Change of Taste: Recipes for Wednesday, Sept. 9, 2009

Asian Salmon with Brown Rice Pilaf


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


For rice, heat oil in a medium saucepan. Add onion and bell pepper; cook 3 minutes. Add water and rice; bring to a boil. Reduce heat; cover and simmer 50 minutes or until rice is tender and liquid is absorbed. Fluff with fork; stir in parsley. Season with salt and pepper, if desired. Meanwhile, place salmon in a pie plate or shallow dish. Combine remaining salmon ingredients; mix well. Pour marinade over salmon; let stand 15 to 20 minutes. Heat a ridged grill pan over medium heat until hot. Add salmon, discarding marinade; cook 3 to 4 minutes per side or until salmon is opaque and firm to the touch. Serve with brown rice.

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.



·         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


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



·         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


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.

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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