Tomato, Basil, & Mozzarella Panzanella

I love Panzanella.  My Pea Panzanella is to-die-for.  This recipe is a different take on the bread dish, with heart-healthy Mediterranean flavors.  The classic combination of tomato, basil, and Mozzarella come together in a different way, making for one tasty meal....actually, way beyond tasty.  My husband and I savored this dish--it is so so good.  Serve it as an entree or a side dish to a lean meat.
I adapted the recipe from one I found in Gourmet magazine.

Ingredients:
3/4 Loaf Italian or French Bread, cut into 1" pieces (1 day old is best)
1/4 Cup, plus 1 Tbsp. Extra-Virgin Olive Oil
1 tsp. Black Pepper
1 Garlic Clove, Minced

2 Tbsp. Balsamic Vinegar
2 Tbsp. Capers, Drained and Chopped.
15-16 oz Tomatoes, Cut into 1" pieces (or buy canned, diced, to save time--be sure to drain the juice)
8 oz. Fresh Mozzarella, cut into 1" pieces
6 oz. Diced Ham or Prosciutto (I just used deli sliced ham)
1/3 Cup Chopped Fresh Basil (3 Tbsp. Dried, but best to get fresh for this recipe)
1 Small Red Onion, thinly sliced (optional to add more flavor--I did not add--if you know my aversion to fresh onions, you understand).
Oh and ignore the lettuce in the photo at the right--we had a side salad with our meal, but the lettuce is definitely not a key ingredient.


Directions:
1.  Preheat oven to 375 degrees.  Spray a large baking sheet with nonstick cooking spray (or line with foil and spray that with cooking spray).
2.  In a large bowl, toss bread pieces with 1 Tbsp. oil and pepper.  Spread bread mix onto baking sheet into 1 layer.  Bake for 8-12 minutes, or until bread is lightly browned (outer part will be crunchy and the middle will still be a little soft).
3.  Whisk together the garlic, vinegar, capers, and remaining 1/4 cup oil in large bowl.
4.  Add bread, tomatoes, Mozzarella, ham, and basil to bowl and stir and toss well to cat.  Let flavors sit for 20-30 minutes, at room temperature, before serving.  Or, make a couple hours ahead of time and chill in refrigerator (then serve at room temperature).

Enjoy!

Caprese Chicken

I love easy, healthy entrees.  This dinner is simple and straightforward to make, yet tastes totally gourmet and looks great too.  My husband's reaction was something along the lines of, "Wow, fancy," which means he was totally impressed.  Did I mention how healthy this meal is?  Lean protein, heart-healthy olive oil, basil, and red peppers in this Mediterranean dish.
Ok, false advertising...this is not really "caprese" chicken, as I used red peppers instead of tomatoes...but it looks very caprese-like.  And it tastes so good, so whatever I'm calling it, just try it.

Ingredients:
1 lb. Chicken Breasts (boneless, skinless; 3-4 breasts)
2 Tbsp. Balsamic Vinegar

3 Tbsp. Extra Virgin Olive Oil, Divided
1 Tbsp. Minced Garlic
1/2 Red Pepper, Cut into Strips
4 Basil Leaves
4 oz. Fresh Mozzarella, cut into 3-4 slices (one per chicken breast)

Directions:
1.  Marinade chicken breasts in balsamic vinegar, 2 Tbsp. of the olive oil, and the garlic for 2-3 hours.
2.  Grill chicken breasts, bake, or sautee on stovetop until cooked through (I baked at 350 for about 15-20 min).
3.  While chicken is cooking, heat remaining 1 Tbsp. olive oil in skillet.  Add red pepper strips and saute for 5-7 minutes, or until soft and cooked thoroughly.
4.  Place one chicken breast on a plate.  Top with a slice of Mozzarella, then basil leaf, then 3-4 red pepper strips.

Serve immediately and enjoy!

Citrus-Balsamic Salmon & Spinach

I love fish.  This recipe uses tasty salmon and is gluten-free, dairy-free, heart-healthy, omega-3 loaded, and delicious.  Be sure to use Wild Alaskan Salmon if you can, as it is the most sustainable (vs. farmed or from other regions which don't use sustainable fishing methods).  In addition to wild salmon from Alaska being better for the environment/fish population, wild is also nutritionally healthier than farmed.  This recipe is simple, light and perfect for summer, especially with the citrus flavors.  I adapted this recipe from one I found at Whole Foods. 

Ingredients:

4 Salmon Fillets
1/4 Cup Balsamic Vinegar
1-2 Tbsp. Orange Zest (zest from one small orange)
1/4 Cup Lemon Juice
1 tTbsp. Honey Mustard
3 Tbsp. Olive Oil

Directions:

1.  Preheat oven to 400 degrees F.  Line a baking sheet with foil and spray with cooking spray.
2.   Whisk together balsamic vinegar, orange zest, lemon juice, honey mustard, and olive oil in a medium bowl.  Place salmon fillets in a dish and pour marinade over them.  Refrigerate for 30 min to 1 hour.
3.  Remove salmon from marinade. Pour marinade into a small pot and boil over medium heat to reduce by half.
4. Meanwhile, place salmon fillets on baking sheet.  Bake for 10-12 minutes, or until fish is cooked through. 
5.  Serve salmon over a bed of fresh steamed spinach, seasoned lightly with sea salt and black pepper.   Drizzle salmon with citrus-balsamic-reduction sauce.

Enjoy!

Nutrition

Per Serving (254g-wt.): 320 calories (130 from fat), 15g total fat, 2g saturated fat, 34g protein, 10g total carbohydrate (0g dietary fiber, 7g sugar), 95mg cholesterol, 180mg sodium

Sun-dried Tomato & Avocado Pasta

I love to make a batch of the Sun-dried Tomato & Avocado Pasta on Sunday, store it in the refrigerator, and then eat it for lunch or dinner throughout the week.  It has a lot of healthy fats, fiber, and lean protein, making it an amazingly healthy meal that keeps you full for hours (but not weight-gaining-full--in fact, I usually lose weight eating this meal).  Because there are a lot of healthy fats in this meal, it is somewhat calorically-dense, so be sure to watch your portion sizes.  Some of the key healthy ingredients in this recipe are: the avocado, lean bacon, whole wheat/grain pasta, sun-dried tomatoes, and olive oil.  
The avocado has: heart-healthy fats (the kind that reduce LDL "bad" cholesterol), lots of folate (great for reproductive, eye, and heart health), beta-sitosterol (reduces blood cholesterol), and potassium (reduce blood pressure).  
Turkey or veggie bacon provide healthy lean protein; just be sure to look at the sodium content as well as chemicals and preservatives in these to avoid health-damaging effects.   
Whole wheat/whole grain pasta provides tremendous health benefits over refined white pasta.  It is more filling (more fiber) and better for you, reducing your risk of metabolic syndrome and insulin-resistance over eating refined carbs (e.g. white pasta).  Sun-dried tomatoes provide  lycopene and other antioxidants (like Vitamin C) to fight free radicals, prevent cancer, and promote heart health.
Olive oil, although calorically-dense, is amazing for heart health (increases HDL "good" cholesterol, while lowering LDL "bad" cholesterol and reduces blood pressure) and weight maintenance/loss.  As a staple of the "life-lengthening" Mediterranean diet, olive oil contributes to overall improved health. 


Ingredients (~= 6 servings):
1 Box (13.5 oz) Whole Grain/Wheat Pasta (I used Ronzoni Health Harvest Fusilli, but Penne, Bow Tie, Fettuccine, or any other pasta is also fine)
1 Avocado, diced
1/2 cup Julienne-cut Sun-dried tomatoes (I cut them up even smaller)
6-8 oz Turkey or Veggie bacon, cooked and crumbled (I used Morningstar Farms Bacon Strips)
4 Tbsp. Olive Oil, extra-virgin
1 Tbsp. Sherry Cooking Wine
1 Tbsp. Apple Cider Vinegar
1 Tbsp. Balsamic Vinegar
1 Tbsp. Lime (Juice of 1/2 a Lime)
1 tsp. Basil


Directions: 
1. Dice the Avocado.  Cut the sun-dried tomatoes into smaller pieces. Cook and crumble the bacon.
2. Bring a pot of water to a boil over medium-high heat.  Cook pasta according to package directions.
3. While the pasta cooks, combine the diced avocado, sun-dried tomatoes, cooked/crumbled bacon, olive oil, sherry cooking wine, apple cider vinegar, balsamic vinegar, lime juice, and basil (i.e. all the other ingredients) in a mixing bowl.
4. Drain the pasta.
5.  Add pasta to the avocado/bacon mixture.  Toss and stir well to coat.  
6.  Serve at any temperature--immediately as hot or refrigerated.  It tastes great either way!