Monday, December 30, 2013
Broiled Mustard Salmon with Roasted Broccoli and Quinoa
This recipe provides 2 servings.
2 teaspoons Dijon Mustard
1/2 teaspoon minced garlic
1/2 teaspoon dried oregano
1 teaspoon balsamic vinegar
2 - 3 ounce salmon fillets
4 cups broccoli florets
4 teaspoons olive oil
2 cups of cooked quinoa
pinch of sea salt
pinch of fresh ground pepper
Combine 2 teaspoons Dijon mustard, 1/2 teaspoon minced garlic, 1/2 teaspoon dried oregano, and 1 teaspoon balsamic vinegar. Spread onto each 3 oz salmon fillet. Toss 4 cups of broccoli florets with 4 teaspoons olive oil and a pinch of sea salt and fresh ground pepper.
Spread broccoli on baking sheet, and bake at 375 degrees for 20 mins. Turn oven to broil, place salmon on baking sheet with broccoli, and broil, stirring broccoli, to prevent burning. Broil salmon approx. 8 mins.
Serve salmon over 2 cups of cooked quinoa with broccoli on the side
Nutritional value per serving:
30 grams of protein
50 grams of carbs
9 grams of fiber
14 grams of fat ( 2 grams saturated)
200 mg sodium
Healthy and Delicious!
Wednesday, December 25, 2013
This is a helpful tip for assisting the body in resisting colds, incoming viruses and bacteria.
Eating mushrooms can help us avoid colds and flus.
2 types of mushrooms:
1) Manitake: This mushroom is edible, and tasty cooked or raw. It is large and succulent; it assist in curbing respiratory infections and might help balance blood sugar.
2) Reishi: This mushroom is full of immune-enhancing, cancer fighting, benefits. This mushroom is too fibrous to eat, they are available in capsules.
Saturday, December 21, 2013
Salmon Pot Pies
This recipe provides 4 servings
1) 1 tablespoons unsalted butter
2) 8 Ounce, sliced mushrooms approximately 4 cups
3) 4 leeks, white and light green parts, sliced and rinsed well
4) 2 tablespoons all purpose flour
5) 3 cups mushroom or vegetable broth
6) 1 package (10 oz) frozen peas
7) 1/4 cup half-and-half
8) 1/4 cup chopped dill
9) 1 pound cooked salmon fillet or 3 cups drained canned salmon, broken up, into pieces
10) 2 tablespoons fresh lemon juice
11) 1 large egg beaten with 2 teaspoons water
12) 1 sheet frozen puff pastry, thawed
1) Heat oven to 400 degrees
2) Melt butter in 5 quart pot over medium heat. Add leeks and mushrooms, stirring, until tender, approximately 8 mins. Add wine and simmer until reduced by half. Stir in floor until smooth. Add broth, peas, dill, and half-and-half. Bring to a simmer and gently fold in salmon. Season to taste with salt, pepper, and lemon juice. Ladle into 4 ovenproof bowls. Put on baking sheet.
3) Unfold pastry sheet and role out to 1/4 inch thick on lightly floured surface. Cut out 4 equal circles. Top bowls with pastry, seal edges, and brush with some of the egg mixture. Cut 1" inch slit in each top to vent steam. Bake until pastry is golden brown and filling is hot, approximately 30 minutes.
Nutritional Value per Serving:
Protein: 35 grams
Carbs: 30 grams
Fiber: 6 grams