This is a great healthy dish on toasted focaccia or sliced French bread. I tried to adapt it to make it taste
like the great appetizer we had at Bridges restaurant -- we're getting there.
7/24/19 - tried with 1 Tbsp vinegar, one part of a shallot and less red onion - we'll see how it comes out. Removed seeds as i was cutting the tomatoes, and let them drain a little.
Ingredients:
2 cups assorted tomatoes (can use cherry, grape and teardrops, assorted colors, or other varieties)
1/2 small red onion, finely chopped
2 Tbsp olive oil, plus additional for brushing bread
3 Tbsp chopped fresh basil
1 1/2 Tbsp balsamic vinegar
1/2 (sliced horizontally) of a large loaf focaccia, brushed with olive oil
1 garlic clove, peeled, halved
Salt and pepper to taste
Sprinkling of parmigiano-reggiano (optional)
Directions:
Combine tomatoes, onion, olive oil, basil and vinegar in medium bowl; season with salt and pepper.
This can be made 2 hours ahead, and allowed to stand at room temperature, mixing occasionally, or
can be made the night before.
Preheat the broiler. Place the focaccia, cut side up, on baking sheet. Toast in broiler until top is golden brown, watching closely to avoid burning, just a few minutes. Immediately rub cut side of bread all over with halved garlic, then cut crosswise into slices. Alternatively, cut 'rounds' first, then brush with oil, broil, and top with bruschetta.
Top bread with tomato mixture and enjoy!
For a lower calorie variety, decrease the oil content and/or serve on cucumber slices.
This is a collection of some of my favorite recipes that prove that nutritious foods can be delicious! I love to experiment with and create new recipes. Here are some that are tried and true. Let me know what you think! If you have a better version, I'm game!
Sunday, June 24, 2012
Thursday, June 21, 2012
Maple Teriyaki Salmon
This is a great quick marinade that is good served warm when first prepared, but even better served cold the next day.
Ingredients:
1 tsp Asian sesame oil
1 Tbsp low sodium soy sauce
2 Tbsp maple syrup
1 1/2 tsp finely grated fresh ginger
1 clove garlic minced
1 1/3 pounds salmon
Directions:
1) Combine the marinade ingredients. Put the salmon in a shallow dish, pour the sauce over, turn to coat, cover and refrigerate for 30 minutes to 2 hours.
2) Bake at 375 for about 20 minutes. Check thickest part to be sure it is cooked thoroughly.
3) Put the remaining marinade in a small pot and boil for 1 minute until slightly thickened. Pour over the fish or serve as a dipping sauce.
Ingredients:
1 tsp Asian sesame oil
1 Tbsp low sodium soy sauce
2 Tbsp maple syrup
1 1/2 tsp finely grated fresh ginger
1 clove garlic minced
1 1/3 pounds salmon
Directions:
1) Combine the marinade ingredients. Put the salmon in a shallow dish, pour the sauce over, turn to coat, cover and refrigerate for 30 minutes to 2 hours.
2) Bake at 375 for about 20 minutes. Check thickest part to be sure it is cooked thoroughly.
3) Put the remaining marinade in a small pot and boil for 1 minute until slightly thickened. Pour over the fish or serve as a dipping sauce.
Tuesday, June 12, 2012
Parsnip Carrot Puree
Adapted from Canyon Ranch Nourish - indulgently healthy cuisine
This is a low calorie, high antioxidant side dish.
Ingredients:
3/4 pounds parsnips, peeled
3/4 pounds carrots, peeled
2 Tbsp unsalted butter
1 Tbsp chopped scallions
1 tsp sea salt
1 Tbsp evaporated cane juice
Directions:
1. Bring 2 quarts of water to boil in a large saucepan.
2. Chop the parsnips and carrots into 1 inch cubes. Place in the boiling water and cook until soft, about 10 minutes. Drain.
3. Place the veggies in a blender and addd the butter, scallions, salt and cane juice. Puree until smooth.
This is a low calorie, high antioxidant side dish.
Ingredients:
3/4 pounds parsnips, peeled
3/4 pounds carrots, peeled
2 Tbsp unsalted butter
1 Tbsp chopped scallions
1 tsp sea salt
1 Tbsp evaporated cane juice
Directions:
1. Bring 2 quarts of water to boil in a large saucepan.
2. Chop the parsnips and carrots into 1 inch cubes. Place in the boiling water and cook until soft, about 10 minutes. Drain.
3. Place the veggies in a blender and addd the butter, scallions, salt and cane juice. Puree until smooth.
Roasted Fennel
Adapted from Canyon Ranch Nourish - indulgently healthy cuisine
Ingredients:
1 fennel bulb, top removed
1/4 tsp sea salt
1/4 tsp ground pepper
Directions:
1. Preheat the oven to 400.
2. Cut the fennel bulb into quarters. Lightly coat with canola oil spray and season with salt & pepper.
3. Place the quarters on a baking sheet and roast for about 20 minutes, or until the fennel just begins to brown.
4. Add 1/2 cup water to the pan and cover with aluminum foil. Continue to roast until soft, about another 20 minutes.
Ingredients:
1 fennel bulb, top removed
1/4 tsp sea salt
1/4 tsp ground pepper
Directions:
1. Preheat the oven to 400.
2. Cut the fennel bulb into quarters. Lightly coat with canola oil spray and season with salt & pepper.
3. Place the quarters on a baking sheet and roast for about 20 minutes, or until the fennel just begins to brown.
4. Add 1/2 cup water to the pan and cover with aluminum foil. Continue to roast until soft, about another 20 minutes.
Broccolini with Garlic and Olive Oil
Adapted from Canyon Ranch Nourish - indulgently healthy cuisine
Ingredients:
1 Tbsp EVOO
1 1/2 pounds broccolini
1 1/2 tsp minced garlic
1/4 tsp sea salt
1/4 tsp ground pepper
Directions:
Heat the olive oil over medium heat. Saute the broccolini and garlic until the broccolini is cooked and still slightly crisp. Season with salt and pepper.
Ingredients:
1 Tbsp EVOO
1 1/2 pounds broccolini
1 1/2 tsp minced garlic
1/4 tsp sea salt
1/4 tsp ground pepper
Directions:
Heat the olive oil over medium heat. Saute the broccolini and garlic until the broccolini is cooked and still slightly crisp. Season with salt and pepper.
Sauteed Kale
Adapted from Canyon Ranch Nourish - indulgently healthy cuisine
This can be made with other types of greens, as well --chard, mustard or dandelion greens, or others.
Ingredients:
1 tsp EVOO
2 Tbsp sliced shallots
1 bunch kale, thick stems removed
1/2 tsp sea salt
1/4 tsp ground pepper
2 Tbsp water
2 Tbsp apple cider vinegar
Directions:
1. Heat the olive oil over medium heat. Saute the shallots until translucent.
2. Add the kale, salt and pepper. Add the water to steam and soften the veggies.
3. Cook uncovered, stirring occasionally, until the liquid is almost gone.
4. Add the vinegar and cook until the pan is almost dry.
This can be made with other types of greens, as well --chard, mustard or dandelion greens, or others.
Ingredients:
1 tsp EVOO
2 Tbsp sliced shallots
1 bunch kale, thick stems removed
1/2 tsp sea salt
1/4 tsp ground pepper
2 Tbsp water
2 Tbsp apple cider vinegar
Directions:
1. Heat the olive oil over medium heat. Saute the shallots until translucent.
2. Add the kale, salt and pepper. Add the water to steam and soften the veggies.
3. Cook uncovered, stirring occasionally, until the liquid is almost gone.
4. Add the vinegar and cook until the pan is almost dry.
Cranberry Orzo
Adapted from Canyon Ranch Nourish - indulgently healthy cuisine
Ingredients:
3/4 tsp unsalted butter
2 Tbsp diced yellow onions
1/2 tsp minced garlic
2/3 cup dry orzo pasta
3/4 cup plus 2 Tbsp chicken stock
1/4 tsp sea salt
Pinch freshly ground black pepper
3 Tbsp dried cranberries
Directions:
1. Heat the butter in a large saucepan over medium heat. Saute the onions and garlic until the onions are translucent. Add the orzo and sauté for 3 to 4 minutes, or until golden brown.
2. Add the chicken stock and simmer, stirring frequently until the liquid is almost absorbed. Removefrom the heat and stir in the salt, pepper, and cranberries.
Ingredients:
3/4 tsp unsalted butter
2 Tbsp diced yellow onions
1/2 tsp minced garlic
2/3 cup dry orzo pasta
3/4 cup plus 2 Tbsp chicken stock
1/4 tsp sea salt
Pinch freshly ground black pepper
3 Tbsp dried cranberries
Directions:
1. Heat the butter in a large saucepan over medium heat. Saute the onions and garlic until the onions are translucent. Add the orzo and sauté for 3 to 4 minutes, or until golden brown.
2. Add the chicken stock and simmer, stirring frequently until the liquid is almost absorbed. Removefrom the heat and stir in the salt, pepper, and cranberries.
Chicken with Orange Marmalade
Adapted from Canyon Ranch Nourish - indulgently healthy cuisine
This is plain but a good basic recipe to have.
Ingredients:
1/4 cup orange marmalade
2 tsp fresh lemon juice
Four 4-oz boneless, skinless chicken breasts
1/4 tsp sea salt
1/4 tsp ground pepper
2 tsp extra virgin olive oil
1 1/2 cups Cranberry Orzo
Directions:
Preheat the oven to 375.
Stir together the orange marmalade and lemon juice. Set aside.
Season the chicken breasts with salt and pepper.
Heat the olive oil in a large sauté pan over medium heat. Sear the chicken for 1 mine on each side.
Transfer the breasts to a baking dish and bake for 15-20 minutes, or until the internal temperature reaches 165.
Serve each chicken breast topped with 1 Tbsp marmalade mixture and 1/3 cup cranberry orzo.
This is plain but a good basic recipe to have.
Ingredients:
1/4 cup orange marmalade
2 tsp fresh lemon juice
Four 4-oz boneless, skinless chicken breasts
1/4 tsp sea salt
1/4 tsp ground pepper
2 tsp extra virgin olive oil
1 1/2 cups Cranberry Orzo
Directions:
Preheat the oven to 375.
Stir together the orange marmalade and lemon juice. Set aside.
Season the chicken breasts with salt and pepper.
Heat the olive oil in a large sauté pan over medium heat. Sear the chicken for 1 mine on each side.
Transfer the breasts to a baking dish and bake for 15-20 minutes, or until the internal temperature reaches 165.
Serve each chicken breast topped with 1 Tbsp marmalade mixture and 1/3 cup cranberry orzo.
Honey Balsamic-Glazed Chicken or Turkey
Adapted from Canyon Ranch Nourish - Indulgently Healthy Cuisine
Goes well with broccolini with garlic and olive oil and soft corn polenta
Ingredients:
For the glaze:
3 Tbsp white balsamic vinegar
2 Tbsp honey or maple syrup
1/4 cup vegetable stock
Four 4-oz boneless skinless chicken breasts
or 1 whole turkey breast
1/2 tsp sea salt
1/2 tsp ground pepper
vegetables of your choice in the pan -- eggplant cubes, onions, mushrooms, etc.
Directions:
Original directions call for seasoning the chicken breasts with salt and pepper, dredging in flour
then searing the breasts, deglazing the pan and continue to cook the chicken.
I prefer to pour the glaze over the chicken or turkey breast, surround with veggies and bake at 375 til cooked through -- about 20 minutes per pound of turkey or about 10 minutes per
side of boneless chicken breasts. Baste with the sauce during cooking.
Goes well with broccolini with garlic and olive oil and soft corn polenta
Ingredients:
For the glaze:
3 Tbsp white balsamic vinegar
2 Tbsp honey or maple syrup
1/4 cup vegetable stock
Four 4-oz boneless skinless chicken breasts
or 1 whole turkey breast
1/2 tsp sea salt
1/2 tsp ground pepper
vegetables of your choice in the pan -- eggplant cubes, onions, mushrooms, etc.
Directions:
Original directions call for seasoning the chicken breasts with salt and pepper, dredging in flour
then searing the breasts, deglazing the pan and continue to cook the chicken.
I prefer to pour the glaze over the chicken or turkey breast, surround with veggies and bake at 375 til cooked through -- about 20 minutes per pound of turkey or about 10 minutes per
side of boneless chicken breasts. Baste with the sauce during cooking.
Monday, June 4, 2012
Hoisin Chicken or Tofu Stir Fry
Hoisin sauce is a wonderful spicy-sweet condiment, but does add sugar and sodium to the meal. Although it is fat-free, each tablespoon of hoisin sauce adds 25 calories (mostly from sugar) and approximately 200 mg of sodium to the dish. Its ingredients include vinegar, sugar, chile peppers, soy sauce and garlic. It is very versatile, and can be used to embellish most vegetables and protein sources. The calorie impact can be decreased by using some low sodium vegetable broth to thin out the sauce.
Here is one recipe, but can easily be adapted to use whatever leftovers are in the fridge.
Ingredients:
1 cup uncooked brown rice
1/3 cup hoisin sauce
1 1/2 Tbsp white wine vinegar or rice wine vinegar
1 1/2 tsp sugar
1 1/2 tsp Asian sesame oil
canola oil for stir frying
3 cloves garlic, minced
1-2 Tbsp grated ginger
1 lb skinless, boneless chicken breast or tofu cut into small cubes
4 scallions, sliced, divided
1 c low sodium vegetable broth (optional)
2 cups of assorted vegetables - asparagus, red peppers, carrots, broccoli (stems and florets),
water chestnuts
Directions:
1) Cook the rice according to directions.
2) In a small bowl, whisk together the hoisin sauce, vinegar, sugar and sesame oil. Set aside.
3) Heat the oil in a large nonstick wok. Add the garlic and ginger and stir fry briefly. Add the
chicken or tofu and stir fry until almost cooked through. Stir in all but 2 Tbsp of the scallions and cook 1 minute more, until the scallions wilt. Remove from heat.
4) Stir fry the vegetables in canola oil or simmer in vegetable broth until desired tenderness - 3-5 minutes.
Drain broth.
5) Add the vegetables, chicken or tofu, and sauce to the same bowl. Toss until all is evenly coated with the sauce. Garnish with the reserved scallions.
Enjoy!
Here is one recipe, but can easily be adapted to use whatever leftovers are in the fridge.
Ingredients:
1 cup uncooked brown rice
1/3 cup hoisin sauce
1 1/2 Tbsp white wine vinegar or rice wine vinegar
1 1/2 tsp sugar
1 1/2 tsp Asian sesame oil
canola oil for stir frying
3 cloves garlic, minced
1-2 Tbsp grated ginger
1 lb skinless, boneless chicken breast or tofu cut into small cubes
4 scallions, sliced, divided
1 c low sodium vegetable broth (optional)
2 cups of assorted vegetables - asparagus, red peppers, carrots, broccoli (stems and florets),
water chestnuts
Directions:
1) Cook the rice according to directions.
2) In a small bowl, whisk together the hoisin sauce, vinegar, sugar and sesame oil. Set aside.
3) Heat the oil in a large nonstick wok. Add the garlic and ginger and stir fry briefly. Add the
chicken or tofu and stir fry until almost cooked through. Stir in all but 2 Tbsp of the scallions and cook 1 minute more, until the scallions wilt. Remove from heat.
4) Stir fry the vegetables in canola oil or simmer in vegetable broth until desired tenderness - 3-5 minutes.
Drain broth.
5) Add the vegetables, chicken or tofu, and sauce to the same bowl. Toss until all is evenly coated with the sauce. Garnish with the reserved scallions.
Enjoy!
Wednesday, May 23, 2012
Poached Chilean Sea Bass in Hot and Sour Broth
Poached Chilean Sea Bass in Hot and Sour Broth
The Washington Post, October 11, 2006
The fish picks up flavor quickly from this easy, non-assertive broth. The soy sauce step may be omitted for those who are conscientious about sodium intake. Serve with thin ribbons of herbed seedless cucumber or atop a mound of jasmine rice or brown rice.
4 to 5 servings
Ingredients:
1 to 2 tablespoon low-sodium soy sauce
2 pounds Chilean Sea Bass fillets, 1 inch thick, pin bones removed (may substitute mild-flavored, firm-fleshed fish such as cod or halibut; tilapia works well)
4 cups homemade or low-sodium chicken broth
1/4 cup honey
3 tablespoons tomato paste
2 1/2 tablespoons apple cider vinegar
12 quarter-size slices from a 2 1/2-inch piece of ginger root
1/4 teaspoon hot pepper sauce, such as Tabasco
1/4 cup (1 bunch) finely chopped scallions, both white and light green parts, for garnish
1/4 cup (about 6 sprigs) coarsely chopped cilantro, for garnish
Directions:
Drizzle the soy sauce on both sides of the fish fillets. Cover and refrigerate while you make the hot and sour broth.
In a large skillet over medium heat, combine the chicken broth, honey, tomato paste, cider vinegar, ginger and hot pepper sauce and cook for 12 minutes, stirring occasionally and skimming foam as necessary. Add the fillets, cover and reduce heat to medium-low. Cook for 6 to 8 minutes, or until the fish is slightly firm to the touch and the center is almost opaque (make a small slit with a knife to check; the fish will not be fully cooked at this point). Turn off the heat and let the fish sit in the broth for 2 minutes.
Divide the fish and the broth evenly among individual shallow soup bowls. Sprinkle generously with scallions and cilantro. Serve immediately.
Recipe Source:
Based on a recipe from 101 Quick & Delicious Recipes, a 2006 collection of Fine Cooking magazine recipes.
Sweet Crunchy Mustard CHicken
Ingredients
3 Tbsp fine dry bread crumbs
2 tsp light brown sugar
1 tsp dried tarragon or basil
1 tsp kosher salt
1/2 tsp freshly ground pepper
2 Tbsp Dijon mustard
4 1/2 lb bone-in chicken breast halves
Lemon wedges for serving
Directions
Preheat to 500. (I prefer baking at 350-375)
In a small bowl, mix the bread crumbs, sugar, tarragon or basil, salt and pepper.
Spredad the mustard all over the chicken breast and sprinkle with the crumb mixture.
Set the breasts in a 9 x 13 inch glass or ceramic baking dish and roast in the upper third of the oven for about 25 minutes.
Serve hot with lemon wedges.
3 Tbsp fine dry bread crumbs
2 tsp light brown sugar
1 tsp dried tarragon or basil
1 tsp kosher salt
1/2 tsp freshly ground pepper
2 Tbsp Dijon mustard
4 1/2 lb bone-in chicken breast halves
Lemon wedges for serving
Directions
Preheat to 500. (I prefer baking at 350-375)
In a small bowl, mix the bread crumbs, sugar, tarragon or basil, salt and pepper.
Spredad the mustard all over the chicken breast and sprinkle with the crumb mixture.
Set the breasts in a 9 x 13 inch glass or ceramic baking dish and roast in the upper third of the oven for about 25 minutes.
Serve hot with lemon wedges.
Asian Salmon Steaks
Asian Salmon Steaks
From Washington Post - Women's League Cyber Kitchen
Ingredients:
2 Tbsp hoisin sauce
2 Tbsp dark soy sauce, lo sodium
1 tsp sesame oil
1/4 tsp five-spice powder
2 tsp honey
1 clove garlic, crushed
1 tsp fresh ginger, grated
4 5-6 oz salmon steaks or salmon fillets, washed and dried;
Directions:
Preheat broiler.
Place all ingredients except salmon in a bowl. Mix well.
Brush salmon with glaze mixture and broil for 3-4 minutes on each side (no turning needed if
using fillets), basting with any remaining glaze until fish is golden and cooked through.
Serve hot or at room temperature.
NOTE: It is healthier to avoid charring animal products, so I prefer to cook fish and other animal
products at 350 for about 20-25 minutes, depending on the thickness of the cut.
From Washington Post - Women's League Cyber Kitchen
Ingredients:
2 Tbsp hoisin sauce
2 Tbsp dark soy sauce, lo sodium
1 tsp sesame oil
1/4 tsp five-spice powder
2 tsp honey
1 clove garlic, crushed
1 tsp fresh ginger, grated
4 5-6 oz salmon steaks or salmon fillets, washed and dried;
Directions:
Preheat broiler.
Place all ingredients except salmon in a bowl. Mix well.
Brush salmon with glaze mixture and broil for 3-4 minutes on each side (no turning needed if
using fillets), basting with any remaining glaze until fish is golden and cooked through.
Serve hot or at room temperature.
NOTE: It is healthier to avoid charring animal products, so I prefer to cook fish and other animal
products at 350 for about 20-25 minutes, depending on the thickness of the cut.
Tuesday, May 22, 2012
Grilled Tequila Lime Chicken
From onceuponachef.com
good with mint cucumber salad and black bean with corn and red peppers
Serves 4
Ingredients
3 tablespoons olive oil
3 tablespoons tequila
3 teaspoons lime zest (you'll need 2 limes)*
4 garlic cloves, minced
1-1/4 teaspoon ancho chili powder
1/2 teaspoon ground coriander
1/4 teaspoon oregano
1-1/4 teaspoons salt**
1/2 teaspoon freshly ground black pepper
2 teaspoons honey
4 boneless skinless chicken breasts, pounded to even 1/2-inch thickness, or 2 pounds chicken tenderloins
1 lime, sliced into wedges for serving (optional)
Directions
1. Combine all ingredients except chicken breasts in a 1 gallon freezer bag. Close the bag and squish marinade around to mix. Add chicken breasts and massage marinade into meat until evenly coated. Seal the bag and place it in a bowl in the refrigerator (the bowl protects against leakage); marinate for at least 6 hours or overnight.
2. Clean grill and preheat to high. Lightly dip a wad of paper towels in vegetable oil and, using tongs, carefully rub over grates several times until glossy and coated. (Alternatively, you can spray the grates with a non-flammable cooking spray.) Place chicken breasts on the grill and spoon any remaining marinade from the bag over top. Grill, covered, for 2-3 minutes per side (turn only once). Serve immediately with lime wedges.
*Use a fine or Microplane grater to zest the lime. Simply rub the lime in one direction against the blades, turning it as you go. Be sure to remove only the green part; the white pith underneath is bitter.
**If you are using less than 4 chicken breasts, you'll need to reduce the salt accordingly.
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good with mint cucumber salad and black bean with corn and red peppers
Serves 4
Ingredients
3 tablespoons olive oil
3 tablespoons tequila
3 teaspoons lime zest (you'll need 2 limes)*
4 garlic cloves, minced
1-1/4 teaspoon ancho chili powder
1/2 teaspoon ground coriander
1/4 teaspoon oregano
1-1/4 teaspoons salt**
1/2 teaspoon freshly ground black pepper
2 teaspoons honey
4 boneless skinless chicken breasts, pounded to even 1/2-inch thickness, or 2 pounds chicken tenderloins
1 lime, sliced into wedges for serving (optional)
Directions
1. Combine all ingredients except chicken breasts in a 1 gallon freezer bag. Close the bag and squish marinade around to mix. Add chicken breasts and massage marinade into meat until evenly coated. Seal the bag and place it in a bowl in the refrigerator (the bowl protects against leakage); marinate for at least 6 hours or overnight.
2. Clean grill and preheat to high. Lightly dip a wad of paper towels in vegetable oil and, using tongs, carefully rub over grates several times until glossy and coated. (Alternatively, you can spray the grates with a non-flammable cooking spray.) Place chicken breasts on the grill and spoon any remaining marinade from the bag over top. Grill, covered, for 2-3 minutes per side (turn only once). Serve immediately with lime wedges.
*Use a fine or Microplane grater to zest the lime. Simply rub the lime in one direction against the blades, turning it as you go. Be sure to remove only the green part; the white pith underneath is bitter.
**If you are using less than 4 chicken breasts, you'll need to reduce the salt accordingly.
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