Well, here we are at another Fish Friday.

I love seafood, so this is a nice for me to get to incorporate fish dishes into my week without Joel missing a steak!

Today’s recipe is a super easy, super affordable, super tasty soy & brown sugar marinated salmon that is baked for only 15-20 minutes.

I paired ours with boxed couscous (5 minutes to done, but not GF) and roasted asparagus with Parmesan cheese (which I roasted alongside the salmon for its 20 minutes).

So salmon is almost always on sale during Lent.  I got mine for $5.99/lb.  Go grab yourself a pound or so of a grizzly bear’s favorite meal.

Wash and rinse then lay on paper towels for like 2 minutes and pat dry. That’s a totally arbitrary number.  Just long enough to prepare your marinade will do.

Mince, or practically ground up your fresh garlic.  I guess you could call this smashing the heck out of it, too.

Anywhoo, measure your liquids into a measuring cup, give a good robust-o whisk and pour over the salmon, that you’ve just seasoned with fresh cracked pepper and sea salt or kosher salt.

If you’re going Gluten Free, be sure to use Bragg’s Amino or San-J, or any other brand of GF ‘soy’ sauce.

As you can see, I’ve removed my 2 minute towel and replaced with aluminum foil.  Mostly because I wanted the baking dish to be easier to clean up with a non-stick effect once the salmon was done cooking.

I let this hang out in the pool for about 20 minutes, using a basting brush to help coat evenly, and I’m a believer in marinating.  You could probably throw this right in the oven and the salmon would still taste A-mazing.

If you’re waiting on the marinade, you should preheat your oven to 425°.

Oh, and sprinkle some more brown sugar on top of the salmon for good measure.  Just because you can!

Bake the salmon for 15 minutes, basting at least once.  The fish should be slightly opaque, but still pink.  Turn your oven to broil for the last 5 minutes to bubble up the glaze and really set it into the salmon.

Remove from the oven and plate with your lovely side dishes.

*Note: this was baked with the skin on, then I used a spatula to remove the fish from the skin (it literally slid right off!) before plating.

Sure beats that drive thru filet-o-fish, huh?

Mouth watering Lent-full-ness.  Enjoy!

~pw

5.0 from 1 reviews

Soy & Brown Sugar Glazed Salmon Recipe

 

Print

Prep Time

25 mins

Cook Time

20 mins

Total Time

45 mins

 

Easy and delicious baked salmon with a soy and brown sugar glaze. As fancy as a restaurant!

Ingredients

• 1lb of fresh salmon, as 2 pieces or cut into 4
• 2-4 cloves of garlic, minced
• ⅛ cup of olive oil
• 4 tablespoons low-sodium soy sauce or GF tamari (such as Bragg liquid amino, or San-J)
• ¼ cup brown sugar + 2 tbsp for sprinkling on top
• 1 lemon, juiced
• 2 tablespoons water or white wine
• Lemon wedges for serving

Instructions

1. Preheat oven to 425 degrees and line a baking dish with aluminum foil.
2. Place washed and patted dry fish on foil and season with salt & pepper.
3. In a measuring cup, measure liquids, brown sugar and minced garlic then whisk to incorporate.
4. Pour over salmon, using a basting brush to coat entire surface and sides.
5. Marinate for 20 minutes.
6. Bake in preheated oven for 15 minutes, then broil for last 5 minutes. Fish should be opaque but still pink.

3.2.1199

Hello, from Washington, DC!  I’m {M}…Phanneth’s little sister.

I wanted to share this delicious and healthy recipe with everyone.  My husband is a fitness fanatic and we’re always looking for ways to pack more protein and fiber into our diets.  This recipe is perfect for those of you that are trying to become healthier in 2013.  Don’t worry, it’s very flavorful and you’ll be so excited you tried it!  We found this recipe in one of our fitness magazines but I decided to tweak it a little to add more flavor.

Let me start off by telling you how *obsessed* I am with spaghetti squash!  I’ve never had it before I found this recipe but I decided to try it.  I’m so glad I did!  Now, I can’t get enough of it!  It amazes me that something so similar to pasta comes out of a squash.  A squash, for crying out loud!

Ok, set your oven for 375 degrees and place your spaghetti squash in a baking dish.  Pierce the squash a few times with a fork and let it bake for 45 mins to 1 hour.  Once it’s done, set it aside to cool for about 20 minutes before handling it.

While the squash is in the oven, I like to prep my other veggies (green onions, bean sprouts, cilantro, and garlic cloves).

Chop up 2 or 3 cloves of garlic.  The more garlic the better in my house!  Wash 2 cups of bean sprouts and let them drain in a basket.  Then slice a bunch of green onions and set them aside.  Lastly, rough chop about a cup of cilantro and set it aside with the rest of your veggies.

I like to throw my chicken breast in the oven when the squash has 30 minutes to go. Just spray it with cooking spray and toss it in there.

Once the squash is done cooling, cut it in half lengthwise.  Scoop out the seeds and the ‘poop’ and discard.

Then take a fork and scrape the inside of the squash and it will turn into spaghetti like strands (so weird!!!).

A good sized squash generally gives about 2 cups of spaghetti.  Set it aside and then chop your chicken.

Now we’re ready to throw it all together!  Heat the olive oil over medium high heat and sauté the garlic.

Toss the chicken in there and coat it in the delicious garlic.  Add the fish sauce, lime juice, crushed red pepper and the beaten eggs.  Let it sit over the heat for 45 seconds and then scramble it all together.

Stir in the bean sprouts, spaghetti squash, half of the sliced green onions, and half of the chopped cilantro.  Put the lid on the pan and let it all cook together for 3-5 minutes.

Now it’s finally ready to eat!

Dish it up and garnish it with the extra green onions and cilantro.  Sprinkle the crushed peanuts on top.

I like to give it a couple squirts of Sriracha hot sauce and then dig in!

Yum! You’ve just had a super healthy and tasty meal that’s packed with protein and fiber.  What a great recipe to kick off your new year’s resolution! Bring it on 2013!

{M}

5.0 from 3 reviews

Protein Packed Spaghetti Squash Pad Thai Recipe

 

Print

A healthy and delicious alternative to noodles ~ using spaghetti squash! Packed full of protein and fiber.

: {M}

: Main Dish

Serves: 6-8

Ingredients

• 2 cups of spaghetti squash
• 3 cloves of garlic, chopped
• 2 tbsp extra virgin olive oil
• 1 lb of cooked chicken breast, chopped
• 4 tbsp fish sauce
• 1 lime (juice only)
• 2 whole eggs, beaten
• 2 egg whites, beaten
• 2 cups bean sprouts, washed & drained to dry
• 3 tbsp crushed peanuts
• 1 bunch of green onions, sliced
• 1 cup cilantro, chopped
• 1 tbsp crushed red pepper
• Sriracha (optional)

Instructions

1. Set your oven for 375 degrees and place your spaghetti squash in a baking dish. Pierce the squash a few times with a fork and let it bake for 45 mins to 1 hour. Once it’s done, set it aside to cool for about 20 minutes before handling it.
2. While the squash is in the oven, prep your veggies (chop garlic, green onions and cilantro & rinse bean sprouts)
3. If your chicken isn't already cooked, wash, dry and cube it place on a cooking sheet. Spray with non-stick cooking spray and add chicken to the oven when the squash has 30 minutes left.
4. Once the squash is done cooling, cut it in half lengthwise. Scoop out the seeds and the ‘goop’ and discard. Then take a fork and scrape the inside of the squash and it will turn into spaghetti like strands.
5. Heat olive oil over medium high heat in a large skillet and sauté the garlic.
6. Toss the cooked chicken in there and coat it in the delicious garlic.
7. Add the fish sauce, lime juice, crushed red pepper and the beaten eggs. Let it sit over the heat for 45 seconds and then scramble it all together.
8. Stir in the bean sprouts, spaghetti squash, half of the sliced green onions, and half of the chopped cilantro. Put the lid on the pan and let it all cook together for 3-5 minutes.
9. Dish it up and garnish with the extra green onions and cilantro.
10. Sprinkle the crushed peanuts on top.
11. Give it a couple squirts of Sriracha hot sauce and then dig in!

3.1.09

Stew?  In the middle of summer?  Yes, I’ve gotten a case of seasonal identity crisis.  Last week was a scorching 100+ degrees; this week we’re in the mid-80’s and it almost feels chilly!

I was also in need of a soup to bring to a sick friend that would freeze well in case she doesn’t have much of an appetite right away.

You could call this a soup, a stew, a chili, or a chile.  Joel calls it “the soup you send me to hunting camp with”.  So now, in the middle of July, I’ve brought October into the house and a warm (freezable) meal to warm a friend’s house with this easy, affordable Southwestern Chicken & Green Chile Stew.

This soup is amazing because first of all, it’s delicious and filling, high in fiber and protein, but light on the calories and sodium.

Second, it’s gluten free, dairy free, it can be vegetarian (skip the chicken or sub vegetarian “meat” crumbles), you can change the bean combination to your favorites and you can make it as spicy or as bland as your taste buds need it to be.

First things first, cheat a little.  Buy a rotisserie chicken from the grocery store because this will save you tons of time and add an unexpected layer of flavor (translation: will seem like you slaved all afternoon perfectly roasting a chicken for this stew).

The easy part of the prep for this recipe is opening up your cans and pouring off the liquid from the green chiles and the beans.  Since we’re not adding flour or cornstarch, leave a tiny amount of liquid in the beans as a thickener for your soup.

I like to pre-measure my spices into their caps to have them at the ready.

Peel and cut down your sweet potato into 1-inch cubes.  I like to slice, then quarter.  I also like to use a good old fashioned sweet potato, but you could use any variety of yam too.

Mince the garlic and chop up your onion.

Now it’s time to get cooking!

Heat up the olive oil over medium-high heat.  Add the chopped onion and let it sweat it out a little.

Once they are translucent, add the minced garlic, spices and salt.

Cook, stirring for 2-4 minutes, to allow the spices and oil to infuse but be careful not to burn the garlic.

Add the diced sweet potatoes and stir to combine.  You want the spices, garlic, onion and oils to coat the potato pieces.

And now all havoc breaks loose and we’re getting messy ~ throw everything into the pool!  Add the beans, tomatoes, and green chiles into the pot.

Pour in the chicken broth,

the balsamic vinegar,

and drizzle in the agave.

Bring to a boil, then drop down to a simmer for 30-35 minutes; just until the potatoes get tender, but not mushy.  We’re not making mashed potatoes here.

While the soup is simmering, get to work on your store bought rotisserie chicken.  For a single batch, I hand tear the breast meat.  For a double, I’ll shred and use the whole chicken.

When the potatoes are tender, add the beautifully shredded chicken and the juice of half a lime.

How much lime is a personal preference.  I started with a quarter of a lime and it wasn’t potent enough, so I upped it to half.

At this point, turn off the heat and serve with extra lime wedges and cornbread.  Fresh cilantro or chopped scallions on top would be a great touch for another layer of flavor.  Fresh diced jalapeno and a dollop of sour cream wouldn’t hurt one bit either.

The possibilities are endless!

Trust your taste buds and you be the judge.

If you’ve cooked off too much liquid, or want your soup a little runnier, add more broth.

If your chili powder or green chiles made it too spicy, add a touch more agave.  Sweetness balances out spicy.

If it’s not spicy enough, add a touch of cayenne powder or some diced jalapeno.

If you like the uniqueness of the balsamic vinegar, add a snooch more.

Let me know what substitutions you decide to make!  Once you have your favorite combinations figured out for this soup, go ahead and call it your own recipe.  But remember to write it down because the people you share this soup with WILL ask you for the recipe, I promise!

~pw

5.0 from 1 reviews

Southwestern Chicken & Green Chile Stew

 

Print

Prep Time

10 mins

Cook Time

35 mins

Total Time

45 mins

 

An easy and versatile (& gluten free) chicken chili/stew. Great for any time of year! Make a double batch and freeze some for future cravings.

: Entree, Soup, Main Dish

Serves: 4-6

Ingredients

• 1 tablespoon olive oil
• 1 sweet yellow onion, chopped
• 4-6 cloves garlic, minced
• 1 sweet potato or yam, peeled & cubed
• 1 teaspoon cumin
• 1 teaspoon chili powder
• ½-1 teaspoon kosher salt
• 2 - 15oz cans beans, partially drained (1 pinto/1 white kidney, or sub for black beans, red kidney, garbanzo, etc - any combination will work)
• 28 oz can fire roasted diced tomatoes
• 1.5 cups fire roasted diced green chiles (canned or fresh, mild or hot)
• 2-2.5 cups low sodium chicken broth
• drizzle of balsamic vinegar
• drizzle of agave
• 2 chicken breasts, cooked & shredded (rotisserie, baked, grilled, boiled)
• juice of ½ a lime, or to taste + lime wedges for serving

Instructions

1. Heat a large pot over medium-high heat and warm the olive oil.
2. Add onions and sweat them out until they are translucent.
3. Add garlic, spices and salt on top of the onions and stir to combine. Cook for 2-3 minutes to allow the oil and spices to infuse, but be careful not to burn the garlic.
4. Add sweet potatoes, stir and cook another minute more.
5. Add beans, green chiles, tomatoes, broth, vinegar and agave. Bring to a boil, then cover and lower to a simmer for 30-35 minutes. Just until the potatoes are fork tender.
6. Add the shredded chicken and lime juice at the end of the cooking process so the chicken doesn't break down too much and the lime flavor remains bright and fresh.
7. Serve with lime wedges, chopped cilantro or fresh jalapeno slices.

Notes

Top with chopped cilantro and/or scallions, diced fresh jalapenos or sour cream. Any bean combination will work. Exclude chicken or sub vegetarian crumbles to keep it meatless. Add corn or roasted corn or use in place of beans. If it's too spicy, add more agave. Not spicy enough, add a dash of cayenne powder.

2.2.8

A chicken club sandwich alone is perfect for lunch, in my opinion. Add roasted garlic mayo & avocados and we’re taking this to a whole new level, friends. Acceptable to serve as a lunch AND a light dinner now in my book!

A little prep work over the weekend and you’ll be able to throw these together in no time.

I cooked my bacon in advance.

Feel free to stop to admire the beautiful bacon bubbles. I’m in no hurry today.

I bought grocery store-made roasted garlic from the deli (it was on sale!) when I picked up the fresh herbs for my garlic butter recipe last week.

I used what was left of my mayo from the fridge, found this one single lonely lemon and threw some kosher salt and fresh cracked black pepper all together in the food processor.

I guess you could call it a roasted garlic aioli. I’m just going to go with roasted garlic herbed mayonnaise.

Next, we’re onto the chicken.

When I was at the grocery store, I remembered a pack of chicken something in the freezer. Not wanting to spend the extra cash if I already had what I needed back home, I opted not to get new chicken.

Well, the only chicken I had was tenders. I was really hoping for chicken breasts or at least breast filets, but these will do.

Wash, pat-dry and throw them in a large zip-top baggie. Add olive oil and gently toss to coat.

Add seasonings.

Seal and place in a baking dish to marinate.

I marinated the night before just to get it out of the way, but a quick 20-30 minutes marinating works fine too.

When you’re ready to make your sandwiches, throw your chicken on the grill and cook for 3-5 minutes per side, depending on the cut of chicken breast you have.

And now, it’s assembly time! Toast your bread, sourdough preferably, and spread the roasted garlic mayo on one side and arrange the sliced avocados on the other.

A little salt and pepper on the avocados will help bring out the flavor.

Add your grilled chicken to the garlic mayo side.

And start stacking your fixings.

My method is grilled chicken, tomato, lettuce, bacon (because I like the BLT parts together), cheese then top with the avocado side.

Then smush it all together and remind yourself to eat and chew slowly. This club is so flavorful and so delicious; you might find yourself trying to inhale it.

Consider that a warning. Then help yourself to seconds!

Grilled Chicken Club Sandwiches

 

Print

Prep Time

20 mins

Cook Time

20 mins

Total Time

40 mins

 

Grilled Chicken Club with Avocado and Roasted Garlic Mayo ~ perfect summer lunch AND dinner!

: Main Dish

Serves: 4-6

Ingredients

Roasted Garlic Mayo

• ¼ cup light mayonnaise
• 1 sprig each: rosemary, thyme, basil (or whatever fresh herbs you have on hand)
• 1-2 tablespoons roasted garlic cloves
• 1-2 teaspoons fresh lemon juice
• ¼ teaspoon kosher salt
• Fresh cracked black pepper (to taste)

Grilled Chicken Breasts

• 1.5 lbs. chicken breasts filets
• 2 tablespoons olive oil
• 1 tablespoon Montreal Steak seasoning
• 1½ teaspoon poultry seasoning
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon kosher salt
• Fresh cracked black pepper (to taste - about ¼ to ½ teaspoon)
• 1 lb. bacon, cooked

Sandwich Fixings

• 8-10 slices sourdough bread
• 1 large avocado, sliced
• 1 large tomato, sliced
• 4-6 leaves romaine lettuce
• 4-6 slices provolone cheese

Instructions

Roasted Garlic Mayo

1. Place mayo, roasted garlic, herbs (removed from their stems), lemon juice, salt and pepper in a food processor.
2. Pulse for about a minute, or until all ingredients are chopped up and incorporated. Use a rubber spatula to move ingredients back to the center if it's sticking to the walls too much.

Marinating & Grilling the chicken

1. Wash & pat-dry the chicken. Place in a large zip-top bag within a baking dish (to prevent cross-contamination and minimize spills).
2. Drizzle olive oil all over chicken to coat and sprinkle with seasonings. Close the bag and move the chicken, seasonings and oil around to coat. Refridgerate for 30 minutes or overnight.
3. Grill the chicken over medium-high heat for 3-5 minutes per side, or until cooked through. There should be no pink in the center.

Sandwich Assembly

1. Toast the sourdough bread in a toaster or under a broiler.
2. Spread roasted garlic mayo on one side and arrange sliced avocado on the other. Sprinkle the avocado with a little salt & pepper (to taste).
3. Place chicken breasts on top of the roasted garlic mayo, add tomato, lettuce, bacon and cheese.
4. Top with the avocado slice.
5. Repeat with the remaining slices of bread, chicken and sandwhich fixings.

2.2.7