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Pistachio-Crusted Salmon

A simple baked salmon filet gets a lift from Dijon mustard, crushed cumin seeds and crunchy pistachios. High in omega-3 fatty acids and other so-called good fats, this combo is as good for you as it is satisfying.

4 thick (4-ounce) salmon filets
1 cup pistachios
2 tablespoons whole cumin seeds
3 tablespoons Dijon mustard

1. Preheat the oven to 350F and put the oven rack on the upper-middle position. Grind the cumin seeds and pistachios in a mortar and pestle or spice grinder until the pistachios are coarsely ground into mixed small and medium-size pieces.
2. Arrange the salmon filets in a lightly oiled baking dish, skin side down. Season the flesh side of the salmon filets with a light sprinkling of salt and pepper. Spread the Dijon evenly over the filets, then press the pistachio and cumin seed mixture firmly onto the mustard to coat each filet evenly. Drizzle each filet with olive oil and another light sprinkling of salt and pepper.
3. Bake the filets until they're barely translucent in the center, 20 to 30 minutes.

Basic Spinach and Lentil Soup

1 brown onion, diced
1 Tbsp freshly grated ginger
3 tsp of cumin seeds
1 1/2 Tbsp olive oil
4 cups of water
4 cups of vegetable or chicken stock
1 1/3 cup of red split lentils 
1 1/4 tsp of sea salt
1 Tbsp of garam masala
1 bunch of baby spinch, roughly chopped
1/4 cup of chopped, fresh cilantro

Heat the oil in a large saucepan over a medium heat. Saute the onions until translucent, or for about 3 minutes, stirring occasionally. Add the ginger and cumin seeds. Stir fry for about 2 minutes.Add water and stock to the saucepan and bring to the boil.Place the lentils in a sieve and wash under cold, running water for about 30 seconds. Add the lentils and salt to the saucepan and simmer for 15 minutes, stirring occasionally. Add the garam masala and stir well. If the mixture becomes thick, add another 1/2 cup of water.Turn down the heat to low and add the spinach. Gently simmer for another 3 minutes or until the spinach wilts. Stir in the cilantro just before serving. Ladle into bowls and serve.

                         


Stuffed Chicken Breasts

6 boneless, skinless chicken breasts, trimmed of fat
¼ - ½ cup bread crumbs
¼ cup Parmesan cheese, grated
1 tbsp olive oil
1 ½ cup filling

Place each chicken breast between two sheets of plastic , using a plastic zip top bag or two sheets of plastic wrap and pound flat and even using a meat mallet or heavy bottle.Preheat oven to 400°F. Season breasts with salt and pepper. Combine crumbs and cheese on a shallow plate. Add any seasonings you want to the crumb mixture if you are feeling it. Place 2-3 tbsp of filling in the center of each breast. Roll the breast up burrito style.  This can be difficult depending on how well your breasts flattened out. If you have trouble actually rolling the chicken around the filling then feel free to simply fold the breasts over and use toothpicks to seal them. If you really want to deviate from the recipe, you can forgo flattening them at all and use a sharp knife to cut a pocket in the breast and stuff them that way.Liberally brush the chicken roll with oil and roll it in the breadcrumbs. Use your hands to pat on the crumbs on any bare spots.Oil a baking sheet and place chicken rolls seam side down. Bake for approximately 25 minutes or until chicken is cooked through.While chicken bakes, prepare rice and veggies. 



Mushroom, Rainbow Chard & Gruyere Lasagna

1 tbsp. olive oil
1 large yellow onion, diced
6 cloves garlic, mined
2 pints baby bella mushrooms, sliced
2 large portabello mushroom caps, chopped
1 tbsp. kosher salt
1 tsp. ground pepper
1 tbsp. olive oil
2 bunches rainbow chard, greens only, sliced into thin ribbons 
1/4 cup chicken stock 
30 oz. ricotta cheese
1 cup freshly grated Parmesan cheese
1 lb. whole wheat, no-boil lasagna
2 oz. aged Gruyere, freshly grated

Preheat the oven to 375°. Set a large skillet over medium-high heat. Once it’s hot, add the olive oil, then the onions. Saute the onions for 5 - 7 minutes, or until soft and starting to brown. Add the garlic and saute for another minute, then add the mushrooms and continue to cook for 7 - 8 minutes, or until the mushrooms are slightly browned, but not soggy. Remove the contents of the skillet to a bowl.
Return the skillet to the heat and add another tablespoon of olive oil and the ribbons of rainbow chard and stock. Saute for 5 minutes, or until the chard just begins to wilt, then remove from heat and stir in the ricotta and Parmesan.
Now you can begin assembling your lasagna. Place half of the mushroom mixture at the bottom of a 13 x 9 casserole dish. Add a layer of noodles, then place half of the ricotta mixture over the noodles. Another layer of noodles, then the remainder of the mushrooms. Another layer of noodles, then the remainder of the ricotta mixture. Last layer of noodles on top, then cover with the shredded Gruyere.
Bake for 30 - 35 minutes, or until the cheese is browned and crisp. Cut into portions and serve immediately with a big, green salad.
Makes 6 - 8 servings.

 

BALSAMIC & HERB GRILLED CHICKEN BREASTS

4 chicken breasts
2 crushed garlic cloves
Herbs of your choice; dried or fresh 
3 tbsp olive oil
1/4 cup balsamic vinegar
Salt & freshly ground pepper

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Orzotto con Zucca (Pumpkin Orzo)

140 g barley
2 liters vegetable stock or chicken stock or game stock
600 g pumpkin or butternut squash, cut into chunks
30 g butter
30 g grated parmesan cheese
salt, to taste
fresh ground black pepper, to taste

In a large pan bring the stock to a boil, add the barley and simmer until done. It should take about 40 minutes. Drain.If you want you can add some chopped mushrooms to this for the last 5-10 minutes.Microwave, boil or roast the pumpkin until soft. Put the cooked pumpkin and the butter into a blender and puree.Season to taste with salt and pepper.Add the puree to the barley and season again with salt and pepper.Just before serving mix the parmesan into the 'risotto'.Serve hot with fresh crusty bread.


1 bunch of frisée, washed and broken into pieces
1 apple, core removed and sliced
6 oz bacon, cut in small pieces and sautéed until crispy
4 oz goat cheese, crumbled

Apple cider honey mustard vinaigrette

1 ½ tbs apple cider vinegar
1 tsp Dijon style mustard
1 tsp honey
2 tbs olive oil
1 garlic clove, crushed
1 tbs finely chopped parsley
Salt and pepper to taste

Combine all the ingredients for the vinaigrette or salad dressing in a jar, close it tight and shake until the ingredients are well mixed. Place the frisée, sliced apple, bacon and goat cheese in a salad bowl. Pour the dressing or vinaigrette over the salad and toss well. Serve immediately.

Low Fat Crusty Crunchy Boneless Chicken Wings

1 package boneless chicken tenderloins
3/4 cup flour
2 eggs, mixed
2 packages buttermilk dressing mix
1/4 teaspoon cayenne pepper
3 cups corn flakes, smashed
generous sprinkling of McCormick's Worcestershire pepper
cooking spray
preheated oven, 400 degrees

(1) Mix flour with buttermilk dressing mix. (2) Mix eggs and cayenne pepper. (3) Smash corn flakes and put on plate. (4) Dredge chicken in flour, dip in egg, and roll in corn flakes. (5) Place chicken on a non-stick pan that has been sprayed with cooking spray. (6) Spray tops of chicken and pepper generously and turn and repeat. ( 7) Cook 15 minutes and flip and cook until golden brown.

FENNEL, PEAR AND OLIVE SALAD

2 large fennel bulbs
1 large (or 2 small) ripe Bartlett or red pear
12 Kalamata olives, pits removed
3 Tbsp red wine vinegar
6 Tbsp extra virgin olive oil
1 tsp Dijon mustard
1/2 tsp agave nectar  or 1 packet sugar substitute
A pinch of kosher salt
A pinch of fresh black pepper
1/4 cup crumbled feta cheese 

Trim the fennel by cutting a slice off the root end, and removing the stalks down to the top of the bulb (reserve the fronds). Cut the bulb in quarters from top to bottom, so that each cut goes through the stem end. Remove the hard core from each quarter. Using a mandoline or very sharp knife, slice the fennel as thinly as possible. Place the slices in a mixing bowl. Chop a Tbsp or two of the reserved fennel fronds (the leafy part only), and add to the fennel slices.
Core the pear, but do not peel. Slice very thinly, and add to the fennel. Slice the olives, and add to the fennel.
In a small bowl, mixing cup or jar, add the vinegar, oil, mustard, salt, pepper, and agave. Whisk to incorporate (or shake the jar). Taste and adjust seasoning as needed; it should have a strong mustard flavor, which will be balanced by the sweetness of the fennel. Pour over the fennel, toss well to combine, and set aside for at least 20 minutes and up to 2 hours. Just before serving, sprinkle cheese over the top, and toss well to combine.

Fall Harvest Salad

4 Medium Small Sized Beets
1/4 Cup Olive Oil
3 Oz. Log Semi Soft Goat Cheese
4 Cups Baby Arugula
1 Small Red Onion, Thinly Sliced
Dressing:
1/2 Cup Olive Oil
5 Tablespoons White Balsamic Vinegar
1 Tablespoon Dried Oregano
Salt And Pepper

Mix the dressing ingredients together and set aside.
Preheat oven to 375 degrees. F. Place the beets in a shallow baking dish, and pour over half the olive oil. Roll the beets to coat, and cover with aluminum foil. Bake until fork tender, about an hour and thirty minutes. Remove from the oven to cool. Once cool, skin the beets, and cut into 1 inch pieces.
Assemble the salad by dividing the greens between four salad plates. Arrange the beet slices and onion slices attractively on top. Mix the dressing once again, and drizzle just enough on each plate to lightly coat. Crumble the goat cheese, and garnish each plate with the goat cheese crumbles. Serve!

Sashimi of Sea Bass with Blood Orange and Ginger Vinaigrette

8 ounce fresh black sea bass filet, thinly sliced
1 blood orange

combine all ingredients for vinaigrette and mix well. Arrange fish on 4 small plates. Add blood orange. Drizzle vinaigrette over fish. Garnish and serve.

Seared Tuna with Sesame Crust

2 (about 250g each) Tuna Steaks
Olive oil
Sesame seeds
Freshly Ground Black Pepper

Marinade:
3 tbs Soy Sauce
1 tbs Shaoxing Wine
2 tbs Dijon Mustard
2 tbs Mirin
2 tbs Honey


Directions:

Marinate tuna steaks for at least an hour. Discard marinade.Wash steaks and pat dry with kitchen towels.Coat tuna steaks with olive oil.Sprinkle freshly ground black pepper on both sides of the steaks.On a plate, lay sesame seeds.Place tuna steaks on sesame seeds to coat the surface. Repeat for the other side.Sear steaks in a pan over high heat. 1 min each side.



Pumpkin and Mushroom Risoto

1 tbs Margarine
3 tbs Olive oil
1 large Onion - diced
350g Butternut Squash - cut into 3/4 inch cubes
200g Arborio Rice
about 600ml Vegetable Broth (low-sodium)
140g Mushrooms sliced
1/4 tsp Freshly Grated Nutmeg
Salt
Coriander (for garnishing)


Directions:

In a pan, heat up 2 tbs of olive oil. Add squash and fry until browned. Leave aside for later use. In another pan, heat up 1 tbs olive oil and 1 tbs butter in a pan. Add onions, saute until soften. Mix in rice, fry until rice is translucent at the edges. Add vegetable Broth (1/2 cup at a time) half of the fried squash and mushrooms. Stir every now and then. Add more water when liquid is completely absorbed. Continue until rice is cooked and all the liquid has been absorbed. Stir in the remaining fried squash. Mix in grated nutmeg and add salt to taste. Garnish with coriander.

 
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