Chili-Roasted Salmon with Cilantro Cream Sauce

Happy Cinco de Mayo!  Considering that May 5th is the day before my birthday, I always especially enjoyed the festivities of Cinco de Mayo because (as a child) it felt like a big huge birthday celebration for me.  :)  This Mexican-inspired recipe is absolutely delicious and provides a ton of healthy heart-brain-eye-healthy omega-3s (among a number of other nutrients).  I adapted this recipe slightly from one I found in Fitness Magazine.  Enjoy!  

Ingredients:

4 Tablespoons Lime Juice
2 Teaspoons Minced Garlic
2 Teaspoons Chili Powder
2 Teaspoons Ground Cumin
3 Teaspoons Olive Oil
4 4-Ounce Salmon Fillets (Wild-Caught, Skinless)
3 cups Frozen Corn Kernels, Thawed
1 Bell Pepper, Sliced (I used Green, could use Red)

3 Tablespoons Minced Onion (or Sliced Red Onion)
Sea Salt
Black Pepper
1/3 Cup Sour Cream (light, organic)
2 Tablespoons Chopped Fresh Cilantro (or 2 Teaspoons Dried Cilantro)

Directions:
1. Preheat the oven to 400 degrees. Line 2 large baking sheets with aluminum foil and spray with cooking spray. In a small dish, mix together half the lime juice with garlic, chili powder, cumin, and 1 teaspoon olive oil. Add salmon and coat in sauce.  Set aside.
2. In a medium bowl, toss together corn, bell pepper, onion, and remaining olive oil. Spread corn mixture on one of the baking sheets.  

3. Remove salmon from marinade and place on second baking sheet. 

4.  Drizzle remaining chili-salmon marinade over corn mixture. Season salmon and corn with sea salt and black pepper.  

5.  Place both baking sheets in the oven and roast for 10-12 minutes, until fish is just cooked through and vegetables are tender (stir corn mixture once if desired).
6. Combine sour cream, cilantro, and remaining lime juice. Place one salmon fillet and 1/4 of the corn mixture on a plate. Drizzle cilantro cream sauce over fish.

Enjoy!

Nutrition facts per serving: 444 calories, 33g protein, 22g carbohydrate, 25g fat (5.9g saturated), 3g fiber

Chicken & Shrimp Creole Jambalaya

The cold weather makes a nice warm spicy dish sound great.  This jambalaya recipe is of the Creole (vs. Cajun) style, because it includes tomatoes.  This recipe is quick and healthy, involving three different lean meats (chicken, shrimp, and turkey sausage) and a little spice to boost your mind and metabolism.  Pair it with some tomatoes, celery, green peppers, and fiber-rich brown rice and you have a healthy, delicious meal, made in just minutes!

Ingredients:

• 2 - 14 oz Cans Diced (or Stewed) Tomatoes
• 12-14 oz. Cooked Chicken, Diced
• 12-14 oz. Shrimp (peeled, deveined, tail-removed)
• 12-14 oz Turkey Sausage, Sliced
• 1 Green Bell Peppers, Diced
• 1/2 Cup Chopped Celery (about 4 stalks)
• 2 Cups Instant Brown Rice
• 5 Cups Chicken Broth
• 1 Tbsp. Garlic Powder
• 1 Tbsp. Onion Powder
• 2 tsp. Paprika
• 2 tsp. Black Pepper
• Hot Sauce, as much as your taste buds can handle (I used Tabasco)

Directions:
1.  In a large stockpot, over medium-high heat, combine all ingredients and bring to a light boil.
2.  Reduce heat to low, cover, and simmer for 5-10 minutes.

Enjoy!

Greek Pasta Salad

I'm always looking for healthy and yummy recipes that are good for work/school week lunches.  It's an added bonus if these meals don't have to be heated, since I have limited portable glassware and heating meals in plastics is a no-no.  So, this recipe fits the bill--heart-healthy Mediterranean foods (olive oil, vinegar, feta, peppers, olives)--and it requires no re-heating.  Plus, we have a fall BBQ at a friend's house this weekend and this will make a nice side dish for the burgers.  Thus, eat this salad as a side dish or as a meal!

Ingredients:
1 Box Whole-Wheat Penne Pasta (or Fusilli, or Falafel, or whatever your heart desires)

1 Red Bell Pepper, Diced

1 Green Bell Pepper, Diced

2 Cans Sliced Olives

1 Can or Jar Artichokes

1/2 Cup Crumbled Reduced-Fat Feta Cheese
1/4 Cup Olive Oil
3-4 Tbsp Balsamic Vinegar (or Red Wine Vinegar)
1 Tbsp. Lemon Juice
2 Cloves Garlic, Chopped (or 2 tsp. Minced Garlic)
1 tsp. Sea Salt
1 tsp. Pepper

Directions:
1.  Cook pasta according to package directions.  Rinse with water and drain.
2.  Combine the diced peppers, olives, artichokes, feta, and pasta in a bowl.
3.  Whisk together the olive oil, vinegar, lemon juice, garlic, sea salt & pepper. Pour over pasta/veggie mixture.   Stir well or lightly toss to coat.  Serve immediately or chilled.

Enjoy!

Southwest Chicken Salad

Ok, summer's pretty much gone and I promised more salad recipes.  Oops, sorry. I made a lot of salads this summer and didn't post a lot of recipes for them.  I absolutely love how healthy and filling salads are, as well as how great they taste and how good they make you feel (and look).  This recipe is filled with veggies, fiber, lean protein (beans and chicken) and the spiciness is a metabolism-booster.  I know there aren't photos-but I'll post when those when I make it again.  I hope you enjoy it on one of our last warm days!

Ingredients (4 servings):

• 1 Head of Romaine Lettuce
• 1 lb. Chicken Breasts, cut into 1-2" cubes
• 1 Red Bell Pepper, cut into strips
• 1 Green Bell Pepper, cut into strips
• 2 Ears of Corn, cooked with corn cut off
• 1 Tomato, diced
• 1 Can Black Beans, rinsed and drained
• 1/2 cup Cheddar cheese (reduced fat or fat-free)
• 3 Tbsp. Chopped Fresh Cilantro
• 1/2 cup Fat-free sour cream
• 1/2 cup Salsa
• 1 Lime, quartered

Directions:
1. Heat olive oil in skillet over medium-high heat.  Place cubed hicken in skillet and cook for approximately 10 minutes, or until chicken pieces are no longer pink.  Remove from heat.
2. Rinse and cut or tear the romaine lettuce.  Divide onto four plates.
3. Evenly place the red and green pepper strips on each of the salads.
4.  Add the cooked corn (Cooking note: Place ears of corn in boiling water for approximately 5-7 minutes.  Remove from heat.  Once cooled, use a knife to cut the corn off the cob, rotating the corn as you cut each additional row).
5. Add the black beans to the salads.
6.  Place 1/4 of the cheese on each of the 4 salads (1/8 cup each).
7.  Add the cooked chicken to each of the salads.
8. Sprinkle fresh cilantro on each salad.
9. Combine the sour cream and salsa and stir well to create the salad dressing.  Drizzle on top of salad, or place on the side in a small ramekin.

10. Squeeze one lime wedge on each salad.

Serve immediately!  

Sloppy (Turkey) Joe's

This meal was inspired by Adam Sandler and Chris Farley on SNL, doing "Lunch Lady Land."  You know, "sloppy joe, slop sloppy joes."  Watch it for a laugh, or listen while you cook.

Anyway, sloppy joes can be made healthy by using lean turkey meat, fresh tomatoes (instead of ketchup with high-fructose corn syrup), organic bell pepper, and whole grain buns.   

Ingredients: 

• 1 Tbsp. Olive Oil
• 1 lb. Ground Turkey (99% lean is what I used)
• 2 tsp. Minced Onion
• 1 Organic Green Bell Pepper, diced
• 1 tsp. Garlic Powder
• Coarse salt and ground pepper, to taste
• 1 can (8 oz) Organic Tomato Sauce
• 1 can (14.5 oz) Organic Crushed Tomatoes (or use fresh)
• 2 Tbsp.  Brown Sugar
• 1 Tbsp. Cider Vinegar
• 1 Tbsp. Worcestershire Sauce
• 4 Whole-Wheat Hamburger Rolls

Directions:

1. Over medium heat, heat oil in a large saucepan.   Cook the turkey and onion until turkey is no longer pink.
2. Add diced bell pepper and cook for another 1-2 minutes.
3. Reduce heat to simmer.  Drain meat and put back in pan.
4. Add in next seven ingredients (garlic powder, salt/pepper, tomato sauce, tomatoes, brown sugar, cider vinegar, and Worcestershire.  Simmer for 10 minutes, stirring occasionally.
5. Serve on buns with Baked Sweet Potato Fries (see BBQ Chicken with Sweet Potato Fries Recipe) and Fresh Steamed Green Beans  (Steam with 2 Tbsp. Water for 5 minutes on stovetop while meat is simmering.  Or, my favorite, use the Pampered Chef microwave steamer. Top with a little melted organic butter) for your side dishes. 

For Freezing: You can freeze the Sloppy Turkey Joe meat for up to 3 months.  Just store in an airtight plastic bag (double bag) and be sure to label/date the bag.  Let defrost in the refrigerator during the day.  Then, put in skillet and cook on low for 10-15 minutes, until hot.

Sweet 'n Sour Chicken Stir-Fry

You've gotta love stir-fries.  They are really fast and easy to make and also one of my favorite ways to get my daily dose of a variety of vegetables--the more color, the healthier (and of course, I used all organic and encourage you to do so also).  Plus, stir-fries taste so good; it doesn't even taste like you're eating healthy.  

Ingredients:

16 oz Boneless Skinless Chicken Breasts (Organic!)
1/4 cup Cornstarch
2 Tbsp. Reduced-Sodium Soy Sauce
1 tsp.  Ground Ginger
1 tsp. Garlic Powder
1 cup  Chicken Broth
1/3 cup Sweet 'n Sour Sauce (try to find one with high fructose corn syrup and too many preservatives!)
3 Tbsp Cooking Oil, divided
2 cups Broccoli Florets
1 cup Sliced Carrots (about 3 carrots)
1 Red Bell Pepper, cut into strips
1 Green Bell Pepper, cut into strips
4 oz. Mushrooms (I used canned, but fresh also works)
Whole-Grain Brown Rice

Directions:

1.  Cut chicken into approximately 1-in. squares; place in a bowl (or plastic bag) with cornstarch and toss to coat.

2.  In a separate bowl, combine soy sauce, ginger, garlic powder, sugar, and chicken broth. Set aside. 

3. Over Medium-High to High heat, heat 2 Tbsp. oil in a large skillet or wok.  Once oil is warm, add chicken and stir-fry 3-5 minutes (or until no longer pink).  Remove from skillet/wok. 

4.  Add remaining oil. Stir- fry broccoli, carrots, bell peppers, and mushrooms for 5-7 minutes or until crisp-tender.  

5.  Add chicken to the skillet.  Pour in chicken broth mixture and sweet and sour sauce. Cook and stir until thickened and hot.

6.  Serve over a bed of whole-grain brown rice (I made instant brown rice, bowling water while I cut chicken and adding rice after chicken was cooked and before I stir-fried the veggies). 

Healthy Veggie Pizza

Who doesn't love Pizza?  This heart-healthy pizza recipe allows us to indulge in pizza without the artery-clogging saturated fats in regular pizza.  And it's also loaded with a ton of veggies for a great way to pack vitamins and nutrients in a tasty way.

Ingredients (5 servings):
1 Refrigerated Pizza crust (whole-wheat preferred)
1 8 oz. can Tomato sauce (no sodium)
1 Tomato, diced
2 tsp. Basil
2 tsp. Oregano
2 tsp. Garlic Powder
2 Tbsp. Olive Oil
8 oz sliced mushrooms (2 small cans or fresh)
1 Green bell pepper, diced
1 can Artichoke hearts, drained (could use fresh/frozen)
8 oz. sliced Black mushrooms (2 small cans)
1 3/4 cups Mozzarella cheese (I use fat-free-2% also ok for better melting and flavor, but I would use less to limit calories and saturated fat)
1 3/4 cups Cheddar cheese (same comment as Mozzarella)
3/4 cup Feta Cheese (I use reduced fat)
Parmesan Cheese, optional (sprinkle on top)

Directions:
1. Preheat Oven to 400 degrees F.
2. Place/unroll pizza crust onto greased baking sheet.  Bake for 5 minutes.

3. Spread tomato sauce on warmed, slightly-cooked pizza crust.
4. Combine diced tomato, basil, oregano, garlic powder, and olive oil in a small bowl.  Spread this mixture on top of pizza.
4. Evenly spread the veggies--artichoke, mushrooms, olives, and green pepper--on top of pizza.
5. Sprinkle Mozzarella, Cheddar, and Feta cheese on top of the pizza.  Optional: sprinkle Parmesan on top.
6. Place pizza in oven and bake for additional 6-9 minutes, or until edge of pizza are slightly browned.

Serve Immediately and Enjoy!!

Turkey-Stuffed Peppers

I love this recipe for so many reasons.  Turkey-stuffed bell peppers are filled with lean protein and vitamin and nutrient-packed veggies.  They're also low in carbs, fat, and calories.  And of course, they're tasty, filling, and look gorgeous.  Be sure to look for low (or no) sodium/salt for your tomato sauce to keep this dish heart-healthy as well.  

A few words on peppers.  They're delicous raw as a snack and add a lot of flavor to prepared dishes.  Peppers are full of vitamins A, C, and K.   They're loaded with antioxidants, lycopene, and fiber.  

Ingredients (4 servings):

1 lb. Lean Ground Turkey 

3 Large Green Peppers (2 with tops, seeds, and core removed, 1 chopped)
3 Large Red Peppers (2 with tops, seeds, and core removed, 1 chopped)

2 Tbsp. Olive Oil
2 Medium Garlic Cloves, chopped (or 2 tsp. minced garlic)
1 cup fresh Mushrooms, sliced (or 1 4-oz. can sliced mushrooms)
1/2 tsp. Garlic Powder
2 tsp. Basil
2 tsp. Oregano  
1 Ripe Red Tomato, diced (or 1 Can Diced Tomatoes, no Salt Added) 
2 small cans (or 1 Large-14-15 oz) low (or no) sodium Tomato Sauce

1/3 cup Parmesan or Mozzarella cheese (I used some of each cheese; Also, I use Fat-Free Mozz, but 1-2% is also healthy with a little more flavor)

Extra Parmesan or Mozzarella cheese (for sprinkling on top)

Directions: 

1.  Preheat oven to 350 degrees.

2.  In medium skillet, brown turkey.  Drain and set aside.

3.  Heat oil in medium skillet over medium-high.  Add mushrooms, chopped Green and Red Peppers, and garlic.  Sauté about 4-5 minutes.

4.  Turn heat to low.  Add turkey, seasonings (basil, oregano, garlic powder), diced tomatoes, and tomato sauce to skillet with veggies.  Stir to mix well.  Stir in cheese.

5.  Spoon 1/4 the mixture into each of the 4 Peppers.  Set on baking sheet lightly sprayed with butter cooking spray (be careful your peppers don't topple over!)  If you have extra filling, save it to eat by itself or over rice or pasta for leftovers.

6.  Sprinkle remaining cheese on top of each Pepper.

7.   Bake for 35 minutes.

Serve immediately!

For Freezing:  Wrap each individual bell pepper in plastic wrap and then aluminum foil (be sure to label/date each pepper).  Thaw in refrigerator during the day.  Once thawed, place in greased baking dish and bake at 350 for about 30-35 minutes.  They should freeze for up to 3 months.    

Note:  I omitted onions from this recipe, although adding 1/4 to 1/2 cup chopped onions (during Step 3) would be perfectly acceptable and would add more flavor.  I personally don't like onions though.