When you go to the grocery store are you confused at what kind of fresh salmon you are buying?  I was at first.  I had no idea what the difference between wild caught, farm raised, Pacific or Atlantic salmon was.  By talking to folks who love and eat salmon on a regular basis, majority wins..the Pacific wild caught salmon is better than the Atlantic farm raised.  The Pacific wild caught is more flavorful and has a deeper color than the other.  It may be a little more expensive; but well worth it.  For more information on salmon, here is an interesting article. 

We love to grill our salmon; but keep in mind when grilling it, take it off, even if the middle is still a little raw.  It you let it set for 10 minutes before eating it, it will finish cooking!

Here is a great recipe for ASIAN GRILLED SALMON (adapted from Ina Garten – Barefoot Contessa)

1 side of fresh salmon, noed but skin on (about 3#’s)

FOR THE MARINADE:

2T. Dijon mustard

3T soy sauce

6T EVOO

1/2 tsp. minced garlic

Preheat your grill, lightly brush the grilling rack with oil to keep the salmon from sticking. 

While the grill is heating, lay the salmon skin side down on the cutting board and cut it crosswise into 6 equal pieces.  Whisk together the marinade ingredients in a small bowl.  Drizzle half of the marinade onto the salmon and allow it to sit for 10 minutes.

Place the salmon skin side down on the hot grill; discard the marinade the fish was sitting in.  Grill 4-5 minutes, depending on the thickness of the fish.  Turn carefully with a wide spatula and grill for another 4-5 minutes.  The salmon will be slightly raw in the center; but don’t worry it will keep cooking as it sits. 

Transfer the fish to a flat plate, skin side down, and spoon the reserved marinade on top.  Allow the fish to rest for 10 minutes.  Remove the skin and serve warm , room temp. or chilled.

I like to make extra as it is great the next day in a salad or sandwich!

Cheers!

Chef Kathy

I want to thank Kraft foods for bottling Zesty Italian Dressing!  I use it on a lot of things, I mean a lot!  It’s great for marinating chicken and shrimp.  If you are a liver fan (I’m not) you can marinate the liver in Italian Dressing to remove the liver taste, why not just eat a steak?  I love it over fresh veggies for a quick salad, it’s great on salad; but one of my most favorite ways to use it is this quick and easy ZESTY CHICKEN AND PASTA ~

It is a really forgiving recipe, just use up the fresh veggies you have in the fridge!  The kids even will eat it!!

ZESTY CHICKEN & PASTA ~

1 lb. boneless skinless chicken breasts, cubed

1/2 – 3/4 cup Zesty Italian Dressing

2 cups broccoli florets

1 small onion, thinly sliced

1 large red bell pepper thinly sliced

1 T. Parsley, chopped

1/4 cup fresh Parmesan Cheese

8oz. cooked and drained pasta – whatever you have in the cupboard

Cook chicken in 1/4 cup dressing until pink, add veggies and parsley.  Cook until tender, stirring occasionally.  Toss with pasta and remaining dressing, sprinkle with cheese.

Cheers!

Chef Kathy

I’ve been trying to get “back on the wagon” with the healthy eating habits!  I did good in January, then we went on a little vacation in February and had friends visit.  It seems like the dryer has shrunk my pants once again

Here is a great salad that you can use as a main dish!  I do substitute Splenda for the sugar to cut out a few more calories.  It is loaded with lots of fresh veggies that you can find at the local Farmers Market!  I bet your kids will even eat it!  I have also used cooked, chilled shrimp in place of the chicken ~ delicious!

CHINESE CHICKEN SALAD:

9 T. oil

1 clove garlic, large, minced

4 T. soy sauce

1/4 tsp. ground ginger

3 1/2 cups chicken breasts

2 cups shredded Romaine

2 cups carrots, peeled, then sliced into matchsticks

2 cups cucumbers, peeled and sliced into matchsticks

2/3 cup green onions, sliced thin

1 cup fresh bean sprouts

1 cup fresh pea pods

1 cup jicama, sliced into matchsticks

1 can water chestnuts, sliced

3/4 cup toasted, slivered almonds

2 T. toasted sesame seeds

4 T. sugar

2 T. white vinegar

2 tsp. salt

1/4 tsp. pepper

For the marinade:  Mix together 1 T. oil, garlic, 2 T. soy and ground ginger.  Place chicken in marinade and let set for at least one hour, turning chicken frequently.  Remove from marinade and bake on a foil lined sheet pan at 400 D. for 15 min. or so.  Cool and shred with a fork.

For the dressing:  In a saucepan, mix together the sugar, vinegar, salt and pepper.  Cook over med. heat stirring just until sugar dissolves.  Cool then add 1/2 cup oil and 2 T. soy.  Mix well.

Toss all together just before serving!

Enjoy!

Cheers!

Chef Kathy

I love soup!  We eat soup at our house every season!  I think if you stay away from the cream and cheese, it is fairly healthy for you!  I had forgotten about this recipe; I got it from my aunt in Indiana a few years back.  If you can’t find the sweet Italian sausage, I have substituted chicken sausage.  It works best when slicing the sausage to put it in the freezer to firm it up.  Then use a really sharp knife.

I also use the pre-shredded coleslaw mix to lessen the time it would take to shred a head of cabbage.

MINESTRONE SOUP~

1# Sweet Italian Sausage

1 T. Olive oil

1 T. minced garlic

1 cup diced onion

1 cup sliced carrots

2 tsp. dried basil

2 small zucchini – sliced

16 oz. can diced tomatoes, not drained

2 cans (10 3/4 oz) beef bouillon

2 cups shredded cabbage

1 tsp. salt

1/2 tsp. pepper

16oz. Great Northern Beans, not drained

Brown sliced sausage in olive oil, along with the garlic and onion until soft.  Add the rest of the ingredients (except the beans), bring to a boil and simmer for one hour.  Add beans and heat for additional 20 minutes. 

Serves 8

Enjoy!

Cheers!

Chef Kathy

I love egg rolls!  Sometimes when I am out walking toward the grocery store, I can smell the aroma of egg rolls coming from the Chinese restaurant down the street! 

Since the new year, I have been trying to cook some of my favorite things using a healthier twist.

I came across this  recipe on a blog that I follow and gave it a tweak or 2 and this recipe made it to the archives!  It is delicious!  I made it for a party and I should have doubled the batch – you can’t stop after 1!  Serve them up with a side of salsa, low fat sour cream and a little guacamole and it will be better than eating out!

The original recipe didn’t have any meat in it.  I added 1# of browned spicy chicken sausage, you could probably use some lean seasoned pork sausage too!

BAKED SOUTHWESTERN EGG ROLLS:

• 2 cups frozen corn, thawed
• 1 (15 oz.) can black beans, rinsed and drained
• 1 (10 oz.) package frozen chopped spinach, thawed and squeezed dry
• 2 cups shredded Mexican cheese blend
• 1# spicy chicken or pork sausage, browned
• 1 (4 oz.) can diced green chilies, drained
• 4 green onions, chopped

• 1 tsp. ground cumin
• ½ tsp. chili powder
• 1 tsp. salt
• ½ tsp. pepper
• ¼ tsp. cayenne pepper
• 1 package egg roll wrappers (about 24 total)

• In a large bowl, combine everything but the egg roll wrappers. Mix well to blend. Lay an egg roll wrapper out on a work surface so that one of the corners is pointing toward you and place ¼ cup of the filling in the center. Fold the tip closest to you up over the filling, roll a bit, then take the points pointing outward and fold them in toward the center. Continue rolling into an egg roll shape until a small part of the remaining point is still free. Dip a finger in water or beaten egg and lightly brush on the edges of the free corner. Finish rolling and press to seal closed. Repeat with the remaining wrappers and filling.
• Preheat the oven to 425˚ F. Lightly oil a baking sheet with cooking spray. Place the sealed egg rolls on the baking sheet seam side down and spray the tops of the egg rolls with cooking spray. Bake for about 15 minutes, or until lightly brown, turning halfway through baking.  Serve warm with sour cream, salsa and guacamole.

Adapted from Ezra Pound Cake blogspot

Cheers!

Chef Kathy

I tried as best I could to eat healthy during the Superbowl.  I think I did pretty good.  I did have a wing or 2 and a couple of chips; but for the most part, I feel good today!

I found this website with some fun facts on it.  I thought it was quite amusing how many people call in sick the day after, that there is a 20 percent increase in antacid sales, and that Superbowl Sunday is the 2nd top eating day in the United States right after Thanksgiving!  Click on the highlighted link to get some more fun facts

Anytime I overeat, whether it be Superbowl, Thanksgiving, vacation.  I’ve found these tips help me get back on track -

The next day:

Drink LOTS of water!

Reduce your heavy fats and try to eat WHOLE foods – stay away from those processed ones

I try to eat fish and lean chicken for a week

Eat LOTS of fresh fruits and vegetables

& Finally – kick up your exercise a notch or 2!

You will be feeling better!  I also want to share a couple of recipes that I find really tasty; but low in fat!

BAKED SALMON WITH CREAM SAUCE:

2#’s salmon fillets

3/4 cup non fat sour cream

1/3 cup non fat mayonnaise

2 T. flour

2T. fresh squeezed lemon juice

1/4 tsp. dried dill weed

8 oz. non fat cream cheese – softened

1- clove of garlic, minced

1/3 cup white wine

salt & pepper to taste

Paprika – for garnish

Preheat oven to 400 degrees.  Wash salmon fillets and pat dry.  Spray a 9×13 inch baking dish with non-stick spray.  Arrange the salmon, skin side down, in a single layer.  In a mixing bowl, combine the sour cream, mayonnaise, flour, lemon, dill, cream cheese, garlic and wine until smooth.  Spread evenly over salmon.  Sprinkle lightly with salt and pepper and garnish with a sprinkle of paprika.  Bake uncovered for 15-20 minutes or until internal temperature reaches 140 degrees. 

APPROXIMATE COOKING TIMES FOR SALMON:

1/4 -1/3″   3-4 min.

1/2 – 3/4″  4-6 min.

1 – 1 1/2″  8-12 minutes

This is a favorite vegetable salad of mine!  I like to keep it handy in the refrigerator to “munch” on when I get a craving for food!  It tastes better if you let it marinade overnight!

MARINATED VEGGIE SALAD:

• 1 pint cherry tomatoes, halved
• 1 medium zucchini, cubed
• 1 medium yellow summer squash, cubed
• 1 medium cucumber, cubed
• 1 each medium sweet yellow, red and green pepper, cut into 1-inch pieces
• 1 can (6 ounces) pitted ripe olives, drained
• 1 small red onion, chopped
• 8oz. sliced button mushrooms (fresh)
• cut up broccoli and cauliflower
• 1/2 to 3/4 cup Low Fat Zesty Italian salad dressing

Until next time!

Chef Kathy

If you are a football fan or not, the Superbowl is a great way to get together with friends!  I happen to love football; but there were years when I hosted Superbowl parties, it seemed like the women crowded around the kitchen island sampling everyone’s new recipes which usually consisted of cheesy dips, little smokies wrapped in bacon, summer sausage and cheese, chocolate bars with carmel drizzled over the top!  Lots of chips and french onion dip and the list goes on and on!  Here is a quote that I found interesting; but I can believe it!

Wouldn’t you figure on day 2 of the new year; I get a pizza craving.  I usually like pizza with lots and lots of cheese, sausage, pepperoni and did I mention cheese?

I am still deChristmastising the refrigerator after the holiday get togethers; trying to use up those odds and ends of things.  This is what I came up with ~  had one too many slices; but don’t feel guilty about eating it as it was loaded with veggies, lean chicken and not a lot of cheese!

If you look back on a recent post called “now that’s a pizza pie“  you can find the quick and easy recipe for a great thin and crispy pizza crust.

Then I took the lonely butternut squash that has been sitting in the pantry for quite sometime, cut it in half lengthwise, left the seeds in, put it flesh side down on a aluminum foiled jelly roll pan and roasted it in the oven at 400 degrees for about 45 minutes.  Pulled it out, carefully removed the skin and seeds, let it cool for 15 min.  then thinly slice.  I think that butternut squash is one of the best winter squash you can eat!  I would describe it on the same order as a sweet potato, just a little firmer!

I’ve got my crust spread out on the pan, I brushed a little olive oil on top of the dough.

Next, I had some tomatoes that were looking a little shriveled…so I sliced them up placed them on the crust. If you don’t want to use fresh tomatoes, I would suggest just taking a can of tomato sauce as store bought pizza sauce has quite a bit of sugar!

Next, I had some Grilled Lemon Chicken Breasts left over from Sunday night.  I took and shredded one of those put that on top of the tomatoes.

Then I placed all of that sweet, roasted squash on top.

Then I found a half of container of pre made basil pesto….  I just dolloped that all over the squash.  This made the pizza!

No pizza would be complete without cheese; but then I remembered that I was on a diet so I just took about 1 cup of low fat shredded mozzarella cheese and sprinkled on top. ( I also added some left over Brie just to use it up)

Then baked it at 500 degrees on the bottom rack of the oven for about 10 minutes.  If you think that the top should be a little more golden, just move the pie to the top rack and med. broil for 2-3 minutes!

It was delish!

This morning I looked in the basket of fruit sitting on the counter; seems like I have been eating these little clementines,  3 or 4 a day and they keep multiplying. 

I look forward to buying a box every year, as they are so easy to peel and very sweet.  If anyone is wondering; the clementine is a variety of the mandarin orange family.  Also a member of that family is the tangerine.  Sometimes folks will get the tangerine and the clementine mixed up.  Here are some differences.  The tangerine is larger and darker in color that the clementine.  They both peel easy; but the clementine is seedless while the tangerine has white seeds.  I think the biggest difference is that the clementine is a lot sweeter than the tangerine. 

When I get tired of eating these little guys plain, I like to do a low fat stir fry and add them to it!  I add crushed red pepper flakes to the stir fry and the sweetness of the clementines “mellow” out the spiciness of the dish.

This will make a large stir fry, will serve 6 to 8.  I like to serve it with a side of wild rice or brown rice.

SPICY ORANGE BEEF

6 clementines

4 tsp. cornstarch

1/2 cup water

1.5 #’s boneless sirloin steak, trimmed and thinly sliced

8 cups of fresh broccoli florets cut small

6 scallions cut into 2 inch lengths

2 large red bell peppers, seeded and cut into 1/2 inch strips

4 cloves of garlic minced

6 T. low sodium soy sauce

1/2 tsp red pepper flakes (can use more if you like more heat)

Grate the zest from the clementines; set aside.  Peel the clementines and separate into sections.  Stir together the corn starch and 4 T. of water in a cup until smooth; set to the side.

Spray a non stick stir fry pan or a deep non stick skillet with cooking spray and set over med. high heat.  When the pan is hot, add half of the beef and stir fry until browned about 3 minutes.  Transfer the cooked meat to a bowl and continue with the remaining beef.  Set aside so your pan is ready to stir fry the veggies.

Add the broccoli and the remaining 4 T. of water to the pan.  Cook covered for about 2 minutes.  Increase the heat to high.  Add the scallions, bell pepper, garlic, clementine zest, soy sauce & crushed red pepper flakes; stir fry for a couple of minutes.  Stir the cornstarch mixture and add to the pan along with the clementines.  Stir fry until heated through; about 3 minutes longer.

Per serving average calories are 190 calories per 1 1/4 cups.  This does not include rice.

Enjoy!

I also was on the Food Network site and Robin Miller posted these little tidbits as well – thought I would share them with you!

Fresh clementine salsa: Combine clementine sections, diced roasted red peppers, canned black beans, diced jalapeno pepper, fresh cilantro, fresh lime juice and ground cumin.

Easy dessert topper: Top store-bought cheesecake with orange marmalade and clementine sections.

Citrus barbecue sauce: Puree clementines into your favorite barbecue sauce for chicken, pork and steak.

Clementine-infused cake: Replace the milk in your favorite white cake mix with clementine juice; add a little finely grated clementine zest to the frosting.

Easy citrus breakfast or snack: Top whole grain toast with cream cheese and clementine sections.

Citrusy side dish: Add chopped clementine sections to your favorite rice pilaf mix and top with toasted nuts

I hope this helps if you have an abundance of little cuties at your house!

I love chicken marsala; but after doing some research, going out to dinner at an Italian Restaurant you could easily rack up around 770 calories that is without pasta. 

I am trying to come up with ways to cut calories in my favorite dishes without losing the flavor!  I have a slick computer program that allows me to calculate all of my recipes nutritional information so I am aware what I am sticking in my mouth! 

I came up with this recipe a while back, I use alot less oil and in its’ place I substitute fat free italian dressing.  I think you will be surprised!   I serve this with some whole wheat angel hair pasta and a green salad.  You can have dinner for around 350 calories!

Enjoy!

CHICKEN MARSALA – the trimmed down way

6 – Boneless skinless chicken breasts (about 4 oz. each)

1 1/4 cups fat free Italian salad dressing

1T. flour

1 tsp. Italian seasoning (or use some basil & oregano mixed together)

1/2 tsp. garlic powder

1/4 tsp. paprika

1/4 tsp. fresh ground black pepper

2 T. olive oil – divided

1 T. low calorie margarine

1/2 cup chicken broth

1/2 cup marsala wine (I wouldn’t suggest substituting any other wine)

1 # sliced fresh mushrooms

1/2 cup minced fresh parsley

Flatten the chicken breast to 1/2 inch thickness (I put the chicken breast in between 2 sheets of waxed paper and use the end of a tenderizer to flatten)

Place the chicken in a large zip bag and add the salad dressing.  Refrigerate for 8 hours or over night is best.

Drain and discard marinade.  Combine the flour, italian seasoning, garlic powder, paprika and pepper; sprinkle over both sides of chicken.  In a large non stick skillet coated with cooking spray, cook the chicken in 1 T. of olive oil and 1 T. of margarine for 2 minutes on each side or until nicely browned.  Transfer to a 9×13 baking dish coated with non stick spray. 

Gradually add the broth and wine to the skillet, stirring to loosen browned bits.  Bring to a boil; cook and stir for 2 minutes.  Transfer sauce to a bowl.  In the same skillet, cook mushrooms in remaining 1 T. olive oil for 2 minutes – drain off excess moisture.  Stir sauce into mushrooms, heat through.  Pour over chicken, sprinkle with parsley.  Bake uncovered at 350 degrees for about 25 -30 minutes or until juices of chicken run clear.

Serve over whole wheat angel hair pasta and a side of green salad.

Enjoy!