Friday, July 24, 2009

Wild Salmon and Broccoli Mini Frittata

You might think that a Heart Healthy lifestyle means giving up some of the things that you really love, like eggs and cheese for example. Well, I am here to tell you that there are so many great tasty products on the market today, that with a little creativity you can still have your eggs and eat them too!

These Wild Salmon and Broccoli Mini Frittatas are a perfect example. They are made with packaged salmon, frozen broccoli and egg beaters. And the Creamy Scallion Sauce is something that you can use for a lot of different things.

Make some of these this weekend, keep them in the fridge and you'll have a quick healthy grab and go breakfast all week. Try chopping them up and stuffing them in a whole wheat pita spread with the scallion sauce.

Wild Salmon and Broccoli Mini Frittatas with a Creamy Scallion Sauce
1 tablespoon olive oil
4 green onions, sliced
2 cups egg beaters
2 tablespoons 1 % milk
1/2 teaspoon fresh ground black pepper
1 (5 oz.) pouch wild salmon, cut into thin strips
1 (10 oz.) box frozen chopped broccoli, thawed
1/2 cup non fat plain yogurt
3 oz. neufachatel cheese (low fat cream cheese) softened

Pre-heat oven to 400. Heat the oil 10-inch non-stick skillet over a medium heat. Add 1/2 of the onions and saute until tender.

Combine egg beaters, milk, and pepper in a large bowl. Whisk well, stir in the salmon, broccoli and sauted onion. Spray a jumbo muffin pan with cooking spray and divide the egg mixture evenly among the cups. Place in pre heated oven and bake 35 to 45 minutes or until eggs are firm.
Whisk together the yogurt, cream cheese. Stir in the remaining green onions.
Serve the frittatas with a dolop of the creamy scallion sauce. Or, spread the sauce inside a whole wheat pita, chop the frittatas and serve as a breakfast sandwich.

Tuesday, July 21, 2009

Sweet Potato, Broccoli and Black Bean Hash

So, I was out Blog Jogging the other day and found a blog somewhere that had this delicious looking dish displayed. I'm sorry to say that I can't remember where I saw this but the image stuck in my head and was driving me crazy so I just had to attempt it.

I'm not sure how the original recipe was made or if this is even a close reproduction, all I know is that I really liked it. The Fly Rod Gawd however, well lets just say he ate it.

I did this in a single skillet on top of the stove so it was a snap to make. I really like the way the chili seasoning that I used on the sweet potato, flavored the entire dish. It was also a great looking dish. Very colorful and very healthy!

Chili Spiced Sweet Potato, Broccoli and Black Bean Hash

2 Tablespoons olive oil
1 large sweet potato
2 tablespooons chili powder
1 (10 oz) box frozen broccoli florets
1 (15 oz) can black beans, rinsed and drained

Peel and cut the sweet potato into 1/4 inch thick slices, then cut each slice into 4 wedges. Heat the oil in a large skillet over medium heat. Add the chili powder and cook 1 minute, swirling the pan to incorporate the chili powder in the oil. Add the sweet potato and cook 6 to 8 minutes or until. Add the broccoli florets and beans. Reduce heat to low and continue cooking until vegetables are tender.

Tuesday, July 7, 2009

Cuban Chicken and Black Bean Orzo Salad

The summer is always a challenge to keep my family eating healthy, it's just too easy to stop by the nearest fast food place. As much as we enjoy the occasional burger, I try to keep things like this Cuban Chicken and Black Bean Orzo Salad on hand to stop temptation in her tracks!

It's easy to make up a big batch and keep in the fridge. It just seems to get better the longer it sits. I love the way the tangy dressing soaks into the black beans and orzo. And the crunch from the fresh sweet corn........woooweee! that's some good eatin'

I baked up a batch of boneless skinless chicken thighs for this dish, but you could easily make it with a rotissere chicken from your local deli, or you could use Tyson's Southwestern Chicken Strips. Any way you choose the result is a crispy, tangy refreshing dish perfect for a quick dinner. It is a great dish to take to a cookout, or pack up the leftovers for a refreshing lunch box treat.

Cuban Chicken and Balck Bean Orzo Salad

1 box orzo
1 lb boneless skinless chicken thighs
1 tablespoon chili powder
2 tablespoons canola oil
1/2 cup diced green bell pepper
1/2 cup diced onion
2 teaspoons dried oregano
2 cups fresh sweet corn (use frozen if you must)
1 (15 oz.) can black beans, rinsed and drained
2 tablespoons key lime juice
1/4 cup orange juice
salt and fresh ground black pepper to taste
4 cups fresh spinach leaves

Preheat oven to 375 degrees. Season chicken thighs with chili powder, place on a baking sheet and bake 20 to 25 minutes or until done. Cut into bite sized cubes.

Meanwhile, cook orzo according to package directions, drain.

Heat the oil in a large skillet over medium heat. Add the bell pepper and onion, cook 4 to 5 minutes or until vegetables begin to soften. Add oregano, corn and black beans. Heat through, stir in cooked orzo and chicken. Add key lime juice and orange juice, contiue cooking until all liquid is absorbed. Season with salt and pepper.

Refrigerate for at least 1 hour. Just before serving fold in spinach leaves.

Wednesday, July 1, 2009

Oven Baked Sweet Potato Fries

Just how many ways can you make sweet potatoes? For most people, sweet potatoes are one of those holiday only items. You know what I mean, like green bean casserole, we only have them on special occasions. It's a shame we don't have them more often given their amazing health benefits.

I won't bore you with in depth research on the power of sweet potatoes, some things you'll just have to trust me with. Lets just say that The Fly Rod Gawd and I are going to be eating alot more of these delicious taters!

These oven baked fries are really easy. I think the hardest part of them is cutting them. Sweet potatoes tend to be very hard so be sure to use a really sharp knife and be careful! If your diet can include salt, try using the chili salt recipe in my earlier sweet potato chip post. But, if you are watching your salt try them with my smokey seasoning. Equally delicious and I promise you won't miss the me!

Oven Baked Sweet Potato Fries

2 medium sweet potatoes, peeled
2 tablespoons olive or canola oil
1 tablespoon ground cumin
2 teaspoons smoked paprika
2 teaspoons fresh ground black pepper
1 fresh lime

Preheat oven to 350 degrees. Line a baking sheet with foil.

Carefully slice the sweet potatoes into sticks or wedges and add to a large bowl. Add the oil, cumin, smoked paprika and black pepper. Toss to coat.

Spread in a single layer onto the foil lined pan. Place in the oven and bake 25 to 30minutes or unitl done. Remove from the oven and squeeze the lime juice over the hot fries.