4 Ingredient Salmon

To tell you the truth, I’ve always been afraid of salmon. I order it when I eat out, but had never made it at home. But with all the nutrients that it brings to the table, its pretty much a must have in your diet! SO, here is a fool proof way to feel confident preparing delicious salmon for your family. This was my FIRST ATTEMPT, and the result was actually fantastic!

Note: Make sure to purchase Wild Caught over Farm raised. Here’s a great visual why from Prevention.com.

Additionally, wild caught salmon is higher in zinc content, and lower in saturated fat. Wild salmon wins for sure! (Look for canned wild caught salmon as well to save some $$)

Now, how to prepare fresh salmon!

4 ingredient salmon

4 Ingredient Salmon

Ingredients: (makes 4 servings)

  • 3/4 lb wild caught salmon, sliced into fillets and pulled from scales
  • 1/2 cup brown sugar
  • 2 tablespoon Dijon mustard
  • 1 tablespoon low-sodium soy sauce
  • Olive oil cooking spray

Directions:

  • Turn broiler on high, place rack about 6 inches away from top
  • Spray broiler rack with cooking spray and place salmon on broiler rack (or, as seen here, I just used a vented pizza pan over a cooking pan. Be sure to line the bottom pan with foil to catch the glaze as it melts.
  • Mix together brown sugar, mustard and soy sauce. Wisk until smooth.
  • Spoon the mixture evenly over the fillets.
  • Broil for 15 minutes.

4 Ingredient Salmon 4 Ingredient Salmon 4 Ingredient Salmon 4 Ingredient Salmon 4 Ingredient Salmon 4 Ingredient salmonNutrition:

  • 207 Calories
  • 2.2g Fat
  • 0.4g Sat Fat
  • 41mg Cholesterol
  • 435mg Sodium
  • 27g Carb
  • 18g Protein
  • 0g Fiber

*Note: much of the glaze melts off. These nutrition facts reflect the whole of the ingredients, so carb and sodium content is most likely greatly reduced after cooking.

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Zucchini…that’s delicious?!

These zucchini crips are the best! I followed the  Food Network‘s recipe, and they turned out great! I made them as a yummy after work snack, but they would be a great side with my Spicy Joes, or with just a good old fashion cheese burger! (using low-fat cheese and local, grass-fed beef of course;)

Zucchini Parmesan Crisps

Parmesan Crisps Parmesan Crisps Parmesan Crisps Parmesan Crisps Parmesan CrispsIngredients:

  • Cooking spray
  • 2 medium zucchini
  • 1 tablespoon olive oil
  • 1/4 cup freshly grated Parmesan (I did not use fresh)
  • 1/4 cup plain dry bread crumbs
  • 1/8 teaspoon salt
  • Freshly ground black pepper (I did not use freshly ground)

Directions:

Stuffed Baked Chicken Breasts

This is really a skill post, not a recipe post (although there are 2 recipes below), because once you know how to make stuffed chicken, you can create hundreds of recipes just based on what you find in your fridge that day! There are no rules or regulations! (Well, except for cooking time:)

stuffed chickenMozzarella, Garlic and Sun-dried Tomato Stuffed Chicken

Ingredients: Makes 2 servings

  • 2 boneless, skinless chicken breasts
  • 2 sun-dried tomatoes, diced
  • 1 garlic clove (or tsp minced garlic), diced
  • 1/4 cup shredded, low-fat mozzarella
  • pinch of rosemary
  • pinch of dried basil
  • 2 dollops olive oil
  • 1/4 cup whole wheat flour
  • 1 large egg, whisked
  • 1/4 cup bread crumbs
  • pepper to taste
  • pinch of Parmesan cheese
  • non-stick spray

Directions:

  • Heat oven to 450 degrees F
  • Place chicken breast inside of zip-lock bag and hammer flat (there’s a kitchen tool for this, but I literally use a hammer – hahahahaha)
  • In the center of the flattened breast, place 1/2 of diced garlic and tomatoes, add a pinch of rosemary, basil, and dollop of olive oil on top
  • Fold up chicken and secure with toothpicks (use naturally colored toothpicks, or the color will run onto the food).
  • In 3 separate bowls, place the flour, egg, and bread crumbs (mixed with black pepper)
  • Roll chicken in the flour, then egg, then breadcrumbs/pepper mixture
  • Place on pan covered with non-stick spray, top with a pinch of Parmesan cheese, and bake for 25 minutes!

Stuffed Chicken Breasts Stuffed Chicken Breasts Stuffed Chicken Breasts Stuffed Chicken Breasts Stuffed Chicken Breasts Stuffed Chicken Breasts Stuffed Chicken BreastsNutrition:

  • 328 Calories
  • 13.9g Fat
  • 5.2g Sat Fat
  • 110mg Cholesterol
  • 314mg Sodium
  • 15g Carb
  • 1.7g Fiber
  • 35.6g Protein

Here’s another combination for stuffed chicken…also delicious!

Rosemary, Feta Stuffed Chicken:

  • 1 tbls butter (or olive oil)
  • 2 tbls feta cheese
  • pinch of rosemary
  • pinch of tyme
  • pinch of parsley

Let me know if you try any other delicious combinations!