Sunday, May 27, 2012

A Week of Healthy Recipes

Here is my meal plan from the week. All of these recipes were really good and low in calories and fat.

I’m eating healthy as I often do when the weather turns warm.
Sometimes if I plan my meals, I do much better. Other times however, I like to go and buy whatever it is that I am in the mood to eat that day.
Sometimes the best laid plans get sidelined by a dessert.
Bon Appetit!
Meatless Monday
I also made this when I smoked ribs and it is the perfect combination by itself or paired with pork.
Tomato Fruit Gazpacho
Adapted from Cooking Light

2 C finely chopped tomatoes
2 C finely diced honeydew melon
2 C finely diced cantaloupe melon
1 C finely chopped fresh pineapple
1 C finely diced nectarines (about 3)
1 C finely diced seeded peeled cucumber
1 C fresh orange juice (about 4 oranges)
½ C finely chopped Vidalia onions
3 tablespoons chopped fresh mint
1/4 cup chopped fresh basil
2 tablespoons fresh lemon juice
½ teaspoon salt
1 teaspoon sugar
1 jalapeno pepper, seeded and finely chopped

Mix and refrigerate for at least 4 hours. Serve with French bread.

Tuesday – Chicken
Chicken with Clementine Salsa
Adapted from Gourmet Magazine

4 5-ounce chicken breast halves
4 clementines, peeled, diced (about 1 cup)
1 cup cherry tomatoes, quartered
1/2 cup finely diced red onion
1/2 cup finely diced celery
½ cup finely chopped bell or roasted peppers
1/4 cup coarsely chopped fresh basil
1/4 cup coarsely chopped fresh cilantro
2 tablespoons extra-virgin olive oil
2 tablespoons fresh lime juice
1 serrano or jalapeno chile, seeded, minced
2 tablespoons olive oil
1/2 cup fresh clementine juice (from about 6 clementines)

Place chicken breast halves between 2 sheets plastic wrap or parchment paper, spacing apart. Using mallet, pound chicken to a uniform 1/4-inch thickness.

Mix clementines and next 9 ingredients in medium bowl. Season with salt and pepper. DO AHEAD: Salsa can be made 2 hours ahead. Cover; let stand at room temperature.

Uncover chicken; sprinkle with salt and pepper. Heat olive oil in large nonstick skillet over medium-high heat. Add chicken and cook until slightly browned and cooked through, about 3 minutes per side. Transfer chicken to platter. Add clementine juice to skillet; boil until reduced to 1/4 cup, stirring often, about 2 minutes.

Drizzle sauce over chicken. Spoon salsa over and serve.

Wednesday – Beef

Skirt Steak With Chimichurri Sauce

2 cups chopped parsley
2/3 cup extra-virgin olive oil
6 tablespoons fresh lemon juice
2 tablespoons minced garlic
2 teaspoons crushed red pepper
Salt and freshly ground pepper
4 pounds skirt steak

Light a grill. In a bowl, mix the parsley, olive oil, lemon juice, garlic and crushed red pepper; season with salt and pepper.

Season the skirt steak with salt and pepper and grill over a hot fire until the meat is charred on the outside and rare within, about 2 minutes per side. Transfer to a carving board and let rest for 5 minutes. Thinly slice the steak across the grain.
Serve right away, passing the chimichurri sauce at the table.
Thursday – Pork
Asian Pork Chop
1 tbsp Black Bean Sauce with garlic
1 tsp sesame oil
1 tsp fennel seeds

1 pork chop (bone in)
Salt and pepper

Heat oven to 450 degrees. In a bowl, combine bean sauce, sesame oil and fennel seeds.

Season both sides of the chop with salt and pepper.

Spread bean mixture on both sides.

Bake 10 minutes, turning once, until cooked.

Friday – Fish

Maple Soy Salmon
1/4 cup pure maple syrup (NOT pancake syrup!) or honey
1/4 cup soy sauce
2-3 cloves minced garlic
12 ounces fresh salmon

Combine the first 3 ingredients in a gallon-size ziploc bag, shake it up, and then add the salmon. Allow to marinate in the refrigerator for an hour, turning after half an hour. Pour the salmon and the marinade into a baking dish and bake in a 350 degree oven, covered with foil, for 15 minutes. The salmon is done when it flakes easily at the thickest part. Enjoy!
Makes (4) 3 ounce servings.
Saturday – Chicken
Chicken Vesuvio
2 large potatoes , quartered 
2 tbsp. olive oil
2 cloves garlic, crushed
1 (3 lb.) broiler fryer chicken, cut up
1 tsp. dried oregano
1/2 tsp. garlic powder
1 cup dry white wine
1 cup small peas

In 12” ovenproof skillet, heat oil and whole garlic over medium high heat 4 to 5 minutes till garlic is golden. Remove from skillet. Add potato and cook 15 minutes or until golden, turning often. Remove and pat dry.

Add chicken, skin side down, to hot oil. Brown slowly over medium heat, about 10 minutes. Turn chicken skin side up and season with oregano, garlic powder, 1/2 teaspoon salt and 1/4 teaspoon pepper.

Add wine to skillet and return potatoes and garlic to skillet.

Place skillet in 400 degree oven and bake, uncovered, 25 minutes or until chicken is done. Add peas with 5 minutes left on the timer.

Makes 4 servings.
Sunday – Fish

Scallops and Capellini

1 pound sea scallops, quartered if large
6 tablespoons extra-virgin olive oil
1/4 cup dry white wine
1 fresh tomato, quartered
2 tablespoons coarsely chopped green onions
1 tablespoon minced garlic
1 small dried chipotle chile with seeds, stemmed and chopped
Fine sea salt
1/2 pound capellini

Preheat the oven to 400°. In a large shallow glass or ceramic baking dish, toss the scallops with the oil, wine, tomato, green onions, garlic and chipotle. Season with salt and bake for about 15 minutes, or until the oil is sizzling and the scallops are firm.

Meanwhile, in a large pot of boiling salted water, cook the capellini until just al dente, about 3 minutes. Drain; transfer to a serving bowl.

Add the scallops and their juices, toss well and serve immediately.