Summertime Marinades: Dynamite Dijon

Chicken, Coconut Milk, Dijon, grilling, Herbs, Lamb, Marinade, meal plans, Paleo

Mustard-based marinades can be unexpected and very tasty. Even if you don’t gravitate toward mustard BBQ sauce, you should still give this recipe a shot. The coconut milk cuts the Dijon mustard nicely, and the fresh garlic and herbs give it an earthy taste. IMG_2754

This marinade almost seems luxurious because of its silky texture. Basting extra sauce over the meat while grilling creates a nice layer of flavor. This combination works particularly well with lamb, pork and chicken.

Ingredients

1/4 cup Dijon mustard

1/2 cup light coconut milk

4 garlic cloves, roughly chopped

2 tablespoons fresh rosemary, roughly chopped (or 1 tablespoon dried rosemary)

2 tablespoons fresh thyme (or 1 tablespoon dried thyme)

1 teaspoon ground pepper

1-2 pounds protein of your choice

Process

In a small bowl, mix the Dijon mustard and the coconut milk until fully combined. Then add the garlic, rosemary, thyme and pepper. Mix well.

Reserve 1/4 cup of marinade to use for basting. Mix the remaining marinade with your protein. For chicken and lamb, marinate for 30 minutes to 2 hours. For pork, marinate for 1 hour or up to 24 hours.

Grill protein at 425-450 degrees until the meat is cooked to your desired internal temperature. The heat level will help ensure that your meat doesn’t burn due to the thick marinade. Flip your meat once while grilling, baste with extra sauce, and flip and baste a second time before removing from the grill. Let the meat sit for five minutes before slicing or serving. Enjoy!

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Leftovers to Appetizers: Salmon Mousse Dip

Appetizers, Cedar Plank, Leftovers, meal plans, Salmon

Almost every time I make Cedar Plank Salmon I end up with a little bit of fish left over, usually around 1/4 pound. Sometimes I put it on my salad the next day for lunch, and IMG_1398 other times I like to make my salmon mousse dip. It’s a tasty appetizer or the perfect salmon spread for tea sandwiches.

I promise this dip isn’t fishy. It’s got a salmon flavor but it’s not overwhelming, and it’s not like smoked salmon. The cedar-flavored salmon makes this a light, delicious and elegant first course. But you can also make this with grilled or broiled salmon.

Follow the recipe below and feel free to improvise a bit. I usually have leftover fresh dill from making the cedar plank salmon but dried dill works well too. I also suggest chilling the mousse for at least 2 hours before serving so that it has a chance to thicken a bit.

The next time you’re cooking salmon, don’t throw away the extras! People who don’t even like fish dip enjoy this tasty treat and it serves four to six people as an appetizer. Try this dip once and you won’t waste leftover salmon ever again.

IngredientsIMG_1325

1/8 to 1/4 pound chilled cooked salmon, flaked with the skin and dark fatty parts removed

2/3 cup cream cheese, softened

1 tablespoon mayonnaise

1 scallion, white and green parts, chopped (about 2 tablespoons)

1 tablespoon capers, chopped

Juice of 1/2 lemon

2 tablespoons fresh or 1 tablespoon dried dill

1/2 teaspoon onion salt

Process

Combine the softened cream cheese with mayonnaise, lemon, dill, and onion salt. Add scallion and capers, mixing well. Incorporate the cold salmon. Chill at least 2 hours. Serve with crackers, bread or vegetables.

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Asian Braised Green Beans

10 minute side dish, Asian, Green beans, meal plans, Paleo

With a little effort you can make side dishes more interesting, especially when you’re buying what’s in season. That ensures that your vegetables have reached their peak freshness and availability. Click here for a complete list of Florida vegetables by season.

On Wednesday I shared my Sautéed Spinach and Goat Cheese recipe, and I hope it encouraged you to pick up some of that inexpensive leafy green. It may seem a little flavorless, but by adding some fresh garlic and a touch of goat cheese, my family and I happily ate six cups of spinach last night.

Today I want to share my Asian Braised Green Beans because March brings tender snap beans (a.k.a. green beans). The key to this recipe is high heat. You want to almost blister the beans so that they cook fast without losing their crispinesIMG_0387s. This is a delicious side item that works great with teriyaki chicken, steak or pork.

My go-to marinade is Veri Veri Teriyaki, and you should let your protein marinate for at least an hour and up to 24 hours before cooking. Then toss it onto a hot grill but be careful because most teriyaki marinades can cause excessive flames. Tip – use a piece of foil with cooking spray between your meat and grates. You will still get grill marks but won’t char your meat. 

 

Ingredients

2 tablespoons vegetable or peanut oilIMG_0385

2 tablespoons vegetable or peanut oil

1 tablespoon sesame oil

1-2 tablespoons of fresh ginger, finely chopped

1-2 tablespoons of garlic, finely chopped

1 pound green beans, ends trimmed

1/4 teaspoon hot red pepper flakes

1/4 cup low-sodium soy sauce

 

Cooking

Heat wok or skillet over medium-high heat. Add the oils and heat for 1 minute. Add the garlic and ginger and sauté for 2 minutes. Add the green beans and red pepper flakes, and continue to sauté for 5 minutes. Carefully add the soy sauce and cook for 2 more minutes, stirring continually. Turn off the heat and serve immediately or keep covered until you’re ready to eat.

 

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Chicken Enchiladas

Chicken, Leftovers, meal plans, Mexican, sunday supper, tips

I’m not a huge fan of leftovers in their original form, but I enjoy making another meal with the remainders. My chicken enchiladas are a good example of this practice. By using leftover shredded Mexican chicken, I can throw together a meal that looks almost professional. Assembling the enchiladas is easy, and I like to serve them with some yellow rice. Start the rice just before you place the enchiladas in the oven and everything will be done at the same time. Enjoy!

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Supplies You Will Need

9×13 baking dish

 

Ingredients

1-2 cups leftover Mexican chicken

1-2 cups shredded cheddar cheese

10 oz. can of enchilada sauce (I use Old El Paso)

6-8 tortilla shells from the night before

.5 oz. package of saffron yellow rice

 

Cooking

Preheat oven to 425°F. Spray baking dish with cooking spray and spread 1/4 cup of enchilada sauce on the bottom.

Carefully assemble the enchiladas by placing 2 to 3 tablespoons of chicken in the center of each tortilla shell. Top with a little cheese and fold one side over the other. Place the enchilada seam side down in the baking dish. Repeat until the pan is full. The enchiladas should touch each other but not be crammed in.

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Bake for 15 minutes. Top with 1/4 cup of enchilada sauce and 1/2 cup of cheese and cook for another 10 minutes until cheese is melted and bubbly. Feel free to top these with any of the traditional taco toppings. Serve with rice and enjoy!

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One Slow Cooker, Two Mexican Meals

Chicken, meal plans, Mexican, Slow cooker, sunday supper, tips

I like all different types of food and do my best to make a good variety of meals. My husband loves Mexican but it’s not always the best choice for our waistlines. However, I’ve found a quick way to make some delicious chicken that can be used in both tacos and enchiladas.

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This shredded Mexican chicken recipe is as simple as it gets, to me anyway. It’s not only easy but it’s pretty healthy. The chicken recipe only uses four main ingredients, so the majority of calories comes from the taco shells and toppings you choose.

This recipe works great on salads too. Add a little cheese, some canned black beans, corn, fresh tomatoes, avocado, a few crumbled taco chips and two tablespoons of salsa. For those of us who need to watch our portions, this is a hearty salad that doesn’t taste like you’re missing anything while the rest of the table gobbles down tacos.

One of the best parts of this recipe is its leftovers. This easily feeds six people and you should still have some remaining. Either eat tacos again the next night, or better yet, try my enchilada recipe. Check back tomorrow to see how to make restaurant-quality enchiladas with the leftover chicken and tortilla shells from the night before and only three more ingredients.

 

IngredientsIMG_0095

6 chicken breasts

1 large onion, quartered

1 jalapeno pepper, halved

1 cup of your favorite salsa (I prefer “hot” varieties)

1 teaspoon kosher salt

1 teaspoon cuminIMG_0116

(15-20) 8”-12” flour or corn tortillas

Taco toppings of your choice (I suggest shredded cheese, chopped tomatoes, sliced avocado, cilantro and shredded iceberg lettuce)

 

 

Cooking

Clean and trim chicken breast to remove any visible fat. Cut each breast in half. Place at the bottom of a greased slow cooker. Top with jalapeno pepper and onion. Sprinkle with salt and cumin. Cover with salsa. Cook on high for 3-4 hours or on low for 6-7 hours.

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Carefully remove the chicken and leave the sauce in the crock pot. Place the chicken on a cutting board and gently shred the chicken with two forks. Remove half of the cooking liquid. Return the shredded chicken to the slow cooker and mix. Serve immediately or keep chicken warm until ready to assemble the tacos.

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*Tip: try heating the tortillas on medium-high heat in a dry pan for 30-45 seconds on each side but be careful not to burn them. This extra step helps keep the tortillas from getting soggy and also adds a nice crisp.

 

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Sensational Salads

food, meal plans, salads, tips

When we are trying to eat healthy we tend to eat a lot of salads. However, most people get tired of their same old salad by day four. Mixing up a new recipe is easier than you think, and I’ve included five tricks below to turn a side salad into a main course.

  1. Add some crunch. Shelled sunflower seeds, walnuts, almonds, croutons, wontons, and tortilla chips are all great ways to add texture. If you’ve got some stale bread, chop it up and toss with olive oil and herbs. Bake at 375 degrees for 15 minutes and you have homemade croutons!

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2. Mix up the greens. Instead of a head of iceberg or a bag of romaine try using butter lettuces or a spring mix. Toss in some spinach to up the iron content or add arugula to give it more flavor.

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3. Vary your protein. I like to use all types of protein in my salads so that they are unique and can keep my interest. Grilled marinated chicken, skirt steak or fish all work great on greens. So do bacon, pancetta, salami and hard boiled eggs. Edamame and avocados are also good choices for my vegetarian friends.

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4. Try new dressings. It’s easy to grab “the usual” at the store but there are so many choices out there. Some of my favorite pre-made salad dressings include Makoto’s Ginger Dressing, Marzetti’s Simply Dressed Light Balsamic, and Naturally Fresh Lite Ranch. Of course homemade dressings are usually healthier so try different types of vinegars or a teaspoon of Dijon mustard mixed with some herbs and a good olive oil to create something new.

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5. Cheese, please. I’m not advocating putting a cup of cheese on a few pieces of lettuce, but a little cheese can go a long way in transforming a boring salad. Try some reduced fat feta or toss in some fresh mozzarella. Pick a cheese that goes with the flavors of the salad, and it will be another satisfying element.

 

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Combining any number of the tips above will upgrade your usual salad recipe. To make the most of all the chopping and washing, I assemble extra salads in mason jars. Believe it or not but those “salads in a jar” last up to five days in the refrigerator! Check out this link to get the assembly instructions, and you’ll find yourself eating more salads than expected because they are ready to go and waiting for you.

Sunday Leftovers: Easy Chicken Salad

food, meal plans, salads, sunday supper, tips

You can do anything with leftover chicken. Depending on the amount, I typically either make chicken salad or chicken soup for the next night. Yesterday I made my Roasted Chicken with Potatoes and Carrots, and ended up with a cup and a half of leftover chicken. That’s the perfect amount for my easy chicken salad, which helps make lunch a breeze. Serve this over mixed greens with a light balsamic dressing or try it in a croissant or on your favorite bread.

Chicken Salad

1-2 cups leftover chicken, chopped or shreddedIMG_8846

1/2 cup mayo (reduced fat or regular)

Juice from 1/2 lemon

1/4 teaspoon black pepper

1/2 teaspoon onion salt

1/2 teaspoon garlic powder

2 tablespoons of finely chopped onion

1/4 cup of chopped celery

1/4 cup chopped cashews or almonds, if desired

Paprika to taste

Olive oil to taste

Mix mayo, lemon juice, pepper, onion salt and garlic powder. Add shredded chicken and mix well. Incorporate the onion, celery and nuts. Add a dash of paprika. If you want it creamier, then add a little more mayo or some olive oil. To add a sweet twist, omit the paprika and incorporate a 1/4 cup of dried cranberries.

Healthy Broccoli Cheese Soup

food, meal plans, soup, tips, vegetables

It’s cold outside today and after a trip to the grocery store I’ve decided on broccoli cheese soup for dinner. It meets all my criteria – it works for our family’s “Meatless Mondays,” and it’s peak broccoli season, which satisfies the Paleo challenge.IMG_9809

Many broccoli cheese soups feel so heavy that you’re left wondering if it was truly healthy. That’s a common theme in America: the idea that because it’s a vegetable it must be good for us. Ummm … not when you fry it or dump cheese all over it!

I promise this recipe is healthy and tasty. I use mostly chicken broth with only a half cup of 1% milk, and a good sharp cheddar cheese so that a little can go a long way. A few other tips include steaming all the vegetables and including some cauliflower to help thicken the soup. Cauliflower can often act as a starch, but without the carbs that come from potatoes. I’m not a big cornstarch fan so this soup’s heartiness truly comes from the vegetables.

I also have to consider my 3-year-old daughter’s dinner, and she won’t eat soup. I’ve decided to reserve some of the steamed broccoli for her, and throw together a quick cheese sandwich and some fruit. Dinner is done!

I’ve included ranges for this recipe’s ingredients because you may need to increase or decrease the amount based on your preference. I don’t believe in exact measurements (except for baking – that must be precise!). Many nights we open the refrigerator door and need to make the most of the ingredients on-hand. This broccoli soup consists of staples and can be thrown together within 30 minutes and serves four people.

Ingredients:IMG_9722
1/2 cup 1% milk
1/2 cup shredded sharp cheddar cheese
1-2 cups chicken broth
1/4 onion
2 garlic cloves
2 celery stalks
1-2 cups cauliflower
2-3 cups broccoli
1 chicken or vegetable bouillon cube
1 tsp of white pepper

Instructions:
Steam the onion, celery, cauliflower, garlic and broccoli together until tender, about 20 minutes. Reserve 1/2 cup of broccoli.
Place remaining steamed vegetables, chicken broth, and the bouillon cube in a pot and simmer for a few minutes.
Turn off heat and gradually stir in cheese, milk and white pepper.
Use a blender or hand immersion blender to puree until desired consistency. Then add the reserved broccoli and pulse until just combined.
Serve with garlic bread or side salad.