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Asian Salmon with Brown Rice Pilaf
Ingredients Brown Rice · 1 tablespoon olive oil · 1/2 onion, chopped · 1/2 red bell pepper, chopped · 2 cups water · 1 cup short brown rice · 1/4 cup finely chopped parsley · Salt and freshly ground black pepper (optional) Salmon Ingredients · 2 skinless salmon fillets (about 4 ounces each) · 1 tablespoon olive oil · 1 clove garlic, pressed or minced · 1 tablespoon grated fresh ginger root · 1 teaspoon soy sauce · 1 teaspoon maple syrup · 2 green onions, chopped Directions
Nutrition Information Per serving (Makes 4 servings) Calories: 466.94 Carbohydrates: 42.52g Fat: 20.17g Saturated Fat: 3.41g Monounsaturated Fat: 14.57g Protein: 27.25g Dietary Fiber: 2.77g Potassium: 613.68mg Sodium: 154.78mg Calcium: 48.63mg |
Chicken and Sweet Potato Stew
Here’s a dinnertime warmer with a hint of spring’s sweetness, designed for that day when you’d rather be outside raking the leaves from the garden, getting it ready for what’s ahead, than slaving over the stove.
Ingredients
· 6 bone-in chicken thighs, skin removed, trimmed of fat
· 2 pounds sweet potatoes, peeled and cut into spears
· 1/2 pound white button mushrooms, thinly sliced
· 6 large shallots, peeled and halved
· 4 cloves garlic, peeled
· 1 cup dry white wine
· 2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried rosemary, crushed
· 1 teaspoon salt
· 1/2 teaspoon freshly ground pepper
· 1 1/2 tablespoons white-wine vinegar
Directions
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1. Place chicken, sweet potatoes, mushrooms, shallots, garlic, wine, rosemary, salt and pepper in a 6-quart slow cooker; stir to combine. Put the lid on and cook on low until the potatoes are tender, about 5 hours. Before serving, remove bones from the chicken, if desired, and stir in vinegar. |
Nutrition Information
Per serving (Makes 6 Servings)
Calories: 285
Carbohydrates: 35g
Fat: 6g
Saturated Fat: 2g
Monounsaturated Fat: 2g
Protein: 17g
Cholesterol: 50mg
Dietary Fiber: 5g
Potassium: 0mg
Sodium: 519mg
Nutrition Bonus: Vitamin A (430% daily value), Potassium (25% dv), Fiber (20% dv).
Chipotle-Marinated Pork Tenderloin
A tenderloin is the ideal dinner for two: easy, fast and simple. And while this marinated tenderloin would be great as is with some grilled asparagus and corn on the cob, you can also transform it with the recipes that follow
Ingredients
· 1 canned chipotle chile in adobo plus 1 teaspoon adobo sauce, (see Ingredient Note)
· 1 clove garlic, minced
· 1/2 cup orange juice
· 3 tablespoons lime juice
· 1 tablespoon red-wine vinegar
· 1 teaspoon dried oregano
· 1/2 teaspoon ground cumin
· 1/4 teaspoon salt
· 1/4 teaspoon freshly ground pepper
· 8 ounces pork tenderloin, (see Kitchen Tip), trimmed of fat
Directions
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1. Combine chipotle and sauce, garlic, orange juice, lime juice, vinegar, oregano, cumin, salt and pepper in a blender or mini food processor; blend or process until the chipotle is chopped and the mixture is relatively smooth. Pour into a sealable plastic bag, add pork and seal, squeezing out any excess air from the bag. Turn to coat with the marinade. Refrigerate at least 1 hour and up to 8 hours. |
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2. Preheat grill to high or heat a large indoor grill pan over high heat. Remove the pork from the marinade (discard marinade). Grill the pork, turning occasionally, until an instant-read thermometer inserted diagonally into the center of the meat registers 145° F, 12 to 15 minutes. Transfer the pork to a cutting board and let rest for 5 minutes before slicing. |
Nutrition Information
Per serving (Serves 2)
Calories: 139
Carbohydrates: 2g
Fat: 4g
Saturated Fat: 1g
Monounsaturated Fat: 2g
Protein: 23g
Cholesterol: 63mg
Dietary Fiber: 0g
Potassium: 374mg
Sodium: 165mg
Nutrition Bonus: Selenium (56% daily value).
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