
  2. In a medium bowl, whisk eggs, oregano, salt,  and pepper.
  3. Heat olive oil in a large, nonstick frying pan over a medium heat.  Add bell pepper once hot and saute for 1 minute.
  4. Add egg mixture over the red pepper ensuring your red pepper is evenly distributed for the final frittata product.
  5. Lift edges of frittata to allow uncooked egg to flow underneath.  In 2-3 minutes, egg should be a golden brown underneath.
  6. Dot goat cheese evenly and put your frittata (in the pan) into the oven for about 3 additional minutes.  You can leave the oven cracked open.

7. Remove from oven with a hot mitt and let stand for 3 final minutes before serving.