Brian Nelson
This week we will continue on our journey talking about healthy meals. The recipes I have presented last week and today will fit two categories, lower in calories and the use of healthy ingredients in their preparation. My intentions in sharing these recipes are for the busy home cooks who may not have time to spend all day in the kitchen.
I will continue this year to promote both easy recipes and ingredients that will help the cook to reach an enjoyable, delicious meal for whoever may share the family table.
I love salmon and there are a multitude of ways to prepare it but this recipe is one you may enjoy preparing, quick & easy. Next, I love vegetables prepared in many ways, and you may enjoy incorporating them this way with pork. Lastly, I love an egg dish but when combined with veggies this recipe is a winner for dinner or brunch.
I try to stay in sync to what my body needs to eat. Junk foods are easy to consume but for the long haul these foods are not nutritious for body health.
Author Steve Maraboli said this: “By choosing healthy over skinny you are choosing self-love over self-judgment.”
And with this I could not agree more!
Jacqueline Iannazzo-Corser is a contributing writer to The Monroe News, writing about food and recipes. She is a chef, co-owner of Public House, culinary specialist at the Opportunity Center at the Arthur Lesow Community Center, and an adjunct professor of culinary arts at Monroe County Community College. She can be reached at [email protected].
Pan-fried Salmon with String Beans
4 filets
Ingredients:
- 2 tbsp. plus 2 tsp. olive oil, divided
- 1 1/4 lb. skinless salmon fillet, cut into 4 portions
- 1 lb. green beans, trimmed (fresh if possible or fresh to frozen)
- Salt and pepper to taste
- 4 cloves of garlic, Minced or thinly sliced
- 1 small red chile thinly sliced (optional)
- 2 tbsp. of capers drained, patted dry
- Lemon wedges for plate presentation and extra flavor
Directions:
- Heat 2 teaspoons oil in a large skillet on medium-high.
- Season salmon with ½ teaspoon using the salt and pepper.
- Place salmon in skillet, flesh side down and reduce heat to low-medium.
- Cook salmon until golden brown and just opaque throughout, 5 to 6 minutes per side.
- Heat remaining 2 tablespoons oil in a large, cast-iron skillet on medium-high. Add green beans and cook until browned, approximately 2½ minutes.
- Turn with tongs until browned – cooked al dente approximately 3 to 4 minutes.
- Remove from heat and toss with ¼ teaspoon salt (if desired) then add the garlic, chile and capers.
- Return to low heat and cook tossing until garlic is golden brown approximately 1 to 2 minutes.
- Serve with lemon wedges if desired.
Note: Salmon selections vary in local grocery stores. I enjoy Atlantic and Pacific salmon and I feel the price is acceptable. Here is something you may not know from PrideofBristolBay.com:
“There are many different types of salmon — specifically, five types of Pacific salmon and two types of Atlantic salmon. These days, Atlantic salmon is typically farmed, while Pacific salmon species are primarily wild-caught. Wild-caught Pacific salmon are typically considered to be the healthiest salmon”.
Vegetable Glazed Pork Tenderloin
Serves 4
Ingredients:
- 1 red onion thinly sliced
- 1 lb. cubed butternut squash (fresh or fresh to frozen)
- 2 tbsp. olive oil, divided
- Salt and pepper to taste
- 4 to 6-oz portions of pork tenderloin
- 1/4 cup plus 1 tbsp. balsamic vinegar (divided)
- 2 tbsp. honey
- 4 sprigs of fresh thyme or bottled
- 4 cups of baby arugula
Directions:
- Heat oven to 425 degrees.
- On a baking sheet with parchment paper toss onions and butternut squash with 1 tablespoon olive oil and 1/2 teaspoon of salt and pepper.
- Roast until tender approximately 15 to 18 minutes.
- Pat the pork tenderloin dry and season with 1/2 teaspoon each salt and pepper.
- Heat a large skillet on medium heat.
- Add remaining tablespoon of olive oil and brown pork on all sides.
- Remove from skillet and set aside on tray with lined parchment paper.
- Let skillet cool slightly then add 1/4 cup balsamic vinegar, honey and thyme to skillet and simmer 1 minute.
- Return pork to skillet and turn to coat in sauce by basting.
- Transfer skillet to oven and roast until temperature registers 150 degrees for approximately 9 to 10 minutes.
- When vegetables are done remove them from the oven and toss with arugula and remaining 1 tablespoon balsamic vinegar.
- Remove pork from oven and transfer to cutting board; transfer glaze to a bowl.
- Let pork rest 3 to 5 minutes, then slice and serve with vegetables and drizzle with glaze.
Note: You can purchase from your local grocer whole pork tenderloins with a selection of different weights. The recipe calls for 4 to 6 oz. portions but a whole will work as well. If you choose to cook a larger portion adjust ingredients accordingly.
Egg and Veggie Bake
Serves 4
Ingredients:
- 2 tbsp. olive oil
- 1 yellow onion chopped fine
- 1 clove garlic chopped fine
- 1 tsp. ground cumin
- Salt & pepper to taste
- 1 lb. of medium tomatoes cut in half
- 8 large eggs
- 1/4 cup of baby spinach or mixed greens chopped fine
- 1 Baguette
- Butter (optional)
Directions:
- Heat oven to 400 degrees.
- Heat oil in large, oven-safe skillet on low-medium.
- Add in the onion and sauté until golden brown and tender approximately 7 to 8 minutes.
- Stir in garlic, cumin and salt & pepper, cook for 1 minute.
- Stir in tomatoes.
- Transfer contents to oven and roast for 10 minutes.
- Remove pan from oven and stir contents.
- Create 8 small wells in the vegetable mixture and carefully crack 1 egg into each.
- Bake eggs until done approximately 7 to 8 minutes the yolks will be slightly runny.
- Top with spinach.
The Baguette:
- Preheat the oven to 350 degrees.
- Slice the baguette into thin slices diagonally.
- Place the slices on a baking sheet with parchment paper and line in a single layer.
- Bake for about 10 minutes, until golden and crispy.
- Serve warm.
- Butter (optional).
