balsamic-glazed salmon

this recipe was AHMAZING

next time though i would offer the sauce on the side. it makes a ton of sauce and it tended to be just a tad over powering. but still a great low fat/low cal way to serve salmon.

serves 4

3/4 cup balsamic vinegar
2 tbsp maple syrup
1 tbsp dijon mustard
1 garlic clove
vegetable oil
4 (6oz) salmon fillets, center cut skinned. (i just bought whatever was offered at my grocery store) (still worked great)

2tbsp olive oil
salt
pepper

rice (makes a nice sauce holder).

place an oven rack in the center of oven. preheat to 400 degrees.

spray a baking sheet with vegetable oil. arrange the salmon fillets in a single layer on the baking sheet. drizzle both sides with olive oil and season with salt and pepper. roast for 8-10 minutes until the flesh flakes easily when prodded with a fork. (mine took a bit longer to cook, about 15 minutes)

in a small saucepan, bring vinegar, syrup and garlic to a boil over medium heat. reduce the heat and simmer until thick (about 12 minutes) set aside to cool for 5 minutes.

the calories i have figured for just the salmon and sauce is 300.

Chicken Veracruz

35 minutes. serves 4

1 tbs olive oil
4 skin-on, bone in chicken breasts (about 1.5lbs)
dried oregano
salt
1 poblano chili pepper, stemmed and seeded
1 white onion
1 large tomato (i don't like tomato, i substituted with a large green pepper)
2 cloves of garlic
1/2 cup chopped pickled jalapenos
1/2 cup pimentos
1 cup dry white wine

1. heat olive oil in a skillet over high heat. sprinkle chicken with oregano and salt. sear the chicken until well browned (about 7min per side)
2. meanwhile, slice the peppers and onions and garlic
3. once the chicken is browned, add veggies. cook until veggies soften (about 5 min). sprinkle with salt and add wine. bring to a boil. cover and simmer until chicken is finished cooking about another 10 minutes.
4. serve!

per serving: calories 421, fat 22g, cholesterol 109mg, sodium 1,304 mg, carbohydrate 9g, fiber 1g, protein 36g.

recipe taken from the june 2011 food network magazine

Bourbon Barbecued Pork Chops

Total: 40 min, Serves 4
ingredients

salt
1/2 cup dark brown sugar
4, 8oz bone-in pork loin chops
1/2 cup bourbon (you can substitute with apple cider) (the bourbon is worth it)
1/4 cup apple cider vinegar
2 tsp Worcestershire sauce
3 cloves of garlic
1 tbs minced peeled ginger (i substituted dry ginger powder, found in spice aisle)
1 medium onion cut into 1/2 inch thick slices
2 medium beefsteak tomatoes ( i hate tomatoes so i doubled the onions instead)
1 tbs vegetable oil

1. Prepare a grill for indirect hear. ( i cooked this all in a skillet over my stove top)
2. whisk 1/4 cup salt, 1/4 cup brown sugar, and 3 cups of warm water in a large bowl. add pork chops and let soak 10 minutes.
3. meanwhile, mix the bourbon, vinegar, Worcestershire sauce, 1/4 cup brown sugar, garlic and ginger in a skillet. put over grill (or stove top) in direct heat. bring to a boil for a few minutes then remove from grill.
4. grill the onion and tomatoes over direct heat until charred about 3-5 minutes per side. add to the saucepan an put pan back over grill. cook until the sauce is thickened about 15 minutes.
5. remove chops from brine, pat dry. brush with vegetable oil and grill (or stove top) pork chops until finished. add to sauce and vegetables, let simmer 5 minutes and serve!

Per Serving: Calories 439, fat 20grams, cholesterol 102mg, sodium 347, carbohydrates 11g, fiber 1g, protein 37grams.

*Recipe taken from Food Network Magazine July/August 2011

Dopiaza Curry

I needed a quick and healthy meal that would fill me up!

ingredients

1.5 cups brown rice

1 jar Pataks Dopiaza Curry (found at Horrocks, Meijer and World Market)

2 peppers, 1 red, 1 green

2 large white onions

12 ounces of chicken

1 head of cauliflower

1. Cook the rice as box instructs

2. Start cooking the cauliflower, bring water to a little boil

2. Cut the chicken up and start cookin

3. Add your chopped veggies once the chicken is done

4. when the rice, and cauliflower are done add to skillet of chicken and veggies

5. stir it around a bit so the cauliflower becomes very small and blended into the rice. (I have found this to be a great trick to use less rice but still have something of substance to hold the sauce). 

6. Add the entire jar of Pataks sauce and let simmer on low for 15 minutes so the flavor sinks in. 

Serves 4. My calorie count came to 353 per serving.