Posts tagged healthy
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
- In a small bowl combine soy sauce, honey, vegetable oil, lime juice, cilantro, and garlic.
- Place chicken breast into the mixture, and coat. Cover, and marinate in the refrigerator at least 30 minutes.
- Skewer onto bamboo sticks that have been soaked in water for 5 minutes.
- 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
Recipe: 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
- 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.
- 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.
- 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.
- 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
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
- Chop tomatoes roughly. Dice garlic. Deskin fish and cut into bite sized chunks.
- Saute oil with garlic for two minutes or so over medium heat.
- Add fish, stirring carefully until browned. try not to break it up.
- Once browned, add salt and pepper, then half glass of white wine and turn up heat. Stir carefully till wine is nearly evaporated.
- In the meantime, heat pot of hot water for pasta, generously salted.
- 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.
- When the tomato juice is released and the sauce is just thickening, turn off heat. You want the tomatoes a little raw.
- Cook pasta al dente.
- 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
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
- 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.
- 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
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
- Heat oven to 400 degrees.
- 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.
- 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
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
- To prepare dressing: Wisk together garlic, olive oil, lemon juice, salt, and pepper.
- 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
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
- Preheat oven to 450 degrees.
- 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.
- 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.
- 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
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
- Brush grill (or grill pan, if using) generously with oil.
- Mix oregano, cumin, salt, red pepper flakes, sesame seeds and olive oil in small bowl. Set aside.
- 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.
- 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
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
- Preheat oven to 400°F. Coat a 9-by-13-inch or 6 individual ramakins with cooking spray.
- 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.
- 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.
- 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.
- 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
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
- Chop bacon and cook in a large Dutch oven over medium heat until crispy, 3 to 4 minutes. Drain on paper towels.
- 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.
- 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