Sweet 'n Spicy Maple Salmon

What's for Dinner Tonight?

For deciding on what's for dinner, start with choosing the protein. Last night we selected fish, salmon. We keep our fish frozen. Once we decided on having salmon, we pulled it out of the freezer to thaw. After a short period on the counter, for food safety, we put it on a plate and into the refrigerator while we decided on the rest of the dinner side dishes. 

As you can see in the picture, we served the baked sweet 'n spicy maple glazed salmon with a starch and a vegetable to balance the meal. The frozen green beans took less than 5 minutes to saute with fresh garlic and butter, and the rice pilaf was leftover, so we just had to heat and serve.

Our oven's broiler is not working right so we decided to bake the salmon. Your next decision after deciding on the cooking method is how to season the salmon. I decided on using hot pepper jelly. We had pepper jelly in jars made from this summer. Hot pepper jelly isn't really that hot; it adds just the right amount of sweet 'n spicy flavor to just about any food from corn bread to fish!

This is a GardenCuizine freestyle recipe, meaning that you don't really need to measure the ingredients. You can use any amount desired of the ingredients to your liking.

Preheat oven to 350 deg F

You'll need a baking dish with a cover

Ingredients

• Farm raised Salmon fillet (thawed)
  
• 1/3 cup, or less, hot pepper jelly (preferably homemade) 
• 1 Tblsp pure maple syrup
  
• pinch Fresh ground black pepper
• pinch Salt 
• 1/8 tsp garlic powder 
• chopped fresh or dried parsley
• 1/3 cup or less water
  

Putting it all together

1. Combine pepper jelly and seasonings
2. Place salmon in baking dish; spread pepper jelly spice blend over salmon
3. Add water to bottom of baking dish (do not cover the fish in water)
   
4. Bake 15 minutes covered
5. uncover and bake another 15 min or until done
   
6. Serve with a starch and a vegetable, such as brown rice and green beans.

Enjoy! 

GardenCuizine Nutrition data 3 oz Salmon: Calories 175, Carbs 0, Fiber 0, Protein 19g, Vitamin B12 2.4 mcg (99% DV), Healthy Omega-3 fatty acids 2.2g (Wow! 201% DV)

 Photos and blog post Copyright (C) Wind. All rights reserved.

Healthy Dinner: Baked Flounder with butter, lemon and capers #GardenCuizine #recipe

Baked Flounder 

with butter, Lemon and Capers

I'll never forget the good 'ole days of family fishing outings in "Spirit the Boat" here in Jersey. Dad loved to fish, like my cousin Bob. I especially remember fishing for flounder. One time we were reeling in flounder so fast, Dad could not keep up with baiting our hooks! Locally caught flounder was often seen on menus back then. 

Now, decades later, commercial fishing and polluted waters has lead to Seafood Watch (a program that helps consumers make healthy, sustainable choices) recommending that we do not buy or eat Flounder from the US East Coast. If Dad were still alive, he may have been shocked to learn that our wild-caught Flounder for dinner tonight came all the way from Iceland.

Flounder is a flat fish similar to sole and fluke. Seafood Watch recommends getting Flounder from Alaska, the U.S. West Coast or British Columbia for the best choices. They don't recommend buying Flounder caught anywhere on the US East Coast unless it is from a "Good Alternative" source. The Seafood Watch uses science-based criteria before making their recommendations to the public.

Compared to other fish, the market price of flounder is among the highest. Even so, the protein in our meal only cost us $4.99 per person. Our veggie and grain side dishes added minimal cost. You can feed a family of three with less than one pound of flounder. We purchased ours at Wegman's supermarket for $14.99 lb. ShopRite was selling it for about the same price, $15.99 lb.

Even cooking one of the most expensive fish, a home cooked meal still costs less and far outweighs the nutrition of a fast-food meal. For example, Filet-O-Fish at McDonald's, has 560 mg of sodium, 38 g total carbohydrates (from the bun), 390 calories and 4 g of saturated fat, and that is just for the fish sandwich without adding in the added salt, fat and carbs coming from fries and soda. The Filet-O-Fish meal costs about $5.79. 

The American Heart Association recommends eating fish a couple times per week for good health. This is one of my "freestyle recipes", meaning that you can use a slightly different amount of the ingredients as desired and you won't ruin it.

Enjoy!

Serves 3 
Ingredients
3 Fillets of Flounder
Olive oil (to coat bottom of baking dish)
1 Tablespoon butter
lemon juice (fresh squeezed, about 1 Tablespoon)
capers (as desired)
pinch dried thyme (or other herb(s) of choice)
pinch salt and fresh ground black pepper 

preheat oven to 350 degrees
Putting it all together
Add olive oil and butter to baking dish. Melt butter - we put the baking dish briefly in the microwave to melt the butter. Add fish and toss to coat in the oil blend. Season and add capers as desired. Cover and bake in preheated oven until fish is fully cooked and no longer translucent - about 25 minutes.

To complete your meal, serve with a portion controlled grain and a generous side of a vegetable. We served our flounder dinner with leftover quinoa and a side of asparagus. 
Blog post and photos Copyright (C)Wind. All rights reserved.

Comfort food: Beef Pot Roast w/ garden veggies #GardenCuizine #crockpot #recipe

Slow Cooker Comfort Food

Pot Roast Dinner

Beef braised with Carrots,

Cauliflower Mashed Potatoes 

and Gravy

Lately studies have been pointing to excess refined carbohydrates and not fat as being problematic for good health. Red meat, all cuts, can be part of a healthy diet when portion controlled in moderation and counterbalanced with foods found mainly in a Mediterranean Diet. 

Nutrient dense, healthy meals include vegetarian proteins, such as soy, legumes, nuts, seeds and other nutrient-rich plant foods such as vegetables, fruits and whole grains. And, healthy meal plans limit sugar and excess salt.

Eat Better by Planning Ahead
Planning ahead enables individuals and families to prepare healthy balanced meals. A 2 1/2 lb. piece of beef chuck yields high quality protein for several meals depending on the size of your family. And, although chuck is not considered a lean cut, a lot of the excess fat seen marbled throughout the beef will dissolve into the cooking liquid and can later be strained out. The reduced fat beef broth can be made into gravy. 

Crock-pot slow cooking allows for home cooked meals when you are busy at work or busy at home. Leftover pot roast can be frozen for use in other recipes such as: Black Bean Chili, Cottage Pie, Fajitas, Tacos and roast beef sandwiches.

Look for quality beef that is antibiotic and hormone free.

• A 3-ounce serving of beef provides 26 grams of protein plus essential nutrients, including iron, B vitamins and zinc.
• Evenly distributing daily protein intake at meals and snacks throughout the day (~20 to 30g/meal) helps maintain a healthy body weight and support a healthy metabolism.

Ingredients
2 1/2 lbs. boned Beef Chuck (we cooked USDA Choice*)
Olive oil
fresh ground black pepper
1 large onion, peeled and cut into wedges
4 carrots, cut into thirds
2 celery sticks, cut into thirds
1 hot pepper (we used one thin Thai pepper)
1 Tablespoon minced garlic (I used dehydrated)
3 bay leaves (grow your own tree!)
4 sprigs Italian parsley
few thyme sprigs (optional)
3 cups water
few twists fresh grated black pepper

Gravy 
3 cups broth from crock-pot after meat is cooked (strain fat)
2 Tablespoons Butter
2 Tablespoons All Purpose Flour
1 teaspoon Worcestershire
Salt and black pepper

Putting it all together

• Sear the beef to add flavor - brown the outside. If your crock-pot is small like ours, cut the beef in half before searing so it fits. Sear each piece separately. Heat a large cast iron skillet* over medium-high heat. Add olive oil to coat bottom of skillet. Have a splash guard ready to prevent splatter. Add meat just long enough to brown the outside and not cook the meat. Use a spatula and turn to brown the other side. Remove and place beef directly into crock pot set on low. 
• Drain any excess oil from skillet.
• In skillet, brown carrots and onion. Add water, bay leaves, garlic and pepper. Turn off heat and stir to scrap up any brown bits on bottom. 
• Remove veggies to crock pot and ladle in liquid and cover. 
• Braise the beef by slow cooking until very tender when pierced with a fork - about 8 hours.

note that NO salt was added - with all the flavor you'll never miss it

Gravy

• Separate solids from liquid in crock-pot. I use tongs to put meat on a plate; strain the broth into a pot separating the cooked veggies. Pour into a gravy fat separator. Allow to rest while the fat floats to the top.
• In a clean pot, melt butter. Stir in flour. Stir in Worcestershire. Add broth. Season with salt and pepper to taste; stir. Simmer, uncovered about 5-10 minutes.
• Return gravy to crock-pot with beef and carrots; keep warm until ready to slice and serve.

Serve with a side of Cauliflower Mashed Potatoes
Buon Appetito!

* USDA Beef Grades include Choice and Select.

GardenCuizine Pot Roast Nutrition Data beef only: serving size 3 ounces (85g) - Calories 257; Protein 26g; total fat 16g (25% DV); Saturated fat 6.5g (32% DV); Monounsaturated fat 7g; Sodium 42 mg; Niacin 3.6 mg (18% DV); Vitamin B12 1.9mcg (31% DV);  Iron 2 mg (12% DV); Zinc 6 mg (40% DV); Selenium 24 mcg (34% DV)

Related Links
Saturated Fat Not So Bad? or Just Bad Science?
CookingLight Slow Cooker Favorites 
Recipe and photos Copyright (C)Wind. All rights reserved.

Healthy Stuffed Peppers #recipe #GardenCuizine #eatright

Healthy Stuffed Peppers
High Vitamin C, Lean Quality Protein

The first time I made stuffed peppers was in culinary school at The Academy of Culinary Arts in Mays Landing, NJ. I remember Chef Matt really liked the way they turned out. We don't make them at home too often; I'm not sure why because they are easy to make. 

Bell peppers are most affordable if you grow your own or you buy them on sale at the market. Stuffed peppers make a very nutritious dinner entree. Bell peppers are an excellent source of vitamin C and vitamin A. Peppers also provide other important nutrients including dietary fiber.

I don't usually follow a recipe, but have one below that you can use as a guide. This is another GardenCuizine "freestyle recipe". What I mean by that is that you can add or subtract any of the ingredients to your liking and the recipe will still turn out. For example, if you didn't have any fresh tomatoes - don't worry about it - just don't put them in. Or, if you don't like hot peppers - simply don't add them.

The more you cook at home, the more comfortable you will feel to create your own signature recipes. These classic stuffed peppers could also be made using Boca burger crumbles for the protein; or a combination of beans and quinoa to make them vegetarian. 

Serves 4-5 
Ingredients 
1 cup Brown Basmati Rice
2 cups water
1 bay leaf
1/4 teaspoon dried thyme leaves
pinch salt and black pepper
1/8 teaspoon dried hot pepper or red pepper flakes
1 teaspoon minced garlic
1 tablespoon olive oil 

6 Bell Peppers any color (or only 4 peppers if they are long in shape)
1 lb. lean ground beef (or turkey or Boca burger crumbles - a small pkg. of ground beef may be .75 lbs or a little less than one lb. - close enough)
3/4 - 1 cup diced fresh tomatoes
1 can 28oz (794g) Cento San Marzano peeled tomatoes with basil (or small jar pasta sauce; or 16 ounces homemade pasta sauce)
1/2 medium onion (1 cup) chopped
whatever amount (~1 cup) you have of pepper chopped from around the removed stems
1 teaspoon minced garlic
1/4 teaspoon dried thyme leaves
1/2 teaspoon dried oregano
1 teaspoon fresh chopped parsley (we've substituted seasoning celery that was still growing in our winter garden!)
1/2 cup or more reduced fat shredded cheese

Putting it all together 
First cook the rice: On stove top over medium heat saute minced garlic and hot pepper in olive oil. Stir in the rice. Add water, bay leaf and seasonings. Bring to boil; reduce heat to simmer cover and cook 45 minutes. Turn off heat. Set aside. Remove bay leaf. You will only need to use 1 cup of the cooked rice to mix with the ground meat. By cooking extra rice you can save time and use the leftovers for another meal.

Wash the peppers. Cut the tops off. Remove the membranes and seeds. Carefully cut around the pepper stem and pull off the stem with the seeds intact so seeds don't go all over the place. You may have some peppers that may not be the perfect size for stuffing. Longer bell peppers can be cut in half. Any usable pepper attached to the stems can be chopped and sauteed along with the onion. 

For larger, long bell peppers - cut the stem out of the top and use the pepper to fill too (don't worry about it having a hole in the "bottom". To clarify: for example, we had 4 bell peppers, two red, one orange, and one yellow. You can see in the photo that the two red peppers were huge and long. So, I cut them in half, which gave us two top halves plus the 4 bottoms - now we had 6 peppers to stuff. Also, some peppers may need a small slice cut off their bottom so they stand in the baking dish without falling over.

Saute the onion and any pepper pieces until the onion is translucent. Stir in the garlic and seasonings (note that no added salt is needed in the meat filling). Stir in the ground meat and cook until almost done. Stir in one cup cooked rice, the fresh tomatoes and chopped parsley. Turn off heat.

Open the can of San Marzano tomatoes and squeeze the tomatoes - crush with your clean hands as you add the tomatoes and most of the sauce to your baking dish. If you have any leftover add it to the ground meat mixture. Or, use 8 ounces of homemade sauce in the bottom of your baking dish and 8 more ounces of sauce mixed in with the ground meat.

Fill the peppers with the ground meat mixture. Cover with foil and bake 40-45 minutes.

Remove foil and sprinkle tops with shredded reduced fat cheese. Return to oven uncovered and continue baking until cheese melts and sauce is bubbling. About another 20-30 minutes.

Serve with a side garden salad and homemade corn bread.

Buon Appetito!
GardenCuizine Stuffed Peppers Nutrition Data coming soon...
Blog post reicpe and photos Copyright (C)2015 Wind. All rights reserved.