Lora’s Baked Salmon Potstickers
April 28, 2010 by Lora
Filed under Main Dishes, Recipes
Okay we had a yummy (and healthy) dinner tonight and all my kids loved it, so it’s worth sharing. Like all healthy meals, it’s pretty simple. Here is what you will need:
Note: one thing you should know about me is that I don’t really follow recipes and I make things up all the time – sometimes they turn out and sometimes they don’t and this one was a hit with the whole family.
Ingredients
A package of round wraps
One 7 oz can of boneless/skinless Atlantic salmon, drained (give the juice to your cat – they will love you forever)
Dash of Worcestershire sauce (reduced sodium)
Some lite mayo made with canola oil (use just enough to stick it together)
Fresh chives from the herb garden (I use scissors and cut them into little pieces) – probably 2-3 Tablespoons
Minced garlic - probably 1-3 cloves
Finely chopped white onion (about ¼ cup)
Egg white slightly beaten (optional)
Instructions
I mixed it all together then fill the wrapper (it doesn’t take much) then seal them in a half-moon shape with a little water to stick the dough together. I cooked them on 375º F for about 15-20 minutes or until golden brown. I serve them with Kikkoman Sweet & Sour Sauce (go easy – it’s high sugar – but so yummy). Really you may not even need sauce at all – they are pretty tasty by themselves. I served this with steamed peas and sautéed mushrooms (high in zinc and vitamin C etc…) and milk.
Health benefits of fish (specifically salmon):
Fish is known for its heart health benefits and Salmon is no exception. Salmon is low in calories but packed with protein and omega-3 essential fatty acids with can help reduce inflammation and maintain a healthy immune and circulatory system. Salmon is also an excellent source of the antioxidant selenium, niacin, vitamin B12, phosphorus, magnesium and vitamin B6. Many of these B-vitamins have been know to help lower cholesterol and prevent cardiovascular disease. Just 4 ounces provides about
Number of Servings
Depends on how hungry you are.
This post was submitted by Lora.
from the farm to your table
September 24, 2009 by Lora
Filed under Nutrition, Recipes, Weight Loss
There is a great new valuable resource that is available on-line that I wanted to let my readers know about. The U.S. Department of Agriculture has launched a new feature on their MyPyramid website that helps families make healthier food choices and gain a better appreciation for how their food is made. If you were to ask any child where food comes from, I bet the most common response is “the store.” But children need to understand really that food comes from a farmer’s field. Most food is grow and then processed. The site can teach you a lot about produce, meal planning and gardening. It even has a section that gives tips on how to achieve a healthier lifestyle. It’s all part of the “Know Your Farmer, Know Your Food” campaign. The new webpage presents facts about specific fruits, vegetables and other foods and the farmers who grow them. It provides a menu tracker along with a MyFood-a-pedia, which gives consumers quick access to nutritional information for over 1,000 foods. What a valuable resource. I hope you will check it out.
Roasted Marinara
September 14, 2009 by wmarble1
Filed under Main Dishes, Recipes
A hearty sauce that can be used as a base for so many recipes and meals.
Ingredients
8 cups Fresh Tomatoes, Quartered
1 whole Sweet White Onion, Rough Chopped
6 whole Garlic Cloves, Smashed
½ cups Good Olive Oil
1 teaspoon Sugar
1 teaspoon Kosher Salt
1 teaspoon Crushed Red Pepper (more If You Like It Spicy)
½ teaspoons Ground Black Pepper
Instructions
1. Preheat oven to 400 degrees.
2. Combine all marinara ingredients in a large baking dish or roasting pan. Roast for 1 hour to 1 hour 20 minutes. I like my veggies to get a little black char to them. Then pulse them in a food processor.
3. Serve it on pasta, garnished with fresh basil.
Total Time
1hr, 30 mins
Number of Servings
8
This post was submitted by wmarble1.
Spinach and Red Pepper Quesadilla
September 1, 2009 by isaacandruth
Filed under Appetizers, Recipes
A quick and easy yummy appetizer, or serve with a small green salad and fresh or canned pears or mandarins for a light dinner.
Ingredients
- 2 Tortillas (wholewheat for even healthier)
- Cooking Spray (preferably olive oil spray, but any will do)
- 3 oz Grated Colby Jack, Mexican Blend, or Mozzarella Cheese
- 1/4 Large Red pepper, sliced lengthways
- Large handful of Fresh spinach leaves
Instructions
1. Set pan on medium to med-low heat and coat lightly with cooking spray.
2. Place one tortilla in pan.
3. Layer 1/2 the cheese, red peppers, spinach leaves, then remaining cheese.
4. Top with remaining tortilla, and lightly coat with cooking spray.
5. Cook for about 45-60 seconds, or until golden, then flip and cook for a further 45-60 seconds until golden.
6. Transfer to plate and cut into 6-8 wedges.
Total Time
5 min.
Number of Servings
2
This post was submitted by isaacandruth.
Lemon Pesto Tilapia Fillets
August 25, 2009 by isaacandruth
Filed under Main Dishes, Recipes
Flavorful tender fillets of tilapia lightly pan fried and then quickly broiled with pesto. Cod is an excellent substitute for tilapia. Serve with lemon herbed rice and lemon sauteed asparagus for a well rounded meal.
Ingredients
- Tilapia Fillets - 1 per person (may use cod or other white fish of preference)
- 1/3 C. Flour
- 1 to 2 t. freshly grated lemon zest
- Pinch of freshly ground Salt and Pepper
- 1 to 2 T. Olive Oil (may use cooking spray)
- 1 T. Basil Pesto per fillet (i.e. 5 tilapia fillets = 5T pesto)
Instructions
1. Lightly pat the tilapia fillets in paper towel to remove some moisture.
2. Mix together the flour, lemon zest, and salt and pepper on a plate.
3. Lightly flour each fillet in the seasoned flour.
4. Heat oil in skillet on medium heat. Lightly pan fry the fillets for 1 to 2 minutes on each side until golden.
5. Transfer fillets to a Baking dish. Place 1 T. pesto on each fillet.
6. Broil for 2-3 minutes until pesto is bubbly and beginning to turn golden. Serve.
Total Time
7-8 minutes.
Number of Servings
Adaptable: 1 Fillet person.
This post was submitted by isaacandruth.
Lemon Sauteed Asparagus Spears
August 25, 2009 by isaacandruth
Filed under Recipes, Sides
A tasty side to any main dish, especially fish (try Lemon Pesto Tilapia Fillets).
Ingredients
- 1 Bundle of Fresh Asparagus Spears
- 1/2 T. Butter (may use Olive oil)
- 1 to 1 1/2 t. freshly grated Lemon Zest
- Salt and Pepper to taste
Instructions
1. Wash and prepare asparagus by snapping the spears, removing the tough part of the stem.
2. Steam Asparagus for 3 minutes if you like your asparagus slightly crisp, or 4 minutes if you prefer it more tender (thicker asparagus will need 4-5 minutes). You can do this by placing a little water in a skillet; add asparagus when water is boiling; place lid over skillet, and steam.
3. Drain Asparagus and set aside.
4. Heat butter or olive oil in skillet over medium heat.
5. Add lemon zest to butter and sautee for 30 seconds to 1 minute. Be careful not to burn.
6. Add asparagus spears and toss well to coat. Add freshly ground salt and pepper to taste. Serve.
Total Time
8 min
Number of Servings
4-5
This post was submitted by isaacandruth.
Main: Lora’s Baked Zucchini Casserole
July 31, 2009 by Lora
Filed under Main Dishes, Nutrition
By Lora Erickson, BlondeRunner.com
Ingredients:
- 3-4 cups diced and steamed zucchini
- 1 small onion diced and sautéed lightly in canola oil
- 3-4 eggs (omit the yolk to reduce the fat and cholesterol)
- 3-6 cloves of garlic, minced
- ½ cup skim milk
- ½ - 1 cup shredded cheese (I like a 3 cheese blend – use less to reduce the fat and calories)
- ½ cup seasoned organic crackers crushed
Directions: Preheat oven to 350F. Mix the zucchini and onion and layer into a casserole dish and then sprinkle with cracker crumbs. Mix all remaining ingredients and poor over the zucchini mixture. Bake uncovered for 35 minutes or until golden on edges. Serves 8 to 10.
Salmon Patties
June 17, 2009 by Lora
Filed under Main Dishes
My husband can attest to my love for going fishing. I don’t mind touching fish or even gutting them. Fish are one of those super foods; healthy, full of omega-3 fatty acids, high in quality protein, vitamin B3, vitamin B12, vitamin D, zinc, phosphorus and iron. Fish is essential for cardiovascular health and has been known to help prevent cancer. However, I have never been a fan of the flavor or texture of most fish. Once in a while a fresh caught and well prepared rainbow trout will please my palette, but I mostly get my omega 3’s from my favorite fish, tuna.
I have discovered another way to enjoy fish: Salmon Patties. As with most healthy recipes, they are simple and quick to make. Simply start with a 7 oz can of boneless/skinless salmon. Drain well; in a bowl add one lightly beaten egg and handful of fine whole grain cracker crumbs. Mix well then form into patties and fry on a lightly sprayed (canola or olive oil) pan until golden on both sides. My children even enjoy these tasty morsels and they can be served with sautéed bell peppers, mushrooms and peas for a well balanced meal. Enjoy.
Please note: Limit fish to 3 x 3 oz servings a week; pregnant women should also avoid fatty and bottom feeding fish such as mackerel, salmon, albacore tuna, herring, sardines or other fish that is known for a high heavy metal content.
