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Recipes
Dilled Salmon with Couscous and Peas
By KThomp0422
Heat a large nonstick skillet over medium high heat
- Cooking Spray
- 4 6oz. skinless salmon filets
- 1 tbsp plus 1/4 tsp. chopped fresh dill, divided
- 1/4 tsp salt
- 3/4 c. fat free, less sodium chicken broth
- 2/3 c. frozen petite green peas
- 2/3 c. uncooked whole wheat couscous
- Lemon wedges
Salmon Patties with sauteed Squash and Zucchini
By KThomp0422
Clean Eating Mag- quick & easy for weeknight dinner
- For a twist, add a fruit sauce:
- 1 med yellow onion, half diced and half thinly sliced, divided
- 1 6oz. can salmon packed in water, without bones or skin, drained
- 2 egg whites, whisked
- 1 tsp Dijon mustard
- 1/2 c. whole wheat bread crumbs
- 1 medium carrot, peeled and grated
- 2 tbsp fresh cilantro, minced, divided
- Olive oil cooking spray
- 2 medium yellow squash, thinly sliced
- 1 med. zucchini, thinly sliced
- Sea salt and fresh ground black pepper
- Green onion curls, for garnish
- 1/4 c. no sugar added fruit preserves ( I used Trader Joes Superfruit)
- 1/4 c. water
Seared Tuna with Wasabi-Avocado Aioli
By KThomp0422
Combine first 5 ingredients and 1/8 tsp
- 1/3 c. chopped peeled avocado (approx. 1/2 small)
- 2 tbsp. light mayo
- 1 tbsp. fat free sour cream
- 2 tsp. fresh lemon juice
- 1/2 tsp wasabi
- 1/4 tsp. salt
- 1 tsp canola oil
- 4 6oz. tuna steaks
- 1/4 tsp. fresh ground black pepper
Osso Buco
By KThomp0422
A hearty veal dish cooked for hours, but well worth the time!
- 1 sprig fresh rosemary
- 1 sprig fresh thyme
- 1 dry bay leaf
- 2 cloves
- cheesecloth
- kitchen twine, for the bouquet garni
- 3 whole veal shanks (about 1 lb per shank, trimmed)
- Sea salt and fresh ground black pepper
- All purpose flour, for dredging
- 1/2 c. vegetable oil
- 1 small onion, diced
- 1 small carrot, diced
- 1 stalk celery, diced
- 1 tbsp. tomato paste
- 1 c. dry white wine
- 3 c. chicken stock
- 3 tbsp. flat leaf parsley
- 1 tbsp. lemon zest
Stuffed Peppers
By KThomp0422
Cut bell peppers in half lengthwise; discard seeds and membranes
- 2 large green bell peppers
- 3/4 pound ground sirloin
- 1/4 c. chopped onion
- 1 tsp. dried italian seasoning
- 1/4 tsp salt
- 1/4 tsp. black pepper
- 1 c. brown rice
- 1 c. tomato basil pasta sauce (or diced italian seasoned tomatoes)
- 1 c. shredded part skim mozzarella
Mom's Picadillo
By KThomp0422
Saute onion, pepper in olive oil in skillet
- 2 lb. ground chuck
- 1/2 c sliced olives with pimento
- 1 large onion, chopped
- 6 cloves garlic, chopped
- 1 tsp salt
- 1/4 tsp. cumin
- 1/2 c. dry vermouth
- 8oz. can tomato sauce
- cooking oil
- 1 bay leaf
- 1 green pepper, chopped
- black pepper, to taste
Turkey & Bean Chili Verde
By KThomp0422
I use turkey in lieu of ground beef
- 1 pound 93%-lean ground beef (or ground turkey breast)
- 1 large red bell pepper, chopped
- 1 large onion, chopped
- 6 cloves garlic, chopped
- 1 tablespoon chili powder
- 2 teaspoons ground cumin
- 1/4 teaspoon cayenne pepper, or to taste
- 1 16-ounce jar green salsa, green enchilada sauce or taco sauce
- 1/4 cup water
- 1 15-ounce can pinto or kidney beans, rinsed
Turkey & Bean Chili Verde
By KThomp0422
I use turkey in lieu of ground beef
- 1 pound 93%-lean ground beef (or ground turkey breast)
- 1 large red bell pepper, chopped
- 1 large onion, chopped
- 6 cloves garlic, chopped
- 1 tablespoon chili powder
- 2 teaspoons ground cumin
- 1/4 teaspoon cayenne pepper, or to taste
- 1 16-ounce jar green salsa, green enchilada sauce or taco sauce
- 1/4 cup water
- 1 15-ounce can pinto or kidney beans, rinsed
Rice & Lentil Salad
By KThomp0422
Per serving: 250 calories; 8 g fat (1 g sat, 6 g mono); 0 mg cholesterol; 36 g carbohydrates; 8 g protein; 8 g fibe...
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons sherry vinegar or red-wine vinegar
- 1 tablespoon finely chopped shallot
- 1 tablespoon Dijon mustard
- 1/2 teaspoon paprika, preferably smoked
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 2 cups cooked brown rice
- 1 15-ounce can lentils, rinsed, or 11/3 cups cooked lentils
- 1 carrot, diced
- 2 tablespoons chopped fresh parsley
Cumin Quinoa Salad
By KThomp0422
Clean Eating Mag
- 2 cups quinoa
- 1 tbsp olive oil
- 3/4 tsp ground cumin
- 1 medium shallot, halved lengthwise and thinly sliced crosswise
- 2 tsp kosher salt, plus additional for seasoning, divided
- 3 cups low-sodium chicken broth
- 2 cups cooked chickpeas
- 6 medium scallions, thinly sliced crosswise
- 2 tsp freshly squeezed lemon juice
- 1 tsp lemon zest
- Fresh-ground black pepper, to taste