HEALTHY AND DELICIOUS RECIPES
Salmon with Spinach and Chickpeas
• 3/4 cup fresh flat-leaf parsley
• 1 garlic clove, chopped
• 1 tablespoon plus 2 teaspoons extra-virgin olive oil
• 4 boneless, skinless salmon fillets, preferably wild sockeye (5 ounces each; 1-inch thick)
• Coarse salt and freshly ground pepper
• 1/2 teaspoon crushed red-pepper flakes
• 5 cups baby spinach (6 1/2 ounces)
• 1 cup canned chickpeas, drained and rinsed
1. Preheat oven to 400 degrees. Cut out four 12-by-17-inch pieces of parchment; fold each in half crosswise to form a crease, then open.
2. Pulse parsley, garlic, and oil in a blender or food processor until a paste forms. Season each salmon fillet with 1/8 teaspoon salt and the red-pepper flakes.
3. Rub fish with paste. Divide spinach and chickpeas evenly among 4 parchment pieces, arranging mixture on 1 side of each crease to form a rectangle the size of a salmon fillet; season each pile with 1/8 teaspoon salt and some pepper. Lay 1 fillet on top of each. Fold parchment over ingredients; make overlapping pleats to seal.
4. Bake on 2 baking sheets (2 packets per sheet), 9 to 10 minutes for medium-rare or 11 minutes for medium. Unwrap.
Prep Time 15 minutes
Total Time 25 minutes
Yield Serves 4
Courtesy of Martha
Stewart Living, March 2011, www.wholeliving.com
• 16 dried apricots
• 8 teaspoons crumbled blue cheese
• 2 ounces chopped shelled pistachios
• 1/2 teaspoon honey
• Freshly ground pepper
1. Top each apricots with 1/2 teaspoon cheese. Sprinkle with pistachios and drizzle with honey; sprinkle with pepper.
Per piece: 64 calories; 4 g fat (1 g sat, 2 g mono); 1 mg cholesterol; 7 g carbohydrates; 2 g protein; 1 g fiber; 20 mg sodium; 170 mg potassium.
Nutrition Bonus: Protein, potassium, calcium.
Carbohydrate Servings: 1/2
Exchanges: 1/2 fruit, 1/2 fat
Makes: 16 pieces
Active Time: 10 minutes
Total Time: 10 minutes
Courtesy of EatingWell.com
Quinoa and Black Beans
- 1 teaspoon vegetable oil1 onion, chopped
- 3 cloves garlic, chopped
- 3/4 cup quinoa
- 1 1/2 cups vegetable broth
- 1 teaspoon ground cumin
- 1/4 teaspoon cayenne pepper salt and ground black pepper to taste
- 1 cup frozen corn kernels
- 2 (15 ounce) cans black beans, rinsed and drained
- 1/2 cup chopped fresh cilantro
1. Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.
2. Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.
3. Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.
Courtesy of Allrecipes.com