Moroccan Grilled Salmon
Tangy plain yogurt mixed with the classic ingredients for chermoula – a Moroccan spice mix – serves as both the marinade and the sauce in this salmon dish. If you like your food on the spicy side, add a pinch of cayenne to the mixture.
Serves: 2
Preparation time: 40 minutes
Ingredients
2 tablespoons low-fat or nonfat plain yogurt
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh cilantro
1 tablespoon lemon juice
1-1/2 teaspoons extra-virgin olive oil
1 clove garlic, minced
3/4 teaspoon paprika
1/2 teaspoon ground cumin
1/8 teaspoon salt
Freshly ground pepper, to taste
8 ounces center-cut salmon fillet, skinned and cut into 2 portions
2 lemon wedges
Preparation
1. Combine yogurt, parsley, cilantro, lemon juice, oil, garlic, paprika, cumin, salt and pepper in a small bowl. Reserve 2 tablespoons of the sauce; cover and refrigerate. Place salmon in a medium sealable plastic bag. Pour in the remaining yogurt mixture, seal the bag and turn to coat. Refrigerate for 10 (or up to 30) minutes.
2. Meanwhile, preheat grill to medium-high.
3. Oil the grill rack. Remove the salmon from the marinade, blotting any excess. Grill the salmon until it is browned and just cooked through, 4-5 minutes per side. Top the salmon with the reserved sauce and garnish with lemon wedges.
Enjoy!
Nutrition Facts
Per serving:
290 calories
20 g fat (4 g sat, 10 g mono)
68 mg cholesterol
2 g carbohydrate
23 g protein
0 g fiber
184 mg sodium
481 mg potassium
Nutrition Bonus: selenium (60% Daily Value), vitamin C (20% DV), high omega-3s
Mixed Greens with Berries & Honey-Glazed Hazelnuts
For a sophisticated starter, try this colorful salad, which marries fresh berries, caramelized nuts and tangy feta cheese. Puréed berries form the base of the dressing, giving it a velvety texture and rich flavor.
Serves: 4
Preparation time: 25 minutes
Ingredients
For the nuts:
1 teaspoon extra-virgin olive oil
1 teaspoon honey
1/4 cup chopped hazelnuts, or walnuts
For the dressing:
1/3 cup raspberries, blackberries and/or blueberries
2 tablespoons extra-virgin olive oil
1 tablespoon balsamic vinegar
1 tablespoon water
1 teaspoon Dijon mustard
1 small clove garlic, crushed and peeled
1/2 teaspoon honey
1/8 teaspoon salt, or to taste
Freshly ground pepper, to taste
2 tablespoons finely chopped shallots
For the salad:
10 cups mesclun salad greens, (about 8 ounces)
1 cup blackberries, raspberries and/or blueberries
1/2 cup crumbled feta, or goat cheese (4 ounces)
Preparation
To prepare nuts:
1. Preheat oven to 350°F. Coat a small baking dish with cooking spray. Combine oil and honey in a small bowl. Add nuts and toss to coat. Transfer to the prepared baking dish and bake, stirring from time to time, until golden, 10-14 minutes. Let cool completely.
To prepare dressing:
1. Combine berries, oil, vinegar, water, mustard, garlic, honey, salt and pepper in a blender or food processor. Blend until smooth. Transfer to a small bowl and stir in shallots.
To prepare salad:
1. Just before serving, place greens in a large bowl. Drizzle the dressing over the greens and toss to coat. Divide the salad among 4 plates. Scatter berries, cheese and the glazed nuts over each salad; serve immediately.
Enjoy!
Nutrition Facts
Per serving:
232 calories
17 g fat (4 g sat, 10 g mono)
17 mg cholesterol
15 g carbohydrate
7 g protein
6 g fiber
349 mg sodium
596 mg potassium
Nutrition Bonus: vitamin A (80% Daily Value), vitamin C (60% DV), calcium (20% DV)
“Fajita” Burgers
This spicy burger is served on an oblong roll, slathered with a spicy chipotle mayonnaise and topped with roasted Anaheim peppers and a delicious slaw.
Serves: 4
Preparation time: 50 minutes
Ingredients
1 pound 90%-lean ground beef
3/4 cup chopped fresh cilantro, divided
1/2 cup finely chopped red onion
1/4 cup chopped scallions
2 teaspoons minced garlic
1 tablespoon chili powder, preferably New Mexican
1 teaspoon ground cumin
1/2 teaspoon dried oregano, preferably Mexican
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
1/3 cup reduced-fat mayonnaise
1 tablespoon lime juice
1 tablespoon chopped chipotle chile in adobo
1/2 cup shredded Monterey Jack cheese
4 French rolls, preferably whole-wheat, split and toasted
2 roasted Anaheim or poblano peppers
1 cup shredded green cabbage
4 slices tomato
4 thin slices red onion
Preparation
1. Preheat grill to medium-high.
2. Place beef, 1/4 cup cilantro, onion, scallions, garlic, chili powder, cumin, oregano, pepper and salt in a large bowl. Gently combine, without over-mixing, until evenly incorporated. Form into 4 equal patties, about 1/2 inch thick and oval-shaped to match the rolls.
3. Combine the remaining 1/2 cup cilantro, mayonnaise, lime juice and chipotle in a small bowl.
4. Peel the roasted peppers, halve lengthwise and remove the seeds.
5. Oil the grill rack. Grill the burgers until an instant-read thermometer inserted in the center registers 165°F, about 6 minutes per side. Top with cheese and cook until it is melted, about 1 minute more.
6. Assemble the burgers on toasted rolls with the chipotle mayonnaise, half a roasted pepper, cabbage, tomato and onion.
Enjoy!
Nutrition Facts
Per serving:
416 calories
19 g fat (7 g sat, 6 g mono)
82 mg cholesterol
34 g carbohydrate
30 g protein
7 g fiber
695 mg sodium
628 mg potassium
Nutrition Bonus: zinc (47% Daily Value), vitamin C (35% DV), iron (30% DV), vitamin A (25% DV), calcium (20% DV)
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