Tag Archives: recipe

RECIPE: Grilled Salmon & Vegetable Packets

Recipe & Tips reprinted from Tufts Health & Nutrition Newsletter Jan 27, 2014

SALMON

Cooking fish and vegetables together in a foil packet on the grill is an excellent technique for healthy outdoor cooking. Because the food is cooked by the steam, which develops in the packet, you don’t have to be concerned about potentially harmful carcinogens and Advanced Glycation End Products (AGEs; see March, 2010 issue of the Tufts Health & Nutrition Newsletter) that form when food is charred on a grill. What’s more, this cooking method delivers lots of flavor with a minimum of fat, and cleanup is a breeze. It is also a great way to incorporate colorful vegetables into your entrée. In this recipe, a savory Asian glaze enhances richly-flavored salmon. Round out this simple meal with brown rice or quinoa.

Ingredients:

  • 3 cups sliced (1/2 inch-wide ribbons) napa cabbage
  • 1/2 cup diced red bell pepper
  • 3 tsp minced fresh ginger (divided)
  • 1 tsp minced garlic (divided)
  • 2 1/2 tsp reduced-sodium soy sauce, divided
  • 1 tsp toasted sesame oil
  • 1 tbsp hoisin sauce
  • 1 tsp rice vinager
  • 1/8 tsp crushed red pepper
  • 8 ounces salmon fillets or archic char, skin removed (see Tip), cut into 2 portions
  • 1 tbsp chopped scallion whites

Instructions:

  • Preheat grill to medium-high. Cut two 12 x 16-inch sheets of aluminum foil. Fold each one in half to form a 12 x 8-inch rectangle.
  • Combine napa, bell pepper, 1 tsp ginger, ½ tsp garlic, 1 tsp soy sauce, and sesame oil in large bowl; toss to coat.
  • Mix hoisin sauce, vinegar, crushed red pepper, remaining 2 tsp ginger, remaining ½ tsp garlic, and remaining 1 ½ tsp soy sauce in small bowl.
  • Open a foil rectangle. Spray half of the rectangle with cooking spray. Place half of the vegetable mixture on sprayed side of rectangle. Top with a piece of fish. Spread half of the hoisin sauce mixture over fish. Sprinkle with half of the scallions. Fold the other half of the foil rectangle over to enclose contents. Seal packet. Repeat with remaining ingredients to make 1 more packet.
  • If using a gas grill, turn off one of the burners. If using a charcoal grill, push hot coals to one side of the grill. Place packets on unheated portion of grill. Cover grill and cook packets over indirect heat for 12 to 15 minutes, depending on thickness of fish, or until packets are puffed and fish just begins to flake. (When you open a packet to check for doneness, be careful of steam.) To serve, use a wide spatula to transfer contents of each packet to a plate. Spoon vegetables around fish and pour any accumulated juices over fish.

Yield: 2 servings.

  • Per serving (with wild Coho salmon): Calories: 262. Total fat: 10 grams. Saturated fat: 2 grams. Cholesterol: 57 milligrams. Sodium: 449 milligrams. Carbohydrates: 12 grams: Fiber: 3 grams. Protein: 30 grams.
  • Per serving (with Atlantic farmed salmon): Calories: 284. Total fat: 15 grams. Saturated fat: 3 grams. Cholesterol: 63 milligrams. Sodium: 457 milligrams. Carbohydrates: 12 grams: Fiber: 3 grams. Protein: 25 grams.
  • Tip: You can ask the fish counter to remove the fish skin for you. But it is easy to trim the skin yourself. Place salmon fillet, skin-side down, on cutting board. Use paper towel to grasp the edge of salmon skin with your free hand. Holding a chef’s knife at a 45º angle towards skin, ease knife forward to separate skin from flesh. 
  • Tip: If the weather is not suited to outdoor cooking, you can cook the packets (use foil or parchment paper) in a 400ºF-oven for 15 to 17 minutes.
  • Shopping for Salmon: Seafood Watch at the Monterey Bay Aquarium lists wild-caught Alaskan salmon as a “Best Choice” because of the clean waters in its habitat and carefully managed fishery practices. Most farmed Atlantic salmon, on the other-hand, falls into the “Avoid” category because of high levels of PCBs, and the farms’ harmful effect on the environment and wild salmon population. If using farmed salmon, be sure to trim skin and fatty portions because that is where the contaminants collect. For more information on sustainable seafood, check out web sites, such as (montereybayaquarium.org) and www.nrdc.org(Natural Resource Defense Council

 

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RECIPE: Hummus Primavera

Check out the following recipe for a healthy entree, side dish or dip. This dish has 8 colors and food types, magnifying the nutrition of just plain hummus. It makes for a nutritious light meal for just 200 calories.

Ingredients and Directions:

Layer the following in a serving bowl, starting from the bottom, up:

  • 1/3 cup Greek yogurt
  • 1/2 cup lettuce or spinach leaves, sliced into narrow strips
  • 1/4 cup hummus, any flavor

Layer the following mix on top of the hummus:

  • 6 red grape tomatoes, halved
  • 1-2 tablespoons cucumbers
  • 1-2 tablespoons sliced green onions
  • 1 mini orange bell pepper, sliced
  • 1 mini yellow bell pepper, sliced
  • 3 olives, sliced

Enjoy as a side dish or serve as a dip with raw celery and carrot sticks.

Four Color Stir-Fry

stir+fry
Ingredients
  • 1 Knorr chicken bouillon cube
  • 1/2 cup water
  • 1 tablespoon plus 2 teaspoons grape seed oil (divided use)
  • 1 pound boneless, skinless chicken breast, cut into bite-size pieces
  • 1 cup onion, sliced into 1- to 2-inch pieces
  • 5 garlic cloves, chopped
  • 1 cup red bell pepper, cut into 1- to 2-inch pieces
  • 1 cup broccoli florets
  • 1 cup cauliflower florets
  • 1 cup carrots, sliced into 1- to 2-inch pieces
  • 1/2 cup snow peas, strings removed
  • 1/2 cup peanuts
  • 1/2 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 tablespoon Greek seasoning
  • 1 to 2 tablespoons Asian stir-fry sauce, such as Kikkoman
  • Brown rice

Directions

Dissolve chicken bouillon cube in water for 30 seconds on High (100 percent power) in the microwave. Set aside.

Coat the bottom of a large skillet with 2 teaspoons grapeseed oil and heat over high heat.

Brown chicken quickly, stirring constantly until cooked, about 3 to 5 minutes. Remove and set aside.

In the skillet, add remaining 1 tablespoon oil and all the vegetables. Cook over high heat 2 to 3 minutes, stirring constantly.

Add the bouillon water, then the chicken, peanuts and seasonings. Cover, reduce heat and simmer for 3 to 5 minutes. Add the stir-fry sauce.

Serve over brown rice.

Makes 4 servings.

PER SERVING: Calories 348 (47% fat), Fat 18 g (3 g sat), Cholesterol 63 mg, Sodium 529 mg, Fiber 5 g, Carbohydrates 19 g, Protein 30 g

For more ideas on healthy eating and quick meals, check out The Cooper Clinic Solution to the Diet Revolution: Step Up to the Plate (2009) or contact me for individual counseling.  My guidebook of tips makes healthy eating more enjoyable and more manageable. Connect with me online at @GeorgiaKostas and Facebook/Georgia Kostas Nutrition and visit:http://www.georgiakostas.com.

This nutrition information does not address individual health conditions. Please consult with your physician or registered dietitian to meet specific health and dietary needs. 

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Healthy Dish, Healthy Thanksgiving

Berries, spinach, nuts, oranges, red bell pepper are considered “super-foods” because they contain  exceptional amounts of nutrients that promote specific health benefits.  What if you could consume all these great foods in one simple dish? Try the recipe below – it is one of my favorites and perfect for Thanksgiving Day or any occasion. It is beautiful, delicious, easy to make, and wows your guests.

Specific health benefits?  Enjoy these huge health-boosters along with the great flavors! Berries provide anti-oxidants that block cholesterol -hardening plaque (atherosclerosis) in arteries and provide anti-inflammatory agents that prevent plaque from breaking off, forming blood clots. Further, berries contain components that block platelet stickiness (clots). Besides these heart and artery benefits, berries provide  lots of fiber, Vitamins A and C, and potassium, among other healthy nutrients. Cranberries help prevent urinary tract and bladder infections, as well.  All berries are all-star fruits. 

Spinach, like all green leafy vegetables, provide a wealth of health- Vitamins A, C, K, almost all B’s, magnesium,  potassium, zinc, calcium, manganese, copper, iron, fiber  – all of which conduct primary metabolic functions in the body crucial for heart, bone, muscle and overall health.  Greens help prevent cancer, heart disease, hypertension, cataracts, vision loss and cognition loss with age, and they block inflammation and unhealthy  free-radical created during metabolic processes.

Nuts lower LDL cholesterol, when consumed as part of a low saturated fat diet; and reduce diabetes risk, due in part to their high-magnesium content and fiber. Nuts contain a great mix of quality nutrients. 

Oranges and red bell pepper, both loaded with vitamins A and C, are key anti-oxidants and anti-inflammatory agents for the body, fighting heart disease, cancer, and infection, and boosting immunity. So, enjoy this holiday favorite – and appreciate it being a recipe for health!

Spinach Cranberry Salad

8 cups fresh spinach leaves, washed and torn

One red bell pepper, diced

One fresh orange, segmented and sliced

1/3 cup green onion, minced

¼ cup walnuts or almonds or pistachios or your favorite nut

Dressing:

¼ cup whole-berry cranberry sauce (homemade or canned)

 2 tablespoons balsamic vinegar

1 tablespoons honey

2 tablespoons olive or canola oil

1 teaspoon dried thyme

¼ teaspoon salt

½ teaspoon ground pepper

1. Combine first 4 ingreidnets in salad bowl.

2. Combine and whisk dressing ingredients.  Add to salad and toss.

Serves 6.       

Nutrient analysis per serving:   125 Calories, 9 gm fat, 150 mg sodium, 4 gm fiber. Standouts: meets 51% of your day’s needs for Vitamins A & C; 40% of folic acid needs; 15-20% of iron, Vitamin E, magnesium needs; 15% of Potassium needs .

Source:  The Cooper Clinic Solution to the Diet Revolution by Georgia Kostas, available at Amazon or http://www.georgiakostas.com          

Heathy eating can transform your health, energy and weight. For more resources and nutrition and healthy eating tips, visit www.georgiakostas.com/Products.aspx . Follow me on Twitter / @georgiakostas, Facebook / Georgia Kostas Nutrition, and LinkedIn / Georgia Kostas.