February 15, 2013

Must-Make, Healthy Salmon Recipe

Heart-Healthy-SalmonTime flies! I always say that, but it’s true. One moment, I’m preparing for the holidays, and the next, I’m buying Valentine’s cards. That explains my lapse in blog posts, but good things come to those who wait! Today, I’m sharing with you a wonderful fish recipe that’s easy to make and good for you. It’s a perfect meal for any night of the week, and it delivers essential omega-3 fatty acids, vitamins, minerals and a significant amount of protein.

Yesterday, I appeared on Daytime to prepare my Fish en Papillote. Click here to watch the video. My recipe follows. Enjoy!

Fish en Papillote with Carrots, Asparagus, Ginger, Garlic, Soy Sauce and Sesame Oil

Yields: 4 servings
Time: 30 minutes

2 tsp grated ginger
2 tsp grated garlic
4 tsp soy sauce
1 tsp sesame oil
½ tsp sugar
1 cup julienned carrot
20 pieces pencil asparagus, trimmed of tough stems
8 cherry tomatoes, halved
4, 4 oz filets salmon
¼ cup white wine

Preheat oven to 400 degrees F. Combine the ginger, garlic, soy sauce, sesame oil and sugar in a small bowl. Reserve.

Cut 4 pieces of parchment paper or foil approximately 16 inches. Fold in half to make a crease to mark the middle of the papers. For each serving, place 1/4 cup of carrots, 5 pieces of asparagus and 4 cherry tomato halves in the middle of one side. Top with salmon. Spread with one-fourth of the ginger paste and 1 tablespoon white wine. To close the paper or foil, start at the bottom and make a fold, then continue around the fish. The trick is that with each additional fold you should shape the paper/foil to surround the fish and vegetables and include a portion of the previous fold. On the last fold, tuck the paper/foil under to secure. Place fish on a baking sheet and bake for 10 minutes. Be careful opening up the packets—the steam is hot!

Per serving:
Calories 230, protein 25 g, total fat 9 g, carbohydrates 10 g, sodium 200 mg, fiber 3 g

Posted in: Cooking, Nutrition, Television
December 22, 2012

Gratitude

xmas-gift

Despite the hustle bustle of the holidays, the end of every year has always been a time for me to pause, reflect and count my blessings. This year is no different, and it brought to mind a little poem I think is poignant:

Christmas is forever, not for just one day,
for loving, sharing, giving, are not to put away
like bells and lights and tinsel, in some box upon a shelf.
The good you do for others is good you do yourself.

I plan to recall those words, as I begin a new year that will surely present challenges, adventures and opportunities to have a positive impact on the world around me.

To my friends near and far, I wish you a joyous holiday season, a merry Christmas and a New Year filled with good health, happiness and peace!

Tags: , , , , , , , Posted in: Food and Drink, Food/Cooking, Nutrition, Wellness/Health
November 20, 2012

The Perfect Thanksgiving Side Dish

Whether you’re cooking for a crowd or just a few, this absolutely delicious, healthy and satisfying side will be celebrated at every table!  My Farro with Roasted Butternut Squash, Walnuts and Kale is versatile, too. It’s a great supper for a meatless Monday night, and you can adapt the ingredients with the season. My video shows how you can whip up this simple side dish, and the complete recipe follows. Happy Thanksgiving!

Yield: 4 cups
Time: 30 minutes

INGREDIENTS

½ small butternut squash, washed, peeled and cut into ½” cubes (about 1 ¼ cup)
1 Tbsp. vegetable oil
1 cup pearled farro
1 Tbsp. extra virgin olive oil
2 Tbsp. red wine vinegar
1 clove garlic, finely chopped or grated
½ lb. Swiss chard, sliced into ¼” ribbons
½ cup chopped walnuts
½ cup dried cranberries, unsweetened
½ cup roughly chopped parsley

DIRECTIONS

Preheat oven to 400ºF. Place the butternut squash on a baking sheet and toss with salt, pepper and vegetable oil. Roast, turning the chunks over once or twice, until soft and golden, about 20 minutes.

Place the farro in a pot of salted water and boil until al dente, about 15 minutes. Drain.

While the farro is cooking whisk together the olive oil, red wine vinegar and garlic. Stir half into the farro while it is warm. Reserve the rest. Allow the farro to cool to room temperature.

Place the Swiss chard in a saucepan. If it is still wet from washing, cover the pot and heat to wilt the leaves and cook the stems, about 5 minutes. If the leaves are dry add a couple of tablespoons of water to the pan before proceeding. Drain any excess liquid from the pan.

Add the butternut squash, Swiss chard, walnuts, cranberries, parsley, and remaining oil and vinegar to the farro. Stir to combine. Taste and adjust seasoning with salt and pepper.  Drizzle with additional olive oil, if desired.

Calories per ½ cup serving:  210
Protein: 5 grams
Total fat: 9 grams
Carbohydrates: 32 grams
Fiber: 6 grams
Sodium: 65 mg

Tags: , , , , Posted in: Cooking, Food and Drink, Food/Cooking, Nutrition, Television, Wellness/Health