Posts tagged healthy

Key West Grilled Chicken

Key West Grilled Chicken

Recipe: Key West Grilled Chicken

Ingredients

  • 3 tablespoons soy sauce
  • 2 Tbs. honey
  • 1 tablespoon vegetable oil
  • Juice of 1 Lime
  • 1 teaspoon minced garlic
  • handful fresh cilantro, chopped
  • 4 skinless, boneless chicken breast, cut into large chunks

Instructions

  1. In a small bowl combine soy sauce, honey, vegetable oil, lime juice, cilantro, and garlic.
  2. Place chicken breast into the mixture, and coat. Cover, and marinate in the refrigerator at least 30 minutes.
  3. Skewer onto bamboo sticks that have been soaked in water for 5 minutes.
  4. Grill on medium high heat for 6 to 8 minutes on each side, until juices run clear.

Preparation time: 35 minute(s)

Cooking time: 10 minute(s)

Number of servings (yield): 4

Inspired By: Key West Grilled Chicken

Shrimp with Spicy Garlic Sauce

 

Shrimp with Spicy Garlic SauceRecipe: Shrimp with Spicy Garlic Sauce

This works well served over brown Basmati rice.

 

Ingredients

  • 3 tablespoons soy sauce
  • 1 tablespoon rice wine vinegar
  • 2 teaspoons sugar
  • 3 gloves garlic, minced
  • 2 tablespoons grated fresh ginger
  • 1 tablespoon sesame oil
  • 2 teaspoons chili sauce
  • 2 teaspoons cornstarch, dissolved in 4 teaspoons cold water
  • 1 1/2 pounds uncooked large shrimp
  • 6 cups fresh green beans, trimmed
  • toasted sesame seeds, for garnish
  • 1 red bell pepper
  • 1 yellow bell pepper

Instructions

  1. Combine the first seven ingredients (soy sauce through chili sauce) in a small bowl and whisk to combine. Add this sauce mixture to a small saucepan set over medium heat and bring it to a gentle boil. Let the mixture simmer for 2 minutes.
  2. Stir in the dissolved cornstarch and stir, letting the mixture return to a simmer for about a minute, or until it has become glossy and thick enough to coat the back of a spoon.
  3. In a large pot fitted with a steamer basket set over simmering water, steam the green beans, pepper, and shrimp until the beans are tender and the shrimp have turned an opaque shade of pink.
  4. Pour the sauce mixture over the steamed shrimp and green beans and toss to combine. Garnish with sesame seeds and serve!

Preparation time: 10 minute(s)

Cooking time: 10 minute(s)

Number of servings (yield): 6

Inspired By: Shrimp with Spicy Garlic Sauce

The Contessa’s Fish Pasta

The Contessa's Fish Past

 

Recipe: The Contessa’s Fish Pasta

Ingredients

  • 1 tablespoons olive oil
  • 2 cloves garlic
  • 12 or so oil cured olives, pitted and chopped
  • 1 pound white fish, like striped bass or snapper
  • 1 tablespoon salted capers
  • 3 oz white wine
  • 4 big and fresh tomatoes, roughly chopped
  • 8 oz linguine or spaghetti
  • 2 tablespoons parsley, chopped roughly
  • salt and pepper

Instructions

  1. Chop tomatoes roughly. Dice garlic. Deskin fish and cut into bite sized chunks.
  2. Saute oil with garlic for two minutes or so over medium heat.
  3. Add fish, stirring carefully until browned. try not to break it up.
  4. Once browned, add salt and pepper, then half glass of white wine and turn up heat. Stir carefully till wine is nearly evaporated.
  5. In the meantime, heat pot of hot water for pasta, generously salted.
  6. When wine is nearly evaporated, reduce heat, add tomatoes and cook for 10 minutes or so add capers, parsley and olives. Again, stir carefully: you don’t want to turn this into fish puree.
  7. When the tomato juice is released and the sauce is just thickening, turn off heat. You want the tomatoes a little raw.
  8. Cook pasta al dente.
  9. Carefully add the sauce to the pasta over a little heat. stir gently for a minute or two and serve.

Number of servings (yield): 4

Inspired By: The (Not Barefoot) Contessa’s Fish Pasta

Grilled Pollo Sabroso

Grilled Pollo Sabroso

Recipe: Grilled Pollo Sabroso

Ingredients

  • 6 medium bone-in skinless chicken thighs
  • 1 tbsp vinegar
  • 2 tsp soy sauce
  • 1 packet Sazon (in Spanish aisle)
  • Adobo (in Spanish aisle)
  • garlic powder
  • oregano

Instructions

  1. Season chicken with vinegar and soy sauce. Add sazon, a generous amount of adobo, garlic powder, oregano and adobo and mix well. (Don’t use your hands or they will turn orange) Let chicken marinate at least 20 minutes.
  2. Grill on low (250F for about 30 minutes) until chicken is cooked through, careful not to burn.

Preparation time: 10 minute(s)

Cooking time: 40 minute(s)

Number of servings (yield): 6

Inspired By: Grilled Pollo Sabroso

Roasted Cumin-Lime Carrots

Roasted Cumin-Lime Carrots

Recipe: Roasted Cumin-Lime Carrots

Ingredients

  • 1 pound small young carrots with fresh green tops
  • 1 tablespoon olive oil
  • Juice and fresh grated zest of 1 lime
  • 1 teaspoon agave nectar or honey
  • 1/2 teaspoon fine sea salt
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 1/4 teaspoon smoked paprika
  • 2 green onions, thinly sliced
  • Small handful fresh mint leaves, chopped

Instructions

  1. Heat oven to 400 degrees.
  2. Trim the tops off the carrots (you can use them in salads if you enjoy their flavor). Toss them on a baking sheet with the olive oil, lime juice and zest, agave, salt and spices.
  3. Roast about 20 minutes, depending on size, until the carrots are just tender and beginning ot color. Transfer to a plate and sprinkle with the green onions and mint before tossing together and serving.

Preparation time: 10 minute(s)

Cooking time: 20 minute(s)

Number of servings (yield): 4

Inspired By: Roasted Cumin-Lime Carrots

Chickpea Salad

Chickpea Salad

Recipe: Chickpea Salad

Feta cheese and chickpeas lend a Mediterranean flair to this satisfying side salad.

 

Ingredients

  • 1 7-ounce can chickpeas, rinsed
  • 3 cups peeled, seeded and diced cucumber
  • 2 cups halved grape tomatoes or cherry tomatoes
  • 1/4 cup crumbled reduced-fat feta cheese
  • 1/4 cup diced red onion
  • 1 Tbsp minced garlic
  • 2 Tbsp extra virgin olive oil
  • 4 Tbsp lemon juice
  • Freshly ground pepper to taste

Instructions

  1. To prepare dressing: Wisk together garlic, olive oil, lemon juice, salt, and pepper.
  2. To prepare salad: Combine chickpeas, cucumber, tomatoes, cheese and onion in a medium bowl. Add dressing and toss to coat.

Preparation time: 20 minute(s)

Number of servings (yield): 6

Inspired By: Chickpea Salad

Roasted Vegetable Ragu

Roasted Vegetable Ragu

 

Recipe: Roasted Vegetable Ragu

This ragu makes a great side dish or can be used to top pasta or polenta. Pair with some poultry sausage or grilled chicken for a complete meal.

Ingredients

  • 1 medium green pepper, 1/2-inch dice
  • 1 medium yellow squash, 1/2-inch dice
  • 2 medium zucchini, 1/2-inch dice
  • 1 eggplant, ends trimmed, 1/2-inch dice
  • 1 medium onion, 1/2-inch dice
  • 1 Tbsp olive oil
  • Salt and pepper to taste
  • 1 can (15 oz) tomato sauce
  • 1 can (14.5 oz) fire roasted diced tomatoes
  • 1 Tbsp Italian seasoning
  • 1/4 cup red wine

Instructions

  1. Preheat oven to 450 degrees.
  2. Toss pepper, squash, onion, and eggplant in large bowl with oil; season to taste with salt and pepper. Divide and arrange in single layer on 2 large baking sheets.
  3. Roast on separate racks of oven 20 min. Switch rack position of pans for even roasting. Continue roasting about 15 min until tender and browned.
  4. Add vegetables, tomato sauce, diced tomatoes, Italian seasoning, and wine to saucepan; bring to simmer on LOW. Cook, stirring occasionally, 30 min.

Preparation time: 20 minute(s)

Cooking time: 1 hour(s)

Number of servings (yield): 6

Inspired By: Roasted Vegetable Ragu
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Grilled Salmon and Meyer Lemon Kebabs

Grilled Salmon and Meyer Lemon Kebabs

 

Recipe: Grilled Salmon and Meyer Lemon Kebabs

This goes great with grilled asparagus and wild rice.

 

Ingredients

  • 1 ½ lbs. Skinless Salmon* Fillet, cut into 1” cubes
  • 2 large lemons, preferably Meyer Lemons, sliced thin, but not TOO thin
  • 1 Tbsp. dried oregano
  • 2 tsp. sesame seeds
  • 1 tsp. ground cumin
  • 1 tsp. kosher salt
  • ¼ tsp. crushed red pepper flakes
  • 2 Tbsp. olive oil
  • wooden skewers, soaked in water for 15 minutes prior to using

Instructions

  1. Brush grill (or grill pan, if using) generously with oil.
  2. Mix oregano, cumin, salt, red pepper flakes, sesame seeds and olive oil in small bowl. Set aside.
  3. Starting with salmon, thread onto two side-by-side skewers. Fold lemon slice in half and thread. Alternate with fish and lemon; ending with fish. Brush with oil mixture and place on grill.
  4. Cook, turning once and brushing with spice mixture until fish is opaque, about 5 – 8 minutes. If using grill pan, may take a bit longer.

Preparation time: 15 minute(s)

Cooking time: 10 minute(s)

Number of servings (yield): 4

Inspired By: Grilled Salmon and Meyer Lemon Kebabs

Seafood Chowder Casserole

Seafood Chowder Casserole

Recipe: Seafood Chowder Casserole

Ingredients

  • 1 tablespoon plus 1 teaspoon canola oil, divided
  • 2 cups sliced leeks, rinsed (about 2 small)
  • 1 cup sliced celery
  • 2 large white potatoes (about 1 3/4 pounds), peeled and cut into 3/4-inch pieces
  • 2 cups clam juice
  • 2 teaspoons Old Bay seasoning, divided
  • 1/2 teaspoon freshly ground pepper
  • 1 cup skim milk
  • 1/4 cup all-purpose flour
  • 1 tablespoon Dijon mustard
  • 1 pound raw shrimp (21-25 count), peeled, deveined and chopped (about 2 cups; see Tips)
  • 12 ounces diced cod (see Tips) or other firm white fish
  • 8 ounces scallops, chopped
  • 2 cups shredded Gruyère cheese, divided
  • 2 tablespoons chopped fresh dill or 2 teaspoons dried, divided
  • 1/2 cup coarse whole-wheat breadcrumbs (see Tips)

Instructions

  1. Preheat oven to 400°F. Coat a 9-by-13-inch or 6 individual ramakins with cooking spray.
  2. Heat 1 tablespoon oil in a Dutch oven over medium-high heat. Add leeks and celery and cook, stirring often, until the leeks are softened, 2 to 3 minutes. Stir in potatoes, clam juice, 1 teaspoon Old Bay and pepper. Cover and bring to a simmer over high heat. Reduce heat to medium-low and simmer, covered, until the potatoes are just tender, 6 to 8 minutes.
  3. Whisk milk, flour and mustard in a measuring cup. Stir into the potato mixture, increase heat to medium-high and bring to a simmer, stirring constantly. Stir in shrimp and fish and return to a simmer, stirring often; cook until the seafood is just cooked through, about 3 minutes. Remove from the heat and stir in crab, 1 1/2 cups Gruyère and half the dill.
  4. Transfer the seafood mixture to the prepared baking dish. Mix breadcrumbs with the remaining 1 teaspoon each oil and Old Bay. Stir in the remaining 1/2 cup Gruyère and the remaining dill. Sprinkle the breadcrumb mixture over the casserole.
  5. Bake the casserole until it is bubbling and golden brown, 20 to 30 minutes. Let stand 10 minutes before serving.

Preparation time: 1 hour(s) 40 minute(s)

Cooking time: 45 minute(s)

Number of servings (yield): 6

Inspired By: Seafood Chowder Casserole

Tilapia Corn Chowder

Tilapia Corn Chowder

Recipe: Tilapia Corn Chowder

Ingredients

  • 2 slices bacon
  • 1 teaspoon canola oil
  • 1 stalk celery, diced
  • 1 leek, white part only, halved lengthwise, rinsed and thinly sliced
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 4 cups reduced-sodium chicken broth
  • 8 ounces Yukon Gold potatoes, diced
  • 2 cups fresh corn kernels (or frozen)
  • 1 1/2 pounds tilapia fillets, cut into bite-size pieces
  • 1 teaspoon finely chopped fresh thyme
  • 1 cup half-and-half
  • 2 teaspoons lemon juice
  • 2 tablespoons chopped fresh chives, (optional)

Instructions

  1. Chop bacon and cook in a large Dutch oven over medium heat until crispy, 3 to 4 minutes. Drain on paper towels.
  2. Add oil to the pan. Add celery, leek, salt and pepper and cook until the vegetables just begin to soften, about 2 minutes. Add broth, potatoes and corn. Bring to a gentle simmer. Cook until the potatoes are just tender and the corn is cooked through, about 8 minutes. Stir in tilapia and thyme; return to a gentle simmer. Cook until the tilapia is cooked through, about 4 minutes more. Remove from the heat.
  3. Stir in half-and-half, lemon juice and the reserved bacon. Garnish with chives, if using.

Cooking time: 45 minute(s)

Number of servings (yield): 4

Inspired By: Tilapia Corn Chowder

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