Lemony Roasted Salmon with White Wine Couscous

D took one for the team with this one.  He doesn't like salmon.  So when I asked if he would make it and he said ok, I took him up on it. I enjoyed it.  He only made 2 servings.

Lemony Roasted Salmon with White Wine Couscous

Photo by ALB

Serves 2 (serving size: 1 fillet, 2/3 cup couscous, and about 1 tablespoon sauce)

The tangy herbed yogurt sauce also moistens the salmon during cooking.

Ingredients (adapted by us)
2 tablespoons fat-free Greek yogurt
2 tablespoons chopped fresh chives
2 tablespoons olive oil, divided
4 teaspoons lemon juice, divided
2 (6-ounce) salmon fillets
1 1/8 teaspoons kosher salt, divided
1/2 teaspoon black pepper, divided
1 cups finely chopped carrots
1/4 cup minced shallots
2 teaspoons minced garlic
1/3 cup dry white wine
1 cup hot cooked couscous

Preparation
Step 1
Preheat oven to 450°.

Step 2
Combine yogurt, chives, 2 teaspoons oil, and 1 tablespoon juice; stir with a whisk. Sprinkle fish with 1/2 teaspoon salt and 1/4 teaspoon pepper. Rub with 2 tablespoons yogurt mixture. Heat an ovenproof skillet over high heat. Add 1 teaspoon oil to pan. Add fish, skin side down; cook 2 minutes. Transfer to oven. Bake at 450° for 5 minutes. Turn fish; cook 1 minute or until done.

Step 3
Heat a skillet over medium-high heat. Add remaining 1 tablespoon oil to pan. Add carrots, shallots, and garlic; cook 4 minutes, stirring occasionally. Add remaining 1 teaspoon lemon juice, remaining 5/8 teaspoon salt, remaining 1/4 teaspoon pepper, and wine. Cook 30 seconds. Add couscous; toss. Serve fish with couscous and yogurt mixture

Nutritional Information
Calories: 404; Fat: 17.9g; Satfat: 2.7g; Monofat: 8.5g; Polyfat: 5.1g; Protein: 37g; Carbohydrate: 19g; Fiber: 3g; Cholesterol: 94mg; Iron: 2mg; Sodium: 667mg; Calcium: 59mg; Sugars: 4g; Est. added sugars: 0g

Cooking Light, May 2016

8 Smart Points (my additions/subtractions at 2 servings)

THAI BASIL CHICKEN (EASY GAI PAD KRAPOW)

So this recipe was a little harder to make than it should have been.  Basically the Kroger had no ingredients the first time we tried to make it (and didn't). The second attempt, D decided to add green beans to bulk it up.

It tasted pretty good, but needed some heat (hence the Sambal).

Thai Basil Chicken (Easy Gai Pad Krapow)

Photo by ALB

Prep time: 3 mins
Cook time: 7 mins
Total time: 10 mins

This Thai basil chicken recipe takes just 3 minutes to prepare and 7 minutes to cook. Served along with steamed rice, it's restaurant food, fast.

Adapted from The Woks of Life
Recipe type: Chicken and Poultry
Cuisine: Thai
Serves: 4 servings

Ingredients
1 tablespoons oil
3 Thai bird or holland chilies, de-seeded (if desired) and thinly sliced (I'm not hunting down these chilies...D used jalapenos we had growing)
3 shallots, thinly sliced
5 cloves garlic, sliced
1 pound ground chicken
2 teaspoons sugar or honey (my guess is D used honey)
2 tablespoons soy sauce
1 tablespoon fish sauce
⅓ cup low sodium chicken broth or water (D used broth)
1 bunch holy or Thai basil leaves (since Kroger doesn't sell basil, good luck trying to find special basil).
Add 1/2 to 1 lb of green beans)

Instructions
In a wok (or a Dutch Oven) over high heat, add the oil, chilies, shallots and garlic, and fry for 1-2 minutes. Add the ground chicken and stir-fry for 2 minutes, breaking up the chicken into small bits.

Add the sugar, soy sauce, and fish sauce and green beans. Stir-fry for another minute and deglaze the pan with the broth. Because your pan is over high heat, the liquid should cook off very quickly. Add the basil, and stir-fry until wilted. Serve over rice.

6 Smart Points (my additions/subtractions at 4 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)

Curried Chicken on Pita

This is similar to Oven-Roasted Chicken Shawarma, but a little different in flavor.  It was a nice change from that.   And I would have again.

Curried Chicken on Pita

Photo by ALB

From Food and Wine
Active Time: N/A
Total Time: 25 MIN
Serves : 4

Ingredients
1 1/4 cups plain low-fat yogurt
4 garlic cloves, very finely chopped
2 teaspoons garam masala
2 teaspoons curry powder
1 pound skinless, boneless chicken breast halves, cut crosswise into 1/3-inch strips
1 tablespoon vegetable oil (used cooking spray)
2 jalapeños, seeded and thinly sliced
1 large red onion, halved lengthwise and thinly sliced crosswise
Salt and freshly ground pepper
Four 8-inch whole wheat pita breads
4 romaine lettuce leaves
1 large tomato, cut into thin wedges
1 medium cucumber—peeled, halved, seeded and cut into thin crescents

How to Make It
Step 1
Preheat the oven to 400°. In a medium bowl, mix 1 tablespoon of the yogurt with the garlic, garam masala and curry powder. Add the chicken strips and stir until they are thoroughly coated with the yogurt-spice mixture.

Step 2
In a large nonstick skillet, heat the vegetable oil. Add the sliced jalapeños, red onion and coated chicken strips, season with salt and pepper and cook over moderately high heat, stirring, until the chicken strips are just white throughout, about 5 minutes. Remove the skillet from the heat and let stand for 1 minute to let the chicken, jalapeños and red onion cool slightly. Fold the remaining 1 cup plus 3 tablespoons of yogurt into the chicken, jalapeños and red onion until well combined.

Step 3
Heat the pita breads in the oven, about 30 seconds. Set the pitas on plates and top each one with a lettuce leaf, tomato wedges and cucumber slices. Spoon the chicken in yogurt sauce on top and serve right away.

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

Parmesan Bread Pudding with Broccoli Rabe and Pancetta

This was really good with Proscuitto.  Basically I got confused at the grocery store and bought the wrong meat.  That didn't stop us from eating it though.  Once again, we had to go to Whole Foods for the broccoli rabe, because shockingly, Kroger didn't have it.

Anyway, this is a really nice meal with a salad, or even for breakfast because eggs and fancy bacon.

Parmesan Bread Pudding with Broccoli Rabe and Pancetta

Photo by ALB

4 Servings
Prep Time: 15 min
There's a lot packed into this savory bread pudding recipe: pancetta, broccoli rabe, Parmesan cheese, and of course, eggs.
From Bon Appetit

INGREDIENTS
1 tablespoon olive oil (used PAM)
2 garlic cloves, thinly sliced
1/2 teaspoon crushed red pepper flakes
1 medium bunch broccoli rabe (rapini), trimmed, cut into 1/2-inch pieces
2 teaspoons kosher salt plus more
1/2 teaspoon freshly ground black pepper plus more
6 large eggs
1 1/2 cups whole milk (used 2%)
1/2 pound country-style white bread, cut into 1-inch pieces (about 8 cups) (Pepperidge Farm)
1/2 cup plus 2 tablespoons finely grated Parmesan
6 thin slices pancetta (Italian bacon) (used prosciutto)

RECIPE PREPARATION
Preheat oven to 350°. Heat oil in a large skillet over medium heat. Add garlic and red pepper flakes. Stir until garlic is softened, about 30 seconds. Add broccoli rabe; sea-son with salt and pepper. Cook, tossing, until wilted, about 2 minutes; let cool slightly.

Meanwhile, whisk eggs, milk, 2 teaspoons salt, and 1/2 teaspoons pepper in a large bowl to blend. Add broccoli rabe mixture, bread, and 1/2 cup Parmesan; toss to combine. Transfer to a 1-1/2-qt. baking dish. Top with pancetta and remaining 2 tablespoons Parmesan.

Bake pudding until puffed, browned in spots, and set in the center, 45-55 minutes.

Nutritional Content
6 servings, 1 serving contains: Calories (kcal) 250 Fat (g) 15 Saturated Fat (g) 6 Cholesterol (mg) 240 Carbohydrates (g) 10 Dietary Fiber (g) 0 Total Sugars (g) 4 Protein (g) 18 Sodium (mg) 520

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

Cilantro Chicken with Peanuts

I supposed if you don't like cilantro, you shouldn't make this.  I do like it, so no issues from me. This was good an simple. The hardest part was finding peanuts since Kroger's were 4 months out of date.  (Circle K had some).

Cilantro Chicken with Peanuts

Photo by ALB

Cilantro, with its distinctive fragrance and flavor marries well with the spicy dried peppers in this Asian-style chicken recipe.

Adapted from BETTER HOMES AND GARDENS

MAKES: 4 SERVINGS
PREP: 10 MINS
COOK: 7 MINS

Ingredients
Cooking Spray
1 pound chicken breast, cut into 1-inch pieces
1 ounce honey-roasted peanuts (1/4 cup)
1 tsp crushed red pepper flakes
1/2 tablespoon Sambal Oelek
1 tablespoon soy sauce, low-sodium
1 teaspoon toasted sesame oil
2 teaspoons rice vinegar
1 1/2 cups fresh cilantro leaves
2 cups hot cooked rice
Didn't add 4 cups finely shredded napa cabbage

Directions
Heat 10-inch heavy skillet over medium-high heat covered in cooking spray. Add chicken. Cook and stir for 2 minutes. Add peanuts and crushed pepper. Cook and stir 3 minutes more or until chicken is just cooked through. Add soy sauce, sesame oil, and vinegar. Cook and stir 2 minutes more. Remove from heat. Stir in cilantro. Spoon over cabbage or rice. Serve immediately. Makes 4 servings.

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