Heather's Nutrition Tidbits

Monday, April 9, 2012

Cumin Salmon with Yogurt-Cucumber Sauce

Prep time: 15 minutes

Cook time: 10 minutes
Makes: 4 servings

Ingredients
2 teaspoons extra virgin olive oil
1/2 teaspoon ground cumin
1/2 teaspoon sugar
1/2 teaspoon black pepper
1/2 teaspoon salt, plus a pinch
4 salmon fillets (about 4 ounces each)
1/2 cup nonfat Greek yogurt
1 large pickling cucumber, peeled, seeded, and diced
1 scallion, trimmed and finely chopped
3 tablespoons minced fresh parsley
1 teaspoon fresh lemon juice
8 ounces whole wheat orzo, cooked according to package directions

Directions
1. In a bowl, combine the olive oil, cumin, sugar, black pepper, and 1/2 teaspoon salt. Lay the salmon on a foil-lined baking sheet and brush the tops with the oil mixture. Refrigerate for 10 to 20 minutes.
2. Preheat the broiler. Combine the yogurt, cucumber, scallion, parsley, lemon juice, and the remaining pinch of salt in a small bowl.
3. Broil the salmon until it is barely opaque at the center of the thickest part, 7 to 10 minutes. Serve over the orzo, topped with the yogurt sauce.

Chickpea Tagine

Prep time: 15 minutes

Cook time: 45 minutes
Makes: 4 servings
Ingredients
1 1/2 tablespoons extra virgin olive oil
1 red onion, quartered and thickly sliced
1/2 teaspoon salt, plus additional to taste
2 small carrots, sliced lengthwise, cut into 1/2-inch-thick slices (about 3/4 cup) 1 1/2 cups cubed, peeled butternut squash (6 ounces)
2 garlic cloves, roughly chopped
3 quarter-size pieces peeled fresh ginger
1/2 teaspoon harissa paste (available in most major grocery stores), plus additional to taste
2 teaspoons agave nectar, plus additional to taste
1 teaspoon ground cumin
1 whole cinnamon stick
1/4 teaspoon turmeric
4 plum tomatoes, cored and chopped (1 pound)
1 medium zucchini, quartered and cut into 1/2-inch chunks (2 cups)
10 dried apricots, sliced (1/4 cup packed)
1/2 cup water
1 19-ounce can chickpeas, drained and rinsed
Freshly squeezed juice of 1/2 lemon, plus additional to taste
1 cup whole wheat couscous, cooked according to package directions (optional)
4 teaspoons sliced, toasted almonds

Directions
1. In a large heavy pot over medium-low heat, warm the olive oil; add the onion and salt. Cook, stirring occasionally, for 5 minutes. Add the carrots and continue to cook for 5 more minutes.
2. Add the butternut squash, garlic, and ginger and raise the heat to medium. Cook, stirring, for 5 minutes.
3. Add the harissa, agave nectar, cumin, cinnamon stick, and turmeric and stir until fragrant, 1 minute. Add the tomatoes, zucchini, and apricots and stir well. Pour in the water and bring to a simmer over medium heat. Cover and reduce the heat as needed to simmer gently, stirring occasionally, until the vegetables are tender but not mushy, 20 to 25 minutes.
4. Add the chickpeas and lemon juice. Raise the heat and simmer, uncovered, until the chickpeas are heated through and the liquid has thickened slightly, 5 to 10 minutes.
5. Season to taste with additional salt, harissa, honey, and lemon. Serve over couscous if desired and garnish with sliced almonds.

Lemon-Walnut Chicken

Prep time: 10 minutes
Cook time: 10 minutes
Makes: 4 servings

Ingredients
2 tablespoons very finely chopped parsley*
2 tablespoons very finely chopped toasted walnuts*
1/4 teaspoon finely grated lemon zest
4 medium skinless, boneless chicken breast halves, pounded to 1/2-inch thickness
2 teaspoons all-purpose flour
1/2 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon extra virgin olive oil
3 tablespoons diced shallots
1/4 cup low-sodium chicken broth
1 tablespoon fresh lemon juice, plus lemon wedges for serving
1 1/4 cups brown basmati rice, steamed

Directions
1. In a small bowl, mix together the parsley, walnuts, and lemon zest. Dust the chicken with the flour and season with the salt and black pepper.
2. In a very large skillet (or two medium-large skillets), heat the olive oil over medium heat. Add the shallots and saute until they begin to turn translucent, 1 minute. Push the shallots to one side of the pan, add the chicken breasts, and cook until golden, about 2 minutes per side.
3. Pour the chicken broth and lemon juice into the pan. Cover, and let simmer over low heat until the juices run clear when the chicken is pierced, 3 to 4 more minutes.
4. Use tongs to transfer the chicken to a serving dish, leaving the liquid and shallots in the pan. Bring the liquid to a boil over medium heat and stir until thickened, 1 minute. Stir in the parsley mixture. Pour the sauce over the chicken and serve over the rice with the lemon wedges.
*Use a mini food processor to reduce chopping time.

Shrimp and Avocado Rice Bowl

Peter Ardito

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Shrimp-and-Avocado Rice Bowl

Prep time: 10 minutes
Cook time: 10 minutes
Makes: 4 servings

Ingredients
16 medium cleaned, shelled, tail-on shrimp (about 3/4 pound), thawed if frozen
2 teaspoons sesame oil
1 1/2 teaspoons honey
Small pinch cayenne pepper
2 eggs, lightly beaten
1 tablespoon light soy sauce
1 tablespoon rice wine vinegar
1 cup shelled edamame, steamed
2 teaspoons toasted sesame seeds
1 1/4 cups brown rice, cooked according to package directions
1 ripe avocado, sliced
Directions
1. Preheat the broiler. In a medium ovenproof pan, toss the shrimp with 1 teaspoon each of the sesame oil and the honey. Add the cayenne.
2. Lay the shrimp flat. Broil for 2 minutes per side. Transfer to a plate.
3. Heat a small nonstick skillet over medium heat and add the remaining teaspoon of sesame oil. Pour in the eggs. Cook undisturbed until set, about 2 minutes. Flip and cook until just set on the second side, 1 more minute. Transfer to a board and cut into strips.
4. In a small bowl, combine the soy sauce and rice wine vinegar with the remaining 1/2 teaspoon honey.
5. Fold the edamame and sesame seeds into the rice. Serve the rice in bowls topped with the egg strips, shrimp, and avocado. Place the soy-vinegar mixture in a small bowl and use at the table for drizzling.

Steak and Pepper Tacos

Steak-and-Pepper Tacos

Prep time: 20 minutes
Cook time: 25 minutes
Makes: 4 servings

Ingredients
1 pound flank or hanger steak
Juice of 1 lime, plus lime wedges for serving
1 teaspoon kosher salt
2 garlic cloves, crushed
1/2 teaspoon mild chili powder
3 teaspoons canola oil
1/2 red onion, sliced
3 bell peppers, 1 each red, yellow, and orange, thinly sliced
8 small corn tortillas, warmed (50calories)
1/2 avocado, sliced
1/4 cup grated low-fat Mozzarella
1/4 cup salsa verde or 2 tablespoons chopped fresh cilantro
2 tablespoons sliced pickled jalapenos
Reduced-fat sour cream (optional)

Directions
1. Marinate the steak in the lime juice, salt, garlic, and chili powder in a sealed plastic bag for 20 to 30 minutes.
2. Meanwhile, heat a large cast-iron skillet over high heat for 5 minutes. Add 2 teaspoons of the canola oil to the pan. Add the red onion and bell peppers; cook, tossing frequently, for 8 minutes, until the peppers are charred and soft. Transfer the vegetables to a bowl and keep warm.
3. Wipe the skillet with a paper towel and heat for another minute. Add the remaining teaspoon of vegetable oil. Remove the steak from the marinade and pat dry with paper towels. Lay the steak in the pan, reduce heat to medium-high, and cook about 8 minutes for medium-rare, turning once halfway through. Transfer to a board and let rest for 5 minutes.
4. Slice the steak across the grain and arrange on a platter with the peppers and lime wedges. Make tacos with the warm tortillas, avocado, Monterey Jack, salsa, jalapenos and, if desired, sour cream.