Thursday, February 9, 2012

Salmon, Slow Roasted with Fennel & Pomegranate Salsa

Salmon, Slow Roasted with Fennel & Pomegranate Salsa
As shared by Once Upon a Plate by Mari
Serves 4
4-  4 ounce boneless wild salmon fillets (skinless or not)
2 to 3 teaspoons olive oil
1/4 teaspoon sea salt
1/4 teaspoon cayenne pepper
1/4 teaspoon fresh ground pepper
2 Tablespoons coarsely chopped fennel fronds (optional)
1 fennel bulb, trimmed and cut into 1/4-inch dice
3/4 cup pomegranate arils
1 jalapeno pepper, seeded, de-ribbed and minced (adjust this amount up or down depending upon your tastes and the 'heat' of the pepper)
2 green onions, finely sliced
1/4 cup chopped cilantro
2 Tablespoons fresh lime juice
1/2 teaspoon sea salt, or to taste
Freshly ground black pepper, or to taste
Preheat oven to 275˚F
Line rimmed baking sheet with parchment paper. Place salmon fillets on the prepared pan, evenly spaced. Rub top of each fillet with the oil, 1/4 teaspoon salt, cayenne, and 1/4 teaspoon ground black pepper. Place in oven and bake until thickest part of salmon registers 125˚F, or is opaque when lifted with a paring knife.  Best if not overcooked!
While salmon is baking:  Prepare salsa ~ In a bowl combine fennel fronds (if using), the diced fennel pomegranate arils (seeds), jalapeno, green onions, cilantro, lime juice, 1/2 teaspoon salt and black pepper.  Stir and set aside. Serve salmon on warmed plates, spoon salsa over and enjoy!

High in Omega 3's and 6's, Protein and vitamin D

Recipe adapted from "Clean Eating" magazine

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Sunday, February 5, 2012

Mushroom Stroganoff ~ Healthy

Mushroom Stroganoff ~ Healthy
As shared from the kitchen of Once Upon a Plate by Mari
8 servings ~ 1 cup each
12 ounces dried whole-wheat egg noodles (or you choice of pasta shape)
Olive oil cooking spray, or olive oil
1 medium size yellow onion, sliced
12 ounces mushrooms (all one variety, or a mix ~ a mix of white and portobello is really good), sliced
2 cloves garlic minced
14 ounce package medium-firm tofu 
8 ounces plain Greek-style yogurt (0% or 2% fat)
8 ounces beef or vegetable stock
1 Tablespoon tomato paste
1 Tablespoon dry white wine*
Few dashes of Worchestershire sauce
1/2 teaspoon Cajun seasoning (or to taste)
Sea salt & freshly ground black pepper, to taste
*1 teaspoon dried dill (optional)
White Truffle oil (optional)
Puree the tofu with the yogurt in a blender or food processor until smooth (can add a Tablespoon or two of the stock if mixture is too thick to blend.)
Cook noodles/pasta according to package direction; drain and set aside.
Heat a large nonstick or well seasoned cast iron skillet over medium-high heat for a minute. Reduce heat to medium-low; mist or brush pan with a light coating of olive oil. Add sliced onions and saute until translucent and beginning to caramelize. Add mushrooms and garlic; mist with a light coating of olive oil; saute until cooked, about 5 to 7 more minutes.
Add tofu/yogurt mixture, stock and tomato paste, stir until smooth. Stir in seasonings and salt and pepper, stir over medium-low heat until hot.
Add cooked noodles/pasta to mushroom sauce, stir gently to reheat noodles, adding a bit more broth if mixture is too thick.
Optional Garnishes: a drizzle of White Truffle oil, a sprinkling of dill and/or a dollop of more of the Greek yogurt 

1 cup serving = just less than 140 calories
Total Fat 3.5 g
Sat Fat 0.5g, Carbs 18g, Fiber 1g, Sugars 3 g, Protein 9g, Sodium 140mg,
Cholesterol 15mg

Recipe adapted from 'Clean Eating' magazine.