Email me

Translate

Follow on Twitter

Follow Me on Pinterest

Follow Me on Pinterest The Heart Smart Gourmet on Pinterest!

Follow me on my new Facebook Page!

First Love Missions
My Ministry Web Page

"For I know the plans I have for you," says the Lord. "They are plans for good and not for disaster, to give you a future and a hope." Jeremiah 29:11

God bless.



Wednesday, April 23, 2014

Black Bean & Salmon Tostadas

Pickled jalapeños, cilantro and avocado perk up this salmon for a quick tostada topping. Skip store-bought and make your own crispy shells in the oven. Serve with: Brown rice cooked with diced tomatoes and onions or salsa.


Makes: 4 servings, 2 tostadas each
Active Time:
Total Time:

Ingredients

  • 8 6-inch corn tortillas
  • Canola oil cooking spray
  • 6- to 7-ounces boneless, skinless wild Alaskan salmon
  • 1 avocado, diced
  • 2 tablespoons minced pickled jalapeños, plus 2 tablespoons pickling juice from the jar, divided
  • 2 cups coleslaw mix (see Tip) or shredded cabbage
  • 2 tablespoons chopped cilantro
  • 1 15-ounce can black beans, rinsed
  • 3 tablespoons reduced-fat sour cream
  • 2 tablespoons prepared salsa
  • 2 scallions, chopped
  • Capers, desired amount
  • Lime wedges (optional)

Prepartion

  1. Position racks in upper and lower thirds of the oven; preheat to 375°F.
  2. Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning once, until light brown, 12 to 14 minutes.
  3. Combine salmon, avocado and jalapeños in a bowl. Combine cabbage, cilantro and the pickling juice in another bowl. Process black beans, sour cream, salsa and scallions in a food processor until smooth. Transfer to a microwave-safe bowl. Cover and microwave on High until hot, about 2 minutes.
  4. To assemble tostadas, spread each tortilla with some bean mixture and some salmon mixture and top with the cabbage salad. Serve with lime wedges, if desired.

Tips & Notes

  • Kitchen tip: For a time saver, look for the preshredded cabbage-and-carrot “coleslaw mix” near other prepared vegetables in the produce section of the supermarket.

Nutrition

Per serving: 319 calories; 11 g fat (2 g sat, 6 g mono); 16 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 16 g protein; 12 g fiber; 352 mg sodium; 670 mg potassium.

Nutrition Bonus: Vitamin C (60% daily value), Folate (27% dv), Potassium (19% dv), Iron (18% dv), source of omega-3s.

Yummy!
Pin It

Lemon & Dill Chicken

Fresh lemon and dill create a quick Greek-inspired pan sauce for simple sautéed chicken breasts. Make it a meal: Serve with roasted broccoli and whole-wheat orzo.

Makes: 4 servings
Active Time:
Total Time:

Ingredients

  • 4 boneless, skinless chicken breasts, (1-1 1/4 pounds)
  • Salt & freshly ground pepper, to taste
  • 3 teaspoons extra-virgin olive oil, or canola oil, divided
  • 1/4 cup finely chopped onion
  • 3 cloves garlic, minced
  • 1 cup reduced-sodium chicken broth
  • 2 teaspoons flour
  • 2 tablespoons chopped fresh dill, divided
  • 1 tablespoon lemon juice

Preparation

  1. Season chicken breasts on both sides with salt and pepper. Heat 1 1/2 teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil.
  2. Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes.
  3. Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.

Nutrition

Per serving: 173 calories; 6 g fat (1 g sat, 4 g mono); 64 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 24 g protein; 0 g fiber; 236 mg sodium; 219 mg potassium.

Nutrition Bonus: Selenium (30% daily value).


 


Pin It

Chicken Tenders with Asparagus & Pistachios

This East-meets-West stir-fry will soon become a family favorite. Serve it over brown rice with a simple salad of arugula and orange sections dressed in a light vinaigrette.


Makes: 4 servings, about 1 1/4 cups each
Active Time:
Total Time:

Ingredients

  • 1 tablespoon toasted sesame oil
  • 1 1/2 pounds fresh asparagus, tough ends trimmed, cut into 1-inch pieces
  • 1 pound chicken tenders, (see Ingredient Note), cut into bite-size pieces
  • 4 scallions, trimmed and cut into 1-inch pieces
  • 2 tablespoons minced fresh ginger
  • 1 tablespoon oyster-flavored sauce
  • 1 teaspoon chile-garlic sauce, (see Ingredient Note)
  • 1/4 cup shelled salted pistachios, coarsely chopped

Preparation

  1. Heat oil in a wok or large skillet over high heat. Add asparagus; cook, stirring, for 2 minutes. Add chicken; cook, stirring, for 4 minutes. Stir in scallions, ginger, oyster sauce and chile-garlic sauce; cook, stirring, until the chicken is juicy and just cooked through, 1 to 2 minutes more. Stir in pistachios and serve immediately.

Tips & Notes

  • Ingredient Notes: Chile-garlic sauce is a blend of ground red chiles, garlic and vinegar and is commonly used to add heat and flavor to Asian soups, sauces and stir-fries. It can be found in the Asian-food section of large supermarkets. It will keep in the refrigerator for up to 1 year.

Nutrition

Per serving: 208 calories; 8 g fat (1 g sat, 3 g mono); 67 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 30 g protein; 3 g fiber; 175 mg sodium; 326 mg potassium.

Nutrition Bonus: Folate (35% daily value), Vitamin A (20% dv), Vitamin C (15% dv).

Enjoy!


Pin It

Blog Archive

RSS Feed

{http://heartsmartgourmet.blogspot.com/}