Spiced salmon

This is another recipe from The Fit Cook blog. It is super simple, takes less than 15 minutes to prepare and cook, tastes good, and is healthy. This is a winning recipe. The salmon I used was very thin. Each filet was 4 ounces and, according to the package, has 110 calories.

Grade: A-

  • 1 tsp ground coriander
  • 1/2 tsp ground cumin
  • 1/2 tsp curry powder
  • 1/2 tsp brown sugar
  • 1/2 tsp salt
  • 4 4ounce salmon filets
  • olive oil

Preheat broiler (medium heat). Mix the spices in a small bowl. Place salmon on a cookie sheet and sprinkle with the spices. Drizzle a touch of olive oil. Broil for approximately 8 minutes (time will depend on filet thickness).

I like to serve salmon with a simple garlic yogurt sauce. Add 2 minced cloves of garlic to 1/2 cup plain yogurt and mix. Serve with the salmon.


Parisian Poulet

This recipe comes The Fit Cook blog. I haven’t tried any of her recipes before, but this one looked easy and tasty so I decided to give it a try. It was quick to put together and tasted great.

A serving (4 ounces of chicken, 1 oz of swiss cheese, and a slice of prosciutto) has about 300 calories. Most people will want two servings, though.

Parisian Poulet

Grade: B+

  • As many chicken breasts as you’d like to make
  • Swiss cheese
  • Prosciutto
  • Dijon mustard

Preheat oven to 375F.  Cut the chicken breast in half so that the thickness of each piece is about 1 inch. Place chicken on a cookie sheet. Spread 1/2 tsp of mustard on each piece chicken, then add an ounce of swiss and a slice of prosciutto.

Bake for 20 minutes, then broil for a few minutes until the cheese bubbles.

Guajillo-Spiced Pork and Potatoes

This recipe comes from the very popular Rick Bayless. It’s featured in the book Mexican Everyday. The introduction of the book is all about Rick’s new found focus on living healthfully and the recipes in the book are examples of what he now eats everyday.

rick bayless cookbook

This is the first recipe from the book that I tried. I must admit, it isn’t the healthiest. I trimmed as much of the fat off the pork shoulder as I could, but it was still pretty fatty. I looked up the calories and pork shoulder has 47 calories per ounce.

I shredded the pork and served it as taco filling. I topped it with cilantro, a bit of shredded cheddar, and chopped red onions. Overall, it was rather tasty. However, it wasn’t super healthy and it didn’t wow me. It tastes like pulled pork with a Mexican flair.

Grade: B

The recipe as I made it (includes a few minor modifications)

  • 8 medium sized russet potatoes, cubed
  • 3 lb pork shoulder, 2 inch cubes
  • 1.5 ounces dried guajillo chiles
  • 1 15 ounce can of fire roasted diced tomatoes
  • 4 garlic cloves, peeled
  • 2 tsp dried oregano
  • 2 Tbsp Worcestershire sauce

Remove stem and seeds from dried chiles. Cut into flat pieces. In a dry frying pan over medium heat, toss the chiles and cook about 30 seconds. Move the chiles around the pan constantly.  Watch carefully to make sure they don’t burn.

Add the warm chiles to a blender. Then add tomatoes, 1.5 cups of water, garlic, oregano, Worcestershire sauce, and 1 tsp of salt to the blender. Blend until the mixture is as smooth as it can be.

Add the potatoes, pork, and chile mixture to a slow cooker. Stir well. Cook over low heat for 6-8 hours. Shred pork with forks.

Salmon Souffle

This recipe is an oldie, but a goodie. My mom made this for me as a kid. Just as I loved it then, I love it now. If you like salmon and you like souffles, you’ll love this. It tastes quite decadent.  I recommend serving it with a salad. Mine didn’t rise as much as I would have liked, but it still tasted great.

The book I got the recipe from is copyright 1974. However, there is a more recent edition. Here’s a link to Feed Me I’m Yours. It’s still sold on Amazon. Feed Me I'm Yours

It’s a souffle. So, you need to be carful with the egg whites. Fold them into the salmon mixture very carefully. This recipe serves four. Each serving is around 400 calories.

Grade: A-

Salmon Souffle

  • 1 16 ounce can of salmon
  • 1 7 3/4 ounce can of evaporated milk
  • 3 Tbsp butter
  • 3 Tbsp flour
  • 1/4 tsp salt
  • 1/2 tsp dry mustard powder
  • 4 eggs, separated

Preheat oven to 350 F.

Drain salmon liquid into a measuring cup. Add enough evaporated milk to make 1 cup. Put the salmon solids into and bowl and flake the salmon with a fork. Grind up any bones using the fork. In a sauce pan, melt the butter and then add the flour, salt, and mustard. Blend well. Slowly add the evaporated milk and stir constantly. Cook until thickened and smooth. Remove pan from heat and beat in egg yolks and salmon. Cool in salmon mixture in the refrigerator.

In a perfectly dry bowl (any water droplets in the bowl will prevent the egg whites from stiffening), beat egg whites until stiff. Fold egg whites into the cooled salmon mixture carefully. Pour the mixture into a buttered casserole dish. Bake for 45-50 minutes.

Pasta with butternut squash and shallots (or onions) from The Best of Cooking Light

This recipe comes from the venerable The Best of Cooking Lightthe best of Cooking Light

This cookbook is a favorite of mine. The recipes never dissapoint and are “fancy” enough to serve to guests. The book isn’t new. It was published back in 2005. If you take a look at the amazon reviews, you’ll see that I’m not the only one who loves this book.

The most difficult part of the recipe is peeling and chopping of the butternut squash. I prefer to purchase it pre chopped. Although this recipe is vegetarian, it pairs well with chicken. At 250 calories per serving (makes 4 servings), it’s great bang for your calorie buck.

Grade: A-

Pasta and squash

  • 3 cups butternut squash, 1 inch cubes
  • 1 Tbsp brown sugar
  • 1 1/2 Tbsp olive oil
  • 1 tsp salt
  • 1/2 lb shallots (or onions), thinly sliced
  • 2 tsp dried rubbed sage (you could use fresh)
  • 4 ounces wide ribbon pasta (like pappardelle)
  • 1 ounce grated parmesan cheese

Preheat oven to 425 F.

Add squash, brown sugar, 2 1/2 tsp olive oil, salt, shallots (or onions) to a bowl and mix well. Then spread mixture evenly onto cookie sheet. Bake for 20-30 minutes (or until squash is tender).

While the squash is in the oven, prepare the pasta according to box’s directions.

Mix the pasta and squash together, add 2 tsp of olive oil, sprinkle with parmesan cheese and sage.

Serves 4

AMAZING feta chicken

I was poking around the inter webs searching for chicken recipe that used feta. This was due to the simple fact that I had chicken breasts and feta in the fridge that needed to be consumed before they went bad. Thankfully I found a simple recipe on the Kitchen Parade blog. You could grill this, but I was feeling lazy and just used the broiler instead. The result was spectacular. The chicken was juicy, tender, and delicious. Serves four and is about 450 calories per serving.

Grade: A+

Feta Chicken

  • 2 lb of boneless, skinless chicken breast cut into approx 1/4 lb pieces
  • 1 cup fat free plain yogurt
  • 6 cloves of garlic, minced
  • 1/2 cup crumbled feta cheese (must be cold)

Mix the yogurt and garlic in medium sized container or bowl. Add chicken and coat well with yogurt. Marinate for 30 minutes.

Heat broiler to high heat. Cover cookie sheet with aluminum foil. Place chicken pieces on cookie sheet and broil for 5 minutes. Flip chicken and broil 5 more minutes. Remove pan from oven. Flip chicken and  carefully place cold feta on each piece of chicken. Broil 5 more minutes. NOTE: Keep a close eye on the chicken, if the chicken is burning, turn the broiler to medium. However, you do want a few charred bits.

Healthy chicken tikka masala from the Wanderlust Kitchen blog

Chicken tikka masala is one of my FAVORITE dishes. However, the super yummy versions available at Indian restaurants are far from healthy. It’s usually loaded with heavy cream and butter. I came across a light version on the Wanderlust Kitchen blog and decided to give it a try. It was a success! It didn’t taste quite as rich as what you’d get a restaurant, but it was still really good.  The recipe serves four and each serving is about 450 calories if served with 3/4 cup of rice.

Grade: A

Healthy Chicken Tikka Masala

I made a few tweaks to the original recipe

  • 1/2 Tbsp jarred ginger
  • 4 cloves garlic, crushed
  • 1 cup canned crushed tomatoes
  • 1 cup canned unsweetened coconut milk
  • 1 Tbsp cumin
  • 1 Tbsp garam masala
  • 1 tsp turmeric
  • 1 tsp coriander
  • 1/2 tsp cardamom
  • 1/2 Tbsp chili powder
  • 1 lb boneless, skinless chicken breasts, cubed
  • 1/2 cup fat free plain yogurt

Put everything except the yogurt into a slow cooker and stir well. Cook on high for 2.5 hours or on low for 6-8 hours.

Add yogurt to a medium size bowl and add 1 Tbsp of the sauce form the slow cooker. Stir well. Repeat, 1 Tbsp at a time, until you have incorporated most of the sauce into the yogurt. (It’s important to add just a small amount of sauce at a time. If you add too much, the yogurt will curdle.) Return the yogurt mixture to the slow cooker. Salt to taste.