Easy Greek Salmon Bowls

D took one for the team with this dish, and I'm glad he did.  I loved it.  The salmon, tomatoes, and green beans (all things he doesn't like) just had me going, "MMM, MMM, MMM."  He ate half and then went and got a Clif Bar.

He only made 2 servings since we knew we wouldn't be in town after that evening.  I would have again.  It'll probably be when he goes out of town by himself.

Easy Greek Salmon Bowls

Photo by ALB

Active Time: 20 Mins
Total Time: 20 Mins
Yield: Serves 4 (serving size: 1 salmon fillet, 3/4 cup quinoa mixture, and 1 1/3 cups vegetables)

Heart-hero salmon teams up with protein- and fiber-forward quinoa to fill you up; spinach delivers a hit of iron, while green beans and cucumber up the veggie count. Great warm or at room temperature, this also makes a standout packed lunch.

Ingredients
4 (5-oz.) skin-on salmon fillets
Cooking Spray
1/2 teaspoon dried dill
1/2 teaspoon dried oregano
1 teaspoon kosher salt, divided
4 tablespoons olive oil, divided
1 (8-oz.) pkg. haricots verts
3 cups packed baby spinach leaves, finely chopped
1 1/2 cups cooked quinoa
1/2 cup chopped fresh flat-leaf parsley
1/4 cup fresh lemon juice
1 teaspoon honey
2 cups halved grape tomatoes
2 cups chopped English cucumber
1/4 cup crumbled feta cheese

Preparation
Step 1: Sprinkle salmon with dill, oregano, and 1/4 teaspoon salt. Use Cooking Spray in a large nonstick skillet over medium-high. Add salmon, skin side up, to skillet; cook 2 to 3 minutes per side for medium. Set aside.

Step 2: Fill a large bowl with ice water. Cook haricots verts according to package directions; place in ice water until completely cool, about 1 minute. Pat dry.

Step 3: Toss together spinach, quinoa, and parsley in a bowl. Whisk together lemon juice, honey, and remaining 1/4 cup oil in a small bowl. Add 1/4 cup lemon dressing to spinach mixture; toss to combine.

Step 4: To serve, spoon 3/4 cup spinach mixture into each of 4 bowls. Arrange 1/2 cup tomatoes, 1/2 cup cucumber, and 1/3 cup cooked haricots verts in each bowl. Drizzle with remaining dressing; sprinkle with remaining 3/4 teaspoon salt. Top each bowl with 1 flaked salmon fillet and 1 tablespoon feta cheese.

Nutritional Information
Calories: 527; Fat: 29g; Sat fat: 5g; Unsatfat: 24g; Protein: 39g; Carbohydrate: 29g; Fiber: 7g; Sugars: 8g; Added sugars: 1g; Sodium: 683mg: Calcium: 16% DV; Potassium: 21% DV

Cooking Light, November 2018

8 Smart Points (my additions/subtractions at 4 servings)

Asian Short Ribs

I made these.  D had to work, so we looked at the recipe and decided I was capable of making it.  I think he was even impressed when I said I would use the cheese grater to finely cut the ginger.

Anyway, it was pretty easy to prep.
It was also very good. Not spicy, but a little sweet. We had with rice to soak up the sauce, and Roasted Chile-Garlic Broccoli.

We would have again.

Asian Short Ribs

Photo by ALB

Active Time: 20 Mins
Total Time: 8 Hours 20 Mins
Yield Serves 4 (serving size: 2 short ribs and 1/4 cup sauce)

These short ribs are fall-off-the-bone tender with extra umami flavor from the mushrooms, garlic, and soy sauce. If you can’t find short ribs, pick up a boneless chuck roast at the market and cut it into 2-inch chunks instead.

Ingredients
8 lean bone-in beef short ribs (about 2 1/2 lb.), trimmed
5/8 teaspoon kosher salt
1/2 teaspoon black pepper
1 1/2 tablespoons canola oil, divided
2 cups sliced fresh shiitake mushroom caps (you can get these at Whole Foods, but not at Kroger)
1 tablespoon finely chopped garlic (about 3 garlic cloves)
2 teaspoons finely chopped fresh ginger
1/2 cup unsalted beef stock
1/4 cup packed light brown sugar
1/4 cup rice vinegar
1 1/2 tablespoons lower-sodium soy sauce
1 teaspoon crushed red pepper

Preparation
Step 1: Sprinkle ribs with salt and pepper. Heat 1 tablespoon oil in a large skillet over medium-high. Add half of the ribs to skillet; cook, turning occasionally, until browned on all sides, about 8 minutes. Transfer ribs to a 6-quart slow cooker; discard drippings in skillet. (Don’t wipe skillet clean.) Repeat procedure with remaining ribs. Add remaining 1 1/2 teaspoons oil to skillet; stir in mushrooms, garlic, and ginger. Cook, stirring often, until mushrooms soften slightly, about 4 minutes; transfer mushroom mixture to slow cooker. Add beef stock, brown sugar, vinegar, soy sauce, and red pepper to slow cooker. Cover and cook on low until ribs are tender, about 8 hours.

Step 2: Transfer ribs to a serving platter; reserve cooking liquid in the slow cooker. Skim fat from surface of cooking liquid. Drizzle ribs with reserved cooking liquid.

Nutritional Information
Calories: 334; Fat: 19g; Satfat: 6g; Unsatfat: 11g; Protein: 24g; Carbohydrate: 16g; Fiber: 1g; Sugars: 14g; Sodium: 583mg

Cooking Light, October 2018

11 Smart Points (my additions/subtractions at 4 servings)

One-Pan Crispy Chicken Thighs With Potatoes and Chard

I'm not feeling this recipe.  It was bland.  D and I put hot sauce on it to get more flavor.  I would have again with hot sauce. 

One-Pan Crispy Chicken Thighs With Potatoes and Chard

Photo by ALB

Active Time: 30 Mins
Total Time: 30 Mins
Yield Serves 4 (serving size: 1 chicken thigh, 3 oz. potatoes, and 1 cup chard)

Ingredients
4 (8-oz.) bone-in, skin-on chicken thighs
Cooking spray
1/2 teaspoon kosher salt
1 pound small red potatoes, halved
1 cup sliced leeks (white parts only)
4 garlic cloves, smashed
4 cups chopped Swiss chard (used Kroger Power Greens and 1 bunch of kale)
1 tablespoon Dijon mustard
2 teaspoons apple cider vinegar
1/2 teaspoon crushed red pepper

Preparation
Preheat oven to 425ºF. Place chicken thighs, skin side down, in a large cast-iron skillet lightly coated with cooking spray; sprinkle salt over chicken. Arrange potatoes around chicken. Cook over medium, stirring potatoes occasionally, until chicken skin is browned and crisp, 14 to 16 minutes.

Flip chicken thighs; place skillet in oven. Bake at 425ºF until chicken is done, 8 to 10 minutes. Transfer chicken and potatoes to a plate, keeping as much of the drippings in the skillet as possible. 

Add leeks and garlic to skillet. Cook over medium-high, stirring often, until fragrant, 3 to 5 minutes. Add Swiss chard, mustard, and vinegar; cook just until wilted, 2 to 3 minutes. Sprinkle with crushed red pepper. Serve with chicken and potatoes.

Nutritional Information
Calories: 288; Fat: 6g; Satfat: 2g; Unsatfat: 3g; Protein: 31g; Carbohydrate: 26g; Fiber: 2g; Sugars: 1g; Added sugars: 0g; Sodium: 548mg

Cooking Light, November 2018

8 Smart Points (my additions/subtractions at 4 servings)

Braised Pork with Potatoes and Shallots

I thought this was a good recipe because it had both sweet potatoes and regular. D doesn't like sweet, so I figured he could pick them out of his, and I could have some.
He was unsure how coriander and fennel would work, but it did.  I really liked it. D thought the potatoes were on the mushy side.

If we have again, I think we should add steamed green beans at the last minute.

Braised Pork with Potatoes and Shallots

Photo by ALB

Active Time: 20 Mins
Total Time: 8 Hours 25 Mins
Yield: Serves 8 (serving size: 2/3 cup pork, 2/3 cup vegetables, and 1/4 cup sauce)

Use preground fennel and coriander seeds if you’re short on time; you’ll lose the texture the crushed seeds provide, but you’ll get the same great flavor. Substitute 2 teaspoons each of the ground seeds for 1 tablespoon whole seeds.

Ingredients
1 tablespoon fennel seeds
1 tablespoon coriander seeds
1 teaspoon black pepper
1 1/2 teaspoons kosher salt, divided
3 pounds bone-in pork shoulder roast (Boston butt), trimmed
1 tablespoon olive oil
3/4 cup unsalted chicken stock
1/4 cup dry white wine
2 tablespoons lower-sodium soy sauce
1 pound sweet potatoes, peeled and cut into 1 1/2-inch pieces
1 pound baby Yukon Gold potatoes, halved
4 large shallots, peeled and halved lengthwise (about 4 oz.)
2 large fresh thyme sprigs
Fresh thyme leaves (optional)

Instructions 
Place fennel seeds and coriander seeds in a spice grinder; pulse until coarsely ground. Stir together ground seeds, pepper, and 1 teaspoon salt in a small bowl; sprinkle evenly over pork.

Heat oil in a large nonstick skillet over medium-high. Add pork to skillet; cook, turning to brown on all sides, about 8 minutes. Transfer pork to a 5- to 6-quart slow cooker; reserve drippings in skillet.

Add chicken stock, wine, and soy sauce to reserved drippings in skillet; bring to a boil over medium-high, stirring to loosen browned bits from bottom of skillet. Pour mixture over pork. Add sweet potatoes, Yukon Gold potatoes, shallots, and thyme sprigs to slow cooker. Cover and cook on low until pork and vegetables are tender, about 8 hours.

Transfer pork to a cutting board, and let rest 5 minutes. Transfer vegetables to a platter; reserve cooking liquid in slow cooker. Discard thyme sprigs. Break pork into large pieces; discard bone. Place pork on platter with vegetables; sprinkle with remaining 1/2 teaspoon salt. Garnish with thyme leaves, if desired. Serve with reserved cooking liquid.

Nutritional Information
Calories: 280; Fat: 9g; Satfat: 3g; Unsatfat: 6g; Protein: 23g; Carbohydrate: 24g; Fiber: 4g: Sugars: 4g; Added sugars: 0g; Sodium: 627mg: Calcium: 5% DV; Potassium: 12% DV

Cooking Light, October 2018

8 Smart Points (my additions/subtractions at 8 servings)

Banh Mi Burgers

D made these on Saturday.  I had a hard time believing they were from Cooking Light and after I figured out the Weight Watcher Points, I figured out why.  Still, they were so good and flavorful.  I would definitely have them again.  And I wouldn't feel guilty about it.

Banh Mi Burgers

Photo by ALB

Active Time: 25 Mins
Total Time: 1 Hour
Yield: Serves 4 (serving size: 1 burger) (we got 3 burgers)

Here, a basic beef burger takes some cues from the classic Vietnamese sandwich and cranks its flavor up to 10. We enjoy our burgers cooked to medium (140°F) for more juiciness, and we always purchase the meat from a trusted source. You can cook the patties to your desired degree of doneness; the USDA recommends 160°F for ground beef.

Ingredients
1/2 cup rice vinegar
1/2 cup water
1/4 cup granulated sugar
1 cup shaved English cucumber
1 cup matchstick-cut carrots
6 tablespoons canola mayonnaise
2 tablespoons Sriracha chili sauce
1 tablespoon fresh lime juice
1 pound 93% lean ground beef
2 tablespoons olive oil (didn't use)
2 teaspoons grated garlic
1 teaspoon grated peeled fresh ginger
3/4 teaspoon black pepper
Cooking spray
4 whole-grain hamburger buns, split and toasted (used 3)
1 1/2 cups loosely packed cilantro sprigs
2 serrano chiles, thinly sliced

Preparation
Step 1
Bring vinegar, 1/2 cup water, and sugar to a boil in a small saucepan over high. Combine cucumber and carrots in a heatproof bowl; pour hot vinegar mixture over vegetables. Cover and chill at least 15 minutes or up to 3 days.

Step 2
Stir together mayonnaise, Sriracha, and lime juice; set aside.

Step 3
Preheat grill to medium-high (about 450°F). Combine beef, oil (didn't use), garlic, ginger, and black pepper in a bowl; gently mix just until ingredients are incorporated. Shape mixture into 4 (1/2-inch-thick) (or 3) patties. Place patties on a grill grate coated with cooking spray. Grill, covered, until a thermometer inserted in thickest portion registers 140°F, about 3 minutes per side, or to desired degree of doneness. Remove from heat, and keep warm.

Step 4
Spread about 1 tablespoon mayonnaise mixture on each bun half. Place 1 burger patty on each bottom bun half. Drain cucumber mixture; place about 1/4 cup on each burger. Divide cilantro sprigs and chiles among burgers. Cover with top halves of buns.

Nutritional Information
Calories: 407; Fat: 20g; Satfat: 3g; Unsatfat: 15g; Protein: 27g; Carbohydrate: 32g; Fiber: 5g; Sugars: 9g; Added sugars: 3g; Sodium: 623mg; Calcium: 7% DV; Potassium: 9% DV

Cooking Light, July 2018

15 Smart Points (my additions/subtractions at 3 servings)

Kale, Tomato, and Pancetta Pasta

This was the second time having this dish.  The first time D made with bacon instead of pancetta.  I really don't remember it changing the taste that vastly, so go with what is cheaper.  We used whatever short pasta we had on hand.

Kale, Tomato, and Pancetta Pasta

Photo by ALB

Active Time: 25 Mins
Total Time: 25 Mins
Yield Serves 4 (serving size: about 1 1/2 cups)

Tomatoes need a little extra love during winter. This pasta uses them in two ways: first melted into the pancetta drippings for a saucy base, then sautéed until gently blistered with the kale and garlic. Vary the green depending on what you have on hand; shredded Brussels sprouts, chard, or spinach would work. Orecchiette ("little ears" in Italian) have a catcher’s mitt shape that’s ideal for holding the crispy bits of pancetta. You could also use whole-grain shell pasta or rotini.

Ingredients 
8 ounces uncooked whole-wheat orecchiette pasta (used regular spiral pasta)
3 cups cherry tomatoes, divided (used grape tomatoes)
3 ounces prediced pancetta (such as Boar's Head)  (can use bacon)
4 cups chopped stemmed lacinato kale (use kale, no idea what kind)
2 garlic cloves, minced
1 teaspoon chopped fresh rosemary
1/2 teaspoon freshly ground black pepper
1/4 teaspoon kosher salt
1 ounce Parmesan cheese, grated (about 1/4 cup)
2 tablespoons pine nuts, toasted

Preparation
Step 1
Cook pasta according to package directions, omitting salt and fat. Drain in a colander over a bowl; reserve 1 1/2 cups cooking liquid.

Step 2
Chop 1 cup tomatoes. Halve remaining 2 cups tomatoes. Cook pancetta in a large nonstick skillet over medium until crisp, about 8 minutes. Remove pancetta from pan with a slotted spoon. Add chopped tomatoes to drippings in pan; cook, stirring occasionally, until softened, about 2 minutes. Add halved tomatoes, kale, garlic, rosemary, pepper, and salt; cook 2 minutes. Add 1 cup reserved cooking liquid; cover and cook until kale is wilted, about 2 minutes. Stir in pasta and pancetta. Add remaining 1/2 cup cooking liquid, 2 tablespoons at a time, as needed to thin sauce. Top with cheese and pine nuts. Serve immediately.

Nutritional Information
Calories: 380; Fat: 15g; Satfat: 5g; Unsat: 9g; Protein: 16g; Carbohydrates: 50g; Fiber: 7g; Sugars: 5g; Added sugars: 0g; Sodium: 575mg; Calcium: 12% DV: Potassium 18% DV

Cooking Light, 2018

9 Smart Points (my additions/subtractions at 4 servings)

Korean-Style Skirt Steak Salad

So I don't know what my latest fascination with pickled foods is, but I right now Kimchi is high on the list.  I know D is a fan of salads because they are supposedly easy, so when I saw steak, kimchi and salad, yes please!

D bought what ingredients he could find at the store and made substitutions where he couldn't find what was needed.I made the marinade and may have messed up (put in 1/4 C of oil into the marinade). D said it wold be fine. It was.

I really liked this and I think D did as well.

Korean Skirt Steak Salad

Photo by ALB

Active Time: 25 Mins
Total Time: 12 Hours 25 Mins
Yield Serves: 4 (serving size: 1 salad)  (we got 3 because D doesn't do leftover salads)

This dinner salad is an exciting twist on a taco salad: Crisped wonton wedges replace tortilla strips, marinated skirt steak stands in for ground beef, and bok choy subs in for lettuce. Gochugaru—Korean red pepper flakes—is worth seeking out at an Asian market. It has a slightly sweet, deeply roasted flavor and not as much chile heat as you’d expect. Use it anywhere you want some gentle heat and a robust savory note: sprinkled on eggs, kebabs, hummus, roasted vegetables, and grilled corn.

Ingredients
1 small bunch scallions (about 2 1/2 oz.)
1/3 cup granulated sugar
1/4 cup lower-sodium soy sauce
1 1/2 tablespoons chili garlic sauce (used 2 TBSP)
1/4 cup rice vinegar, divided
1 tablespoon minced garlic
1/4 cup toasted sesame oil, divided (forgot to divide...if you bake the wontons, you need 1 TBSP)
1 pound skirt steak
10 square wonton wrappers
Cooking spray
1 tablespoon gochugaru (optional) (didn't use)
1/8 teaspoon kosher salt
6 baby bok choy (2-oz. each) , thinly sliced (about 4 cups) (used Napa Cabbage)
1 cup kimchi (about 5 oz.)
1 cup matchstick-cut daikon radish (about 3 oz.) (used matchstick-cut carrots)
1 ripe avocado, diced

Preparation
Step 1
Thinly slice white parts of scallions; set aside green tops. Combine white scallion slices, sugar, soy sauce, chili garlic sauce, 2 tablespoons rice vinegar, garlic, and 1 tablespoon sesame oil in a large ziplock plastic bag. Seal bag, and gently shake to combine. Add steak, and seal bag. Massage bag to coat steak with marinade. Chill 12 hours or up to 1 day. Remove steak from bag; discard marinade.

Step 2
Stack 5 wonton wrappers on top of each other. Using a pizza cutter, cut wonton stack diagonally into quarters to form wedges. Repeat procedure with remaining 5 wonton wrappers.

Step 3
Heat 2 tablespoons sesame oil in a large skillet over medium-high. Place half of wonton wedges in hot oil; cook, stirring occasionally, until crisp and browned, 1 to 2 minutes. Using a slotted spoon, transfer fried wonton wedges to a paper towel–lined plate to drain. Repeat procedure with remaining half of wonton wedges.  (Do this instead: Wonton Chips- Baked not fried. Preheat the oven to 400 degrees. Line a baking sheet with parchment paper,Place the wonton wrappers on the baking sheet. Spray with PAM. Sprinkle with the garlic, salt and pepper. Bake for 7 minutes until crispy and beginning to brown (5 minutes was plenty for me). If you only have 1 baking sheet, you need to do this a few times.)

Step 4
Heat a grill pan over high, and lightly coat with cooking spray. Add steak to pan; cook to desired degree of doneness, 2 to 4 minutes per side for medium-rare. Let stand at least 5 minutes, and cut against the grain into thin slices.

Step 5
Whisk together remaining 2 tablespoons rice vinegar; remaining 1 tablespoon sesame oil; gochugaru, if desired; and salt in a medium bowl. Cut green scallion tops into 2-inch pieces, and cut each piece in half lengthwise. Add green scallion slices and bok choy to dressing; toss to coat. Divide bok choy mixture evenly among 4 bowls. Top evenly with kimchi and daikon. Divide steak slices, fried wontons, and avocado evenly among bowls.

Nutritional Information (4 servings)
Calories: 408; Fat: 24g; Satfat: 6g; Unsatfat: 16g; Protein: 29g; Carbohydrate: 21g; Fiber: 4g; Sugars: 5g; Added sugars: 3g; Sodium: 635mg; Calcium: 12% DV; Potassium: 20% DV

Cooking Light, July 2018

16 Smart Points (my additions/subtractions at 3 servings)