Tag Archives: entree

Springtime Pilaf with Asparagus and Salmon

https://www.flickr.com/photos/stuart_spivack/

https://www.flickr.com/photos/stuart_spivack/

This recipe serves: 6

Preparation time: 35 minutes

Cooking time: 20 minutes

INGREDIENTS

4 salmon fillets about 1 inch thick (1 ½ lbs.), broiled

1 tablespoon coconut oil

2 ½ cups (1-inch) diagonally cut asparagus

2 cups cooked brown rice (properly prepared)

1 ½ cup fresh or frozen organic, peas, thawed

½ cup bone broth

2 tablespoons parsley, chopped

2 tablespoons fresh chives, chopped

1 tablespoon lemon juice

1/4 teaspoon freshly ground black pepper

COOKING INSTRUCTIONS

1. Preheat the broiler. Place salmon on a broiler pan coated with coconut oil.

2. Broil 8 minutes or until fish flakes easily when tested with a fork. Remove from the oven and set aside.

3. In a large skillet add the oil and asparagus. Cook the asparagus over medium-high heat until tender, stirring occasionally.

4. Stir in the rice, peas, and broth.

5. Cook for 1 minute before adding the salmon, parsley, and remaining ingredients. Cook 2 minutes or until thoroughly heated.

NUTRITION INFO

Serving Size: 1/6 recipe

Calories 257

Protein 27 g

Total Carbohydrate 20 g

Dietary Fiber 3 g

Sodium 95 mg

Total Fat 7 g

Saturated Fat 0 g

Cholesterol 85 mg

Percent Calories from Fat 26%

Percent Calories from Protein 42%

Percent Calories from Carbohydrate 32%

Pineapple Barbecued Shrimp Skewers

https://www.flickr.com/photos/clotee_allochuku/

https://www.flickr.com/photos/clotee_allochuku/

This recipe serves: 4

Preparation time: 10 minutes

Cooking time: 15 minutes

INGREDIENTS

1/4 cup organic barbecue sauce (MSG Free)

1/2 cup pineapple juice

2 tablespoons lime juice

2 tablespoons chopped, fresh cilantro leaves

1 pound large shrimp, peeled and deveined

1 ripe pineapple, peeled, cored and sliced into 2-inch chunks

4 metal or bamboo (soaked in water) skewers

COOKING INSTRUCTIONS

1. In a mixing bowl, combine the barbecue sauce, pineapple juice, lime juice and cilantro. Pour half of the pineapple-barbecue sauce mixture into a resealable bag, add the shrimp and marinate for 15 to 30 minutes. (Reserve the remaining sauce mixture for basting and serving.)

2. Preheat the grill to medium-high.

3. Remove the shrimp from the marinade, discarding the leftover marinade. Skewer the shrimp and pineapple onto the skewers. Grill the skewers on both sides until the shrimp are just cooked through, about 3 to 4 minutes per side. While the skewers are cooking, brush them with some of the reserved sauce.

4. Serve the skewers with the extra pineapple-barbecue sauce for dipping.

NUTRITION INFO

Serving Size: 1/4 pound of shrimp plus pineapple

Calories 201

Total Fat 2 g

Saturated Fat 0 g

Protein 25 g

Total Carbohydrate 2 g

Dietary Fiber 0 g

Sodium 276 mg

Percent Calories from Fat 9%

Percent Calories from Protein 48%

Percent Calories from Carbohydrate 43%

Marinade/Infusion for Meat, Fish, Poultry and Pork Tenderloins

https://www.flickr.com/photos/wwworks/

https://www.flickr.com/photos/wwworks/

I tend to stick with organic and/or free range protein and stay away from farm-raised fish and livestock that has been given antibiotics or hormones. I also stick with the tenderloins as they have the least amount of overall fat, and no trans fat.

INGREDIENTS

½ cup olive oil

1 tsp. Garlic juice

Garlic Pepper (MSG Free)

Salt

COOKING INSTRUCTIONS

Mix this up in a small bowl and swish the piece of meat/fish or turkey in it until covered. Freeze, let sit in fridge for a few hours, or use immediately.

When I make this infusion for fish, I substitute Coconut Secret Coconut Aminos for salt.

Grilled Pomegranate Chicken with Cucumber Relish Recipe

http://www.vietworldkitchen.com/blog

http://www.vietworldkitchen.com/blog

This recipe serves: 4

Preparation time: 10 minutes

Cooking time: 15 minutes

INGREDIENTS

1 cup peeled, seeded and chopped organic cucumber

1 cup chopped fresh organic tomatoes

1/4 cup diced organic red onion

1 tablespoon chopped fresh mint leaves

zest and juice of 1 lemon

salt to taste

freshly ground black pepper

4 boneless, skinless, organic chicken breasts, about 4 to 6 ounces each

2 tablespoons pomegranate juice concentrate

1/4 teaspoon ground cinnamon

1/4 teaspoon coconut palm sugar

1/2 cup grassfed greek yogurt

COOKING INSTRUCTIONS

1. In a mixing bowl, combine the cucumber, tomato, red onion, mint, lemon zest and lemon juice. Season with salt and pepper and refrigerate.

2. Preheat the grill to medium-high.

3. Season the chicken with salt and pepper. Grill the chicken on one side for 6 minutes, turn, brush with pomegranate juice concentrate and continue grilling until the chicken is cooked through.

4. In a small dish, combine the cinnamon and sugar. Brush the cooked chicken with more pomegranate juice and sprinkle it with cinnamon-sugar mixture.

5. Serve the chicken with a large spoonful of cucumber relish and an optional dollop of yogurt or sour cream.

NUTRITION INFO

Serving size: 1 chicken breast with relish (without yogurt)

Calories 276

Total Fat 9 g

Saturated Fat 2 g

Protein 32 g

Total Carbohydrate 16 g

Dietary Fiber 2 g

Sodium 96 mg

Percent Calories from Fat 27%

Percent Calories from Protein 48%

Percent Calories from Carbohydrate 24%

Grilled Eggplant Roll-Ups Stuffed with Goat Cheese

food.unl.edu/localfoods/discover-seasonal-cooking

food.unl.edu/localfoods/discover-seasonal-cooking

This recipe serves: 4

Preparation time: 20 minutes

Cooking time: 20 minutes

INGREDIENTS

2 cups organic spinach leaves washed

salt to taste

freshly ground black pepper

8 slices eggplant, sliced lengthwise about 1/4″ thick

1/4 cup organic goat cheese

1 tablespoon chopped parsley

8 strips roasted red bell peppers, cut 1/4″ wide

For the sauce:

1 tablespoon coconut oil

1 tablespoon chopped shallots

1/4 cup fresh, chopped organic tomatoes

1/4 cup balsamic vinegar

COOKING INSTRUCTIONS

1. Preheat the grill to medium and the oven to 350°F.

2. Heat 1 teaspoon of the coconut oil in a skillet. Add the spinach and a pinch each of salt and pepper and toss in the pan for about 1 minute. Remove from the pan and let cool.

3. Brush the eggplant slices with olive oil and season with salt and pepper. Grill for 1 to 2 minutes on each side, taking care not to overcook.

4. Mix the goat cheese and parsley together. Season with salt and pepper. Shape the cheese into 8 cork-sized pieces.

5. To assemble: On the top of each slice of eggplant, place a strip of pepper, a few leaves of spinach, and a “cork” of cheese. Begin with the wide end of the eggplant and roll toward the narrow end. Place on a lightly oiled cookie sheet, seam side down.

6. Warm the roll-ups in the oven until thoroughly heated, about 8 to 10 minutes, longer if they have been refrigerated. While the roll-ups are warming, make the sauce.

For the sauce:

1. Heat the coconut oil in a small skillet over low heat. Add the shallots and cook until soft and translucent, about 2 minutes. Add the balsamic vinegar. Add the tomatoes and toss for 1 minute. Bring to a boil. Remove from the heat.

2. Place 2 roll-ups on each plate. Spoon sauce over the top and serve.

NUTRITION INFO

Serving size: 2 roll-ups

Calories 213

Total Fat 16 g

Saturated Fat 4 g

Protein 5 g

Total Carbohydrate 14 g

Dietary Fiber 5 g

Sodium 232 mg

Percent Calories from Fat 65%

Percent Calories from Protein 9%

Percent Calories from Carbohydrate 26%

Linguine with Chicken, Sun-Dried Tomatoes, Basil, and Pine Nuts

https://www.flickr.com/photos/71284893@N00/

https://www.flickr.com/photos/71284893@N00/

This recipe serves: 4

Preparation time: 15 minutes

Cooking time: 15 minutes

INGREDIENTS

1 pound boneless, skinless organic chicken cutlets, cut into strips

salt to taste

freshly ground black pepper

2 tablespoons *coconut oil

2 cloves organic garlic, minced

1/4 cup dry white wine

1 cup sun-dried tomatoes, rehydrated and sliced

1 cup chicken bone broth

1/4 cup basil leaves, chopped

1/4 cup toasted pine nuts

2 tablespoons fresh lemon juice

3/4 pound Jovial Foods Einkorn Linguine

COOKING INSTRUCTIONS

1. Bring a large pot of salted water to a boil for the pasta.

2. Season the chicken with salt and pepper. Heat the coconut oil in a large nonstick skillet over high heat and sauté the chicken on both sides until it is golden brown. Add the garlic and cook for 1 minute more. Transfer the chicken to a warm plate and keep warm.

3. Turn the heat to medium and quickly add the wine to the pan, stir with a wooden spoon to release any caramelized bits that may be stuck to the bottom and cook until the wine has almost completely evaporated.

4. Add the sun-dried tomatoes and the chicken broth and simmer for 5 minutes. Add the basil, pine nuts and lemon juice.

5. Meanwhile, cook the pasta (in the boiling water) until it is al dente, about 9 to 11 minutes. Drain and toss with the sun-dried tomato mixture.

6. Divide the pasta among the serving plates and arrange the chicken on top.

NUTRITION INFO

Serving Size: pasta with 4 ounces of chicken

Calories 528

Total Fat 15 g

Saturated Fat 2 g

Cholesterol 66 mg

Sodium 385 mg

Total Carbohydrate 58 g

Dietary Fiber 5 g

Protein 40 g

Percent Calories from Fat 25%

Percent Calories from Protein 31%

Percent Calories from Carbohydrate 44%

Chicken and Vegetable Kebabs

totalnoms.com

totalnoms.com

Preparation time: 20 minutes

Cooking time: 15 minutes

INGREDIENTS

1 1/2 pounds skinless, boneless chicken breasts (organic pastured), cut into 1 inch cubes

2 small organic red onions, peeled and cut into eighths

2 medium organic zucchini, cut into 3/4-inch half rounds

2 organic red bell peppers, cut into 1-inch pieces

1/2 pound medium-sized organic mushrooms

18 metal or bamboo (soaked in water) skewers

2 tablespoons coconut oil

Salt, to taste

Freshly ground black pepper

Juice of 1 lemon

COOKING INSTRUCTIONS

1. Preheat the grill to medium-high. Thread 6 of the skewers with chicken and 12 with vegetables. Brush the chicken and vegetables with oil and season with salt and pepper to taste.

2. Grill the skewers until the chicken is cooked through, about 10 to 12 minutes, and the vegetables are tender, about 8 minutes.

3. Squeeze the lemon juice over the skewered chicken, just prior to serving.

NUTRITION INFO

Serving Size: 1 chicken, 2 vegetable kebabs

Calories 219

Protein 29 g

Total Carbohydrate 13 g

Dietary Fiber 3 g

Sodium 79 mg

Total Fat 6 g

Saturated Fat 1 g

Percent Calories from Fat 25%

Percent Calories from Protein 52%

Percent Calories from Carbohydrate 23%

Zucchini Salad with Tomatoes and Basil Vinaigrette

https://www.flickr.com/photos/roseannadana/

https://www.flickr.com/photos/roseannadana/

This recipe serves: 6

Preparation time: 10 minutes

Cooking time: 10 minutes

INGREDIENTS

1 large organic zucchini, cut into half-circles about 1/2 inch thick

1 large organic yellow squash (or 2 small), cut into half-circles about 1/2 inch thick

2 teaspoons organic dijon mustard (MSG Free)

2 tablespoons red wine vinegar

2 tablespoons fresh lemon juice

1 tablespoon finely chopped organic shallots

1 tablespoons macadamia nut oil

2 tablespoons freshly chopped, organic basil

salt to taste

1 large fresh organic tomato, diced

freshly ground black pepper

Cooking Instructions

1. Place about 2 inches of water in a large pot, insert a rack or steamer basket into the pot and bring the water to a boil. Steam the zucchini and squash in the basket for about 3 minutes, or until their colors turn bright. Remove the basket and run under cold water to stop the cooking process. Set aside.

2. Meanwhile, in a small bowl, whisk the dijon mustard, red wine vinegar and lemon juice together. Add the shallots and slowly whisk in the oil and basil. Season with salt and pepper to taste. (The vinaigrette can be made in advance and stored in the refrigerator for up to 5 days.)

3. Gently toss the zucchini and squash in the vinaigrette with the tomatoes and serve at room temperature or chilled.

Nutrition Info

Serving Size: 3/4 cup salad with vinaigrette

Calories 50

Total Fat 3 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 145 mg

Total Carbohydrates 6 g

Dietary Fiber 2 g

Protein 2 g

Percent Calories from Fat 44%

Percent Calories from Protein 13%

Percent Calories from Carbohydrate 43%

Spinach, Honey Tangerine and Cashew Salad

https://www.flickr.com/photos/77568040@N08/

https://www.flickr.com/photos/77568040@N08/

This recipe serves: 4

Preparation time: 15 minutes

Cooking time: 5 minutes

Ingredients

For the vinaigrette:

2 teaspoons Coconut Secret Coconut Aminos

4 teaspoons fresh lime juice

2 teaspoons finely chopped shallots

4 teaspoons macadamia nut oil

Salt to taste

Freshly ground black pepper

For the salad:

4 tablespoons coarsely chopped, unsalted cashews

2 1/2 cups fresh, organic spinach, cleaned and torn into bite-sized pieces

2 honey tangerines, peeled and sectioned

Instructions

For the vinaigrette:

1. Place all the ingredients in a container with a tight-fitting lid. Shake well.

2. Add the salt and pepper to taste.

For the salad:

1. Preheat the oven to 350°F.

2. Spread the cashews on a baking sheet and toast in the oven until lightly browned, about 5 minutes.

3. Place the spinach in a bowl and toss with the vinaigrette.

4. Transfer the dressed spinach leaves to a serving plate.

5. Arrange the tangerine sections on top and sprinkle with the cashews.

Nutrition Info

Serving Size: 2/3 cup salad

Calories: 131

Protein: 3 g

Total Carbohydrate: 13 g

Dietary Fiber: 3 g

Sodium: 184 mg

Total Fat: 9 g

Saturated Fat: 1 g

Percent Calories from Fat 56%

Percent Calories from Protein 7%

Percent Calories from Carbohydrate 37%

Raw Broccoli Salad

http://thestonesoup.com/blog/2011/08/the-easiest-way-to-save-time-in-the-kitchen-and-eat-more-vegetables/

http://thestonesoup.com/blog/2011/08/the-easiest-way-to-save-time-in-the-kitchen-and-eat-more-vegetables/

Ingredients

4 cups organic broccoli florets or broccolini

1/4 cup organic red onion, minced

2 tablespoons coconut sugar

2 tablespoons cider vinegar

2 tablespoons homemade mayonnaise

2 tablespoons sunflower seeds, roasted and salted

3 tablespoons seedless organic raisins

Instructions

Discard Broccoli stems and finely chop florets. Set aside.

Place remaining ingredients into a meduim mixing bowl. Mix well.

Add broccoli. Toss until coated.

Chill until ready to serve.

Serves 6

Nutrition Info (per serving): 90 calories, 5 g fat, 3 g protein, 10 g carbs, 2 g fiber