Asian Salmon

Fish and I are not usually friends. I don't like how it tastes, I don't like how it smells and I don't like to cook it. However, it's pretty good for you, and it's yet another light choice that has a good amount of protein and other nutrients. Hubby and I discussed giving fish another chance, so I gave it a shot with some Asian flavors. It turned out pretty good! It didn't taste overly fishy, and it got a nice crisp from the grill pan. Bon appetit!

Asian Salmon - serves 4

4 salmon fillets, 4-6 oz each
1/3 cup low-sodium soy sauce
1/4 cup canola oil
1/4 cup lemon juice
1 T. ground ginger (yes, I mean tablespoon)
1 T. minced garlic
2 T. spicy brown mustard

Whisk together the marinade: soy sauce, oil, lemon juice, ginger, garlic and mustard. Don't worry about salt, there is plenty of that in the soy sauce. Pour half of the marinade into a dish that can hold the fillets flat in one layer. Place the salmon fillets on top of the marinade and pour the rest of the marinade over the fish. Cover and marinate in the fridge for 2-4 hours. DO NOT marinate more than 4 hours, the acid will start to break down the fish. Prepare a grill or grill pan with oil and medium heat. Cook the fillets on each side for about 8 minutes, until cooked through and fork tender.

Serving thoughts: If you're using a grill, go ahead and throw some veggies on the grill with the salmon, like zucchini, corn, or peppers and enjoy it all with some rice. Yum!

Quick! Chicken & Rice

Okay, I'll admit it - I'm a sucker for convenience, and that goes for food prep too. Unfortunately, a lot of "fast" food, even when not purchased from a greasy burger joint, is still pretty high in calories, fat and other unfavorable substances. And although I reach for them occasionally, the low-calorie freezer entrees are usually too small and bland to satisfy me, not to mention my husband won't touch them! I can make this in about 10 minutes and it satisfies our family! :) Next time when you're tempted to run to the drive-thru, take this one out for a spin instead!

Quick! Chicken & Rice - Makes 2 servings

1 cup shredded cooked chicken **
1 cup mixed veggies (I use frozen)
1 Tbsp. vegetable oil
1 tsp. dried minced onion
1 Tbsp. low-sodium soy sauce
1 pkg. steam-in-bag brown rice OR 2 servings instant brown rice

Cook the rice according to package directions. While the rice is cooking, heat the poil in a pot and add the onion to steep in the oil while it heats. Once the rice is cooked and the oil is warm, add the rice, veggies and chicken to the pan. Cook until all components are warmed through and the onion oil is evenly distributed, about 3 minutes. Add soy sauce and mix thoroughly. Serve while hot and enjoy!

**You can use leftover chicken, or do what I do and reach for the canned cooked chicken breast. I usually keep a couple cans on hand in the pantry just in case!

Summer Salad

I couldn't figure out what to call this, since I sort-of combined a couple different salad ideas. I made this salad on the fly the other day when I was craving freshness and I must say I was quite satisfied! :) Hope you enjoy this combo!

Summer Salad - single serving (easily multiplied!)

In your favorite bowl layer the following:
Your favorite greens - I prefer spring mix.
Broccoli florets
Carrot shreds or pieces
Green onions (don't be too heavy-handed here!)
Mandarin orange segments
Chopped walnuts
Light Raspberry-Walnut dressing like this one

You can always add shredded or diced chicken if you like, as well. Or add a little feta or goat cheese for a creamy element.

Bananas Foster Oatmeal

Okay, okay. I know I talk oatmeal a lot. But the more I eat it, the more I like finding new ways to make it delicious! It's really good for you, so I encourage you to play with it and enjoy. :) My mom would tell you to add a Tbsp of peanut butter to this - PB and oatmeal is kinda her thing. It's tasty, but if you're watching your calories, you may want to try something a little less heavy.

Bananas Foster Oatmeal - single serving

1/4 cup instant oats (you can use old-fashioned if you want to wait that long!)
1/2 cup water
1 Tbsp. Smart Balanace spread
2 tsp. brown sugar (don't go overboard here!)
1 medium banana **

Combine water & oatmeal and microwave on high for 90 seconds. Add butter and sugar until melted and combined. Mash up the banana with a fork, and mix it in as well. Enjoy!

**I like to use bananas that are over-ripe - think banana bread quality. But that's up to you.

Broccoli Rice

Side dishes can be so dangerous for a diet, can't they? They add up the calorie count with cheese, starch, butter or oil... yikes! How about a tasty side that gets you both veggies and rice for under 100 cals per serving? What if I throw in that it's also super easy? Hope this makes it to your dinner table some time soon!

Broccoli Rice

1 can 98% fat free cream of chicken soup
1 cup water
3/4 cup long grain rice
1/2 pkg. of frozen chopped broccoli, thawed (fresh works great too!)

Combine soup and water first, then stir in rice and broccoli. Pour into 1-quart oven-safe dish. Bake at 350 degrees for 40-45 minutes until rice is tender and liquid is absorbed. Makes 4 servings.

Yum! Zucchini Pasta Bake

This weather change is really messing with my sinuses. All I wanted to do this afternoon was sit in my sweats with a cup of tea. Unfortunately, that plan was a bit interrupted by the need to also feed myself (and my husband). Today was the day to pull out a comfort food that I wouldn't feel horrible about later. Sure, it's pasta. Yep, it has cheese. It's not going to make an "under 200 cals" sort of list. But, if you indeed use the ingredients listed here, and follow the cheese measurements, you can eat this version in moderation and not feel so bad about it later. Enjoy!

1 lb. penne (either Barilla Plus or Ronzoni SmartTaste... or an equivalent of the same nutrient quality)
1 jar of your favorite pasta sauce
1 medium zucchini
1/2 cup part-skim reduced fat mozzarella
1/2 cup 3-cheese Italian blend (parmesan, romano & asiago)
2 T. bread crumbs
cooking spray

Cut zucchini into 1/2-inch cubes and pour onto greased baking sheet. Spray the zucchini with a layer of cooking spray. Bake at 425 degrees for 10 minutes, until very tender**. While the zucchini is baking, cook the pasta according to package directions. When the pasta and zucchini are done, combine pasta, with sauce and zucchini. Pour half the pasta mixture into a 2-quart round casserole dish. Top with 1/2 cup mozzarella. Pour the other half of the pasta mixture on top of the cheese. Top with the 3-chese Italian blend and breadcrumbs. Bake at 350 degrees until golden brown.

**You can also grill it in halves and then chop it if you prefer.

Spontaneous Casserole

It doesn't have a name, but if it did, it would probably be something like "Forgot to Plan Dinner Casserole" or something similar to indicate that I was a little desperate when I put it together. I know this is a fairly uncommon pairing of flavors, but trust me here!

1 cup brown rice, uncooked
1 lb ground beef
1 10-oz pkg chopped broccoli
1 can sloppy joe mix
1 can cream of chicken soup (I used the 98% fat free version)
1 cup reduced fat shredded cheddar cheese (or whatever you have on hand)

Cook the rice according to package directions. While the rice is cooking, brown the meat in a skillet and defrost the broccoli. Allow the meat to cool a bit and combine broccoli and meat in a mixing bowl. Stir in sloppy joe mix and soup. When the rice is done, pour it into the bottom of a 2-quart casserole dish. Pour meat mixture evenly on top of the rice. Top with cheese and bake at 375 degrees until cheese is melted and bubbly.