Salmon & Vegetable Skewers over Brown Rice

SOURCE/ADAPTED FROM: Clean Eating magazine, March/April 2010, Volume 3, Issue 2

ACTIVE TIME: 30 min TOTAL TIME: 30 min

INGREDIENTS:
2 Cups Brown Rice - I love the Minute Ready to Serve Brown Rice – 60 seconds, one serving done!
4 4oz Wild Caught Salmon Fillets (1 lb total), cubed – used 2 4oz fillets
1 White Onion, cut into square pieces, about ½ inch in diameter – used half
1 Zucchini, sliced into ¼ inch pieces
8 oz whole White Mushrooms
Olive Oil cooking spray
Juice 1 Lemon
2 tsp Fresh Flat-leaf Parsley, minced
Sea Salt and Fresh Ground Black Pepper, to taste

EQUIPMENT:
Metal or wooden skewers 6 – 8 inches in length (if using wooden skewers soak them in water for 20 minutes prior to use).

INSTRUCTIONS:
Cook rice according to package directions. Set aside.

Preheat broiler to high. Thread salmon and vegetable onto separate skewers, filling 4 skewers of each (1 fillet of salmon per fish skewer and about ½ cup vegetables per veggie skewer). Mist salmon and vegetables with cooking spray, then brush with lemon juice and sprinkle with salt and pepper and parsley.

Broil skewers at least 2 – 4 inches from heat source for 3 minutes. Flip skewers over and broil for another 3 minutes or until just tender. To serve, place 1 salmon skewer and 1 vegetable skewer over ½ cup rice.

SERVES / NUTRITIONAL INFORMATION:
Serves 4
Original recipe Per serving: Calories 540; Fat 10 g (Saturated 1.5 g); Cholesterol 60 mg; Sodium 135 mg; Carbohydrate 79 g; Fiber 7 g; Protein 32 g

RATING/DIFFICULTY:


Taste Rating: Three Fat Running Chefs

Difficulty Rating: Easy Peasy

SERVED WITH:
Brown Rice

FINAL NOTES:
Really nothing special about this but very versatile. You can play with the herbs, just about anything would work. You can also play with the the vegetables – use bell peppers, potatoes, asparagus, etc.

Tuna Nicoise Stovetop Casserole

PRE-STORY: This is an easy after work full of “good for you” ingredients. It wasn’t on my original list of things to make from this magazine but I don’t know how I missed it.

SOURCE/ADAPTED FROM: Clean Eating magazine, March/April 2010, Volume 3, Issue 2

ACTIVE TIME: 30 min TOTAL TIME: 30 min

INGREDIENTS: 2 Cups couscous
8 small Red Potatoes cut in half
2 6oz pouches or cans unsalted water-packed tuna
½ lb Frozen Green Beans, thawed
½ Cup pitted Kalamata Olives, sliced – buy these pre-pitted from the salad bar
Juice and zest 1 Lemon – used the juice but I don’t have a zester so I used orange zest
1 Tbs Dijon Mustard
1 Tbsp White Onion, finely diced - you can buy these from the salad bar as well
1 Clove Garlic, minced
1 Tbsp Apple Cider Vinegar
2 tsp EVOO
2 tsp Fresh Flat-leaf Parsley, minced
Sea Salt and Fresh Ground Black Pepper, to taste
Olive Oil cooking spray

INSTRUCTIONS:
Cook couscous according to package directions.

Over medium-high heat, bring a medium size pan filled with water to boil. Cook potatoes for 10 minutes; drain. In a large bowl, mix together tuna, green beans, olives, and potatoes. Once couscous is cooked, mix it into tuna-vegetable mixture.

In a medium bowl, whisk together lemon juice and zest, Dijon, onion, garlic, vinegar, oil, parsley, salt and pepper. Pour dressing over tuna-couscous mixture.

Heat large nonstick or cast-iron skillet over high heat for 1 minute. Reduce heat to medium-high, mist pan with cooking spray and sauté tuna-couscous mixture for about 5 minutes or until thoroughly warmed. Remove from heat and serve immediately.

SERVES / NUTRITIONAL INFORMATION:
Serves 8
Original recipe Per serving: Calories 430; Fat 6 g (Saturated 1 g); Cholesterol 15 mg; Sodium 350 mg; Carbohydrate 70 g; Fiber 11 g; Protein 25 g

RATING/DIFFICULTY:


Taste Rating: Four Fat Running Chefs

Difficulty Rating: Easy Peasy

SERVED WITH:
Didn’t need to add anything – it was all in there!

FINAL NOTES: Another rarity – I barely changed the recipe and enjoyed it. The only change I made was adding a little chicken broth to the sauce because it was a little too vinegary/dijony for my taste. Heating it is not necessary – it would be good if served immediately.

Broiled Tofu (Salmon) with Rosemary and Mushrooms

PRE-STORY: Finally catching up with my March cooking…it is the end of April and all. This recipe is for broiled tofu but getting Dude to eat tofu would be like me trying jiu-jitsu! Not gonna happen! So I made it with Grouper – my notes are at the end.

DISH: Seafood

SOURCE/ADAPTED FROM: Clean Eating magazine, March/April 2010, Volume 3, Issue 2

ACTIVE TIME: 20 min TOTAL TIME: 30 min

INGREDIENTS:
¼ Cup Low Sodium Chicken or Vegetable Broth - Used Chicken
3 Tbsp Balsamic Vinegar
1 Tbsp Dijon Mustard
4 tsp Rosemary Leaves, chopped
2 Cloves Garlic, minced
¼ tsp Fine Sea Salt
¼ tsp Ground Black Pepper
1 lb Mushrooms (white, cremini, shiitake, or a combination), halved (stems removed from shiitakes) – I used white, shiitake, and portabello)
1 ½ pkg extra-firm tofu (14-16 oz per pkg), drained – used Grouper
Olive oil cooking spray

INSTRUCTIONS:
Preheat broiler. Arrange 1 rack 4 inches below heating element and another rack in bottom third of oven.

In a small bowl, whisk together broth, vinegar, Dijon, rosemary, garlic, salt and pepper. Set aside 3 Tbsp sauce. In a large bowl, toss mushrooms with remaining sauce. Arrange mushrooms on a large rimmed baking sheet and set aside.

Cut tofu lengthwise into 6 slices and pat dry with paper towels. Cut each slice in half diagonally making 12 triangles. Coat a rimmed baking sheet and brush top of tofu with 1 ½ Tbsp reserved sauce.

Place mushrooms on bottom oven rack and tofu on top oven rack. Cook for 6 minutes. Remove tofu (leaving mushrooms in oven), turn pieces over and brush with remaining 1 ½ Tbsp reserved sauce. Return tofu to top rack and continue to cook until tofu is dry and browned and mushrooms are tender, about 6 more minutes.

Divide tofu amonth plates and top with mushrooms. Drizzle with juices from baking sheet and serve.

SERVES / NUTRITIONAL INFORMATION:
Serves 4
Original recipe Per serving: Calories 180; Fat 7 g (Saturated 1 g); Cholesterol 0 mg; Sodium 230 mg; Carbohydrate 11 g; Fiber 3 g; Protein 4 g

RATING/DIFFICULTY:
Taste Rating: Four Fat Running Chefs


Difficulty Rating: Easy Peasy

SERVED WITH:
Near East Couscous with Olive Oil

FINAL NOTES:
I followed the recipe except I used Grouper. I should have cut the cooking time to 4 minutes per side. I would also cook the fish in the same pan as the mushrooms for extra moisture and cook it in the middle of the oven. I also found it a little too vinegary and added some extra chicken broth to tone it down.

Flank Steak Roll with Spinach and Garlic

PRE-STORY: Right now I'm barely training so there are some nights when Dude has jiu-jitsu practice and I have time to cook. Tonight was one of them.

DISH: Beef

SOURCE/ADAPTED FROM: Clean Eating magazine, March/April 2010, Volume 3, Issue 2

ACTIVE TIME: 25 min TOTAL TIME: 1 hour 15 min

INGREDIENTS: Italics Font items are my adaptations
• Olive Oil Cooking Spray - used regular PAM
• 1/4 C Whole Wheat Panko - Couldn't find that, used regular Panko, and needed more because I rolled the steak roll in Panko before baking
• 1 Tbs Pine Nuts, toasted - whoops, forgot the toasting part - note to self - read and reread the recipe
• 2 tsp red wine vinegar - added 1 tsp+ red wine
• 1/4 tsp fine sea salt - used gray sea salt from Napa Style
• 2 Clove Garlic, Coarsely Chopped - used 3 cloves
• 1/4 tsp dried red pepper flakes - dang it, missed this one to - see note to self above
• 1 Flank Steak, trimmed of visible fat - mine was 1.4 lbs
• 3 oz Spinach Leaves, about 6 cups - I chopped mine
• Added chopped Cremini Mushrooms, about 1/2 Cup

DIRECTIONS:
Preheat oven to 400. Arrange a rack in a baking pan and coat with cooking spray. (Cover the bottom of the baking rack with aluminum for easy clean up).

In a small bowl, combine panko, nuts, vinegar, wine, garlic, salt and red pepper flakes. Set aside.

Place steak on a work surface. Holding a sharp knife (ideally a carving knife with a thinner blade than a chef's knife) parallel to the work surface and positioned along 1 of the longer sides, cut steak almost in half horizontally, so it opens like a book. Spread steak open with "spine of book" parallel to you.

Sprinkle panko mixture evenly over steak, leaving a 1 inch border along the farthest edge. Arrange mushrooms and spinach on top of panko mixture. Beginning with the closest edge, roll steak up, gently pressing down on spinach. Rotate steak roll so it's vertical to you and tie crosswise at 1 inch intervals with kitchen string. Roll in extra panko. Place steak on rack in prepared baking pan and bake until a meat thermometer inserted into the thickest part of steak registers 150F . for medium doneness, about 35 minutes, or 130F for medium rare, about 30 minutes. Transfer steak roll to a cutting board, loosely cover with foil and let rest for 10 minutes (internal temperature will continue to rise to about 160F for medium, 140F for medium rare).

Remove foil and string and carefully cut steak crosswise into 1/2 inch slices. Serve drizzled with any juices accumulated on cutting board.

SERVES / NUTRITIONAL INFORMATION:
Serves 4

Original recipe Per serving: Calories 230; Fat 11 g (Saturated 3.5 g); Cholesterol 40 mg; Sodium 220 mg; Carbohydrate 8 g; Fiber 2 g; Protein 26 g

RATING/DIFFICULTY:
Taste Rating: Three Fat Running Chefs - Needs Tweaking

Difficulty Rating: Just TRI! - Takes Time but you can do it!!

SERVED WITH:
Steamed New Potatoes - I could post the recipe and all, but basically steam some new potatoes, add a little olive oil and spices of choice and serve.

FINAL NOTES:
This was good but there are so many things I would do different. First I'd saute some onions and add to the mix. I'd also eliminate the red wine vinegar and just use red wine. You could play with the spices. And add more salt!

Pan-Seared Trout with Garlic Caper Herb Sauce

PRE-STORY: I just noticed in my notebook that I made this before the March challenge. Since this weekends culinary adventure included chicken tenders and mac-n-cheese I'm doing you a favor by dusting off the old notes.

DISH: Seafood

SOURCE/ADAPTED FROM: Clean Eating magazine, March/April 2010, Volume 3, Issue 2

ACTIVE TIME: 20 min TOTAL TIME: 30 min

INGREDIENTS: Italics Font items are my adaptations
• 1 ½ C loosely packed flat-leaf parsley leaves
• 3 Green Onions, cut into 1 ½ inch pieces
• ¼ C capers, drained
• ¼ C nonfat plain Greek-style yogurt – more like ½ cup
• 3 Tbs Parmesan cheese, grated – a little more
• 1 Clove Garlic, Coarsely Chopped
• ½ tsp ground black pepper, divided (+sea salt and Italian Seasoning)
• 2 boneless whole trout (10-12 oz each), head and tail removed (only used 1 trout)
• Olive oil cooking spray

DIRECTIONS:
In the bowl of a food processor, combine parsley, onions, capers, yogurt, cheese, garlic and ¼ tsp pepper (added a tiny bit of sea salt) and process until smooth.

Sprinkle trout inside and out with remaining ¼ tsp pepper and additional seasoing. (Note: After seasoning, fold fish back into whole closed trout before cooking). Coat a large non-stick skillet with cooking spray (used olive oil since I don't have non-stick) and warm over medium high heat. Add 1 trout and cook until well browned and barely opaque, about 3 ½ minutes per side. Repeat with remaining trout.

Unfold each trout and cut in half lengthwise into 2 fillets. Serve trout fillets with sauce drizzled over top.

SERVES / NUTRITIONAL INFORMATION:
Serves 4 (Mine Served 2) - because I didn't half the sauce I had enough to use on some chicken later in the week.

Original recipe Per serving: Calories 240; Fat 10 g (Saturated 2 g); Cholesterol 85 mg; Sodium 470 mg; Carbohydrate 4 g; Fiber 1 g; Protein 32 g

RATING/DIFFICULTY:

Taste Rating: Four Fat Running Chefs

Difficulty Rating: Easy Peasy

SERVED WITH:
Sauteed garlic spinach (my go-to vegetable).

FINAL NOTES:
This was tasty and very easy. The sauce was great on chicken later in the week (served with couscous) and I'm betting it would be good on steak as well.

Skillet Chicken Cutlets with Mushrooms

PRE-STORY: I bought ingredients to make what I call Italian Stir Fry and since I’m kicking off the March Challenge, I figured I’d make this chicken recipe and serve the “stir-fry” on the side.

DISH: Poultry

SOURCE/ADAPTED FROM: Clean Eating magazine, March/April 2010, Volume 3, Issue 2

ACTIVE TIME: 15 min TOTAL TIME: 21 min

INGREDIENTS: Italics Font items are my adaptations
• 1 ½ lb Chicken Cutlets (about 6 cutlets) – used 1.13 lbs of chicken tenders
• ¼ tsp Sea Salt
• ¼ tsp Fresh Ground Black Pepper
• 4 Tbs Fresh Lemon Juice, divided
• 2 tsp Olive Oil
• 1 Cup Fresh Button Mushrooms, sliced
• 2 Tbs Italian Parsley, chopped – used Herbes de Provence from Napastyle.com
• 2 tsp Whole Capers – used more like 3 tsp
• Lemon Slices, for garnish (optional) Did not use

“Italian Stir Fry”: EVOO, Sea Salt, ½ Yellow Onion, 2 Garlic Cloves, chopped, 1 Bag Baby Spinach, destemmed, 1 Yellow Zucchini, sliced, Button Mushrooms, sliced. Heat oil, sauté all vegetables until soft. Add Italian Seasoning if desired.

DIRECTIONS:
Preheat oven to 350 while getting everything mise en place (French phrase defined by the Culinary Institute of America as "everything in place", as in set up).

Season the chicken with salt and pepper and drizzle with 2 Tbs Lemon Juice.

Heat oil in a large nonstick skillet over medium-high heat. Add chicken and mushrooms and cook chicken for 2-3 minutes per side or until golden brown and until mushrooms are softened. Add remaining 2 Tbs Lemon Juice, Parsley (Herbes de Provence), and Capers and cook for 2 more minutes.

Garnish with Lemon slices before serving, if desired.

While chicken is cooking, sauté the vegetables and bake the polenta.

SERVES / NUTRITIONAL INFORMATION:
Serves 6 (Mine Served 3)
Original recipe Per serving: Calories 140; Fat 4 g (Saturated 1 g); Cholesterol 65 mg; Sodium 170 mg; Carbohydrate 1 g; Fiber 0 g; Protein 23 g

RATING/DIFFICULTY:

Taste Rating: Four Fat Running Chefs

Difficulty Rating: Easy Peasy

SERVED WITH:
Italian Stir Fry and Pre-Made Sun-Dried Tomato Polenta (I don’t care what the purest say, this tube of polenta is quick, easy, and somewhat healthy). I cut it into rounds, topped with some Parmesan, drizzled with EVOO and baked at 350 while everything else cooked.

FINAL NOTES:
Because of the Herbes de Provence, this had a slight floral taste which I wasn't sure if I liked it at first. After getting over the new flavor, I decided it was pretty darn good.
Fast, easy, nutritious – just what I’m looking for!

March 2011 Challenge

Each month I will choose a magazine, cookbook, website, something and develop a list of at least 10 recipes to make. After making the recipe I will share my thoughts, adaptations and reviews here.

For March, I’m choosing Clean Eating Magazine, Mar/Apr 2010. I’ve made a couple things from here in the past and the food is quite good - lots of vegetables, whole grains, and protein. While I’d love to go 100% Clean it’s just not possible with an 11-year old (OK, maybe I’m just saying it’s because of J, when in truth, its my love of greasy cheeseburgers and fries).

Without further ado the recipes for March 2011 are:

• Citrus Rice Salad with Chicken Pinwheels and Pecans
• Steamed New Potatoes with Olive Oil, Parsley, and Chives
• Spanakopita Casserole
• Broiled Salmon with Rosemary and Mushrooms
• Flank Steak Roll with Spinach and Garlic
• Lemon Grilled Chicken and Bulgar Salad
• Chicken Souvalaki
• Chicken with Olive and Cherry Tomato Relish
• Skillet Chicken Cutlets with Mushrooms
• Pan Seared Trout with Garlic Caper Herb Sauce
• Salmon and Vegetable Skewers over Brown rice
• Almond Butter Chocolate Chip Cookies

There are more than 10 recipes because some will be made together. I envision a Greek dinner with the Spanakopita and Souvalaki. And I foresee serving the Flank Steak with the Steamed New Potatoes. We have the nephews this weekend so maybe we’ll throw together the Cookies.

Time to start cookin'!