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Salmon Spread

This is an ode to canned salmon. Even friends from Alaska who fish all summer love this spread. And, in fact, we do try to use canned salmon from Alaska. Serves 8 as an appetizer.

Ingredients

  • 2 6-ounce cans boneless pink salmon, drained
  • 2 tablespoons red onion, finely chopped
  • 2 teaspoons capers, finely chopped
  • 2 teaspoons lemon juice
  • 4 teaspoons fat-free sour cream
  • 2 teaspoons low-fat mayonnaise
  • 1 teaspoon prepared horseradish
  • cornichons, thinly sliced (optional garnish)

Directions

  1. Place all ingredients in bowl and mix with fork until spreadable.
  2. Place in serving dish and garnish with cornichons. Chill until serving.

Per serving: 68 calories, 9 gm protein, 1 gm carbohydrate, 3 gm fat, 1gm sat fat, 1 gm mono fat, 24 mg cholesterol, 0 gm fiber, 270 mg sodium

THE SEASONED COOK Cornichons are petite pickles that add a tangy crunch to spreads and patés.

Tabouli Salad

There are certain standby recipes that everyone should have. Tabouli is one of them. Have this salad by itself or as a side. It really works well on a buffet table as well. Serves 4.

Ingredients

  • 1 cup whole wheat bulgur
  • 1 cup boiling water
  • 1 medium tomato, chopped into bite size pieces
  • 1 cucumber, peeled and chopped into small pieces
  • 2 scallions, finely diced
  • ¼ cup parsley, chopped
  • ¼ cup mint, chopped
  • 3 tablespoons lemon juice
  • 3 tablespoons olive oil
  • ¼ teaspoon salt

Directions

  1. Bring water to boil. Stir in bulgur, cover and let stand for 15 minutes. Fluff grain with a fork.
  2. Combine chopped vegetables, scallions, parsley and mint and then add to cooled bulgur.
  3. Whisk lemon juice, olive oil and salt together. Pour over bulgur and vegetables and toss.
  4. Serve immediately or store in refrigerator in covered container.

Per serving: 230 calories, 5 gm protein, 31 gm carbohydrate, 11 gm fat, 1 gm sat, 8 gm mono,0 mg cholesterol, 8 gm fiber, 157 mg sodium

THE SEASONED COOK Make sure the water is boiling before adding the bulgur. Add more mint for a zestier taste.

Unbelievable Chicken Curry Over Lentils

If you’re intimidated by curry, bolster your confidence with this recipe, served over lentils. (Don’t fret if the yogurt curdles; this won’t affect the flavor.) A member of the bean family, lentils are high in fiber and cook quickly. Brown rice can also be substituted for the lentils. Serves 4.

Simple lentils

Ingredients

  • 3 cups water
  • 1 cup lentils
  • 2 cloves garlic, crushed

Directions

  1. Bring water to boil.
  2. Add lentils and garlic, cover pot and reduce to simmer for 15-20 minutes, or until lentil are just tender.

Curry

Ingredients

  • Canola oil spray
  • 1 pound skinless, boneless chicken breasts, cut into 1" cubes
  • 6-8 cloves garlic, crushed (approximately 3 tablespoons)
  • 3 tablespoons fresh ginger root, crushed
  • ½ large onion, coarsely chopped (approximately 1 cup)
  • 1 medium eggplant, peeled, cut into ½" cubes (approximately 2 cups)
  • 1 large zucchini, cut into ½" cubes (approximately 2 cups))
  • ½ large red pepper cut into strips
  • ½ cup low-sodium chicken stock
  • 1 cup nonfat yogurt
  • 2 tablespoons curry powder

Directions

  1. Spray large sauté pan with oil. Brown chicken and set aside.
  2. In same pan sauté garlic, ginger, and onion until onion is translucent, stirring often. Add to chicken.
  3. Deglaze the pan with 2 tablespoons of chicken stock and add to chicken.
  4. Spray pan with oil and sauté eggplant, zucchini, and red pepper about 5 minutes, or until vegetables are just tender, stirring often. Add chicken mixture and remaining chicken stock. Cover and simmer 5 minutes.
  5. Remove pan from heat and add yogurt and curry powder, mix thoroughly and serve over lentils.

Per serving: 363 calories, 41 gm protein, 46 gm carbohydrate, 3 gm fat, 1 gm sat fat, 1 gm mono fat, 52 mg cholesterol, 20 gm fiber, 165 gm sodium

THE SEASONED COOK In this dish, we deglaze the pan in step 3 to save the ginger and garlic flavor that may stick to the pan. Asian curries are traditionally garnished with chutney, coconut, chopped parsley, green onions, and even finely chopped fruit.

Salmon Enchiladas

Mexican food-lovers will agree that these enchiladas taste absolutely authentic. And no one will be able to tell that the salmon is canned. Serve with a green salad. Serves 8.

Ingredients

  • 1 14.5-ounce can pink salmon, drained and bones removed
  • 1 4-ounce can diced green chilies
  • ¾ cup green onions, chopped
  • ½ cup cilantro, chopped
  • 1½ cups sour cream, fat free
  • 1½ cups low-fat cheddar cheese, shredded
  • 1½ teaspoons ground cumin
  • 8 8-inch flour tortillas
  • 8 tablespoons low-fat cream cheese
  • 1½ cup enchilada sauce or salsa picante

Directions

  1. Preheat oven to 350°.
  2. Mix first seven ingredients in a large bowl, reserving ½ cup cheddar cheese.
  3. Place approximately ½ cup of the filling down the center of each tortilla and top each with 1 tablespoon cream cheese.
  4. Fold tortilla over filling from each end and each side to enclose filling and place, seam side down in an oiled 9"x13" baking dish.
  5. Pour enchilada sauce to cover tortillas and cover with foil.
  6. Bake approximately 45 minutes until sauce is bubbling and enchiladas slightly browned. Remove foil, sprinkle reserved cheddar cheese on top and return to oven for about 5 minutes.

Per Serving: 323 calories, 24 gm protein, 34 gm carbohydrate, 9 gm fat, 3 gm sat fat, 3 gm mono fat, 38 mg cholesterol, 2 gm fiber, 758 mg sodium.

THE SEASONED COOK If you like some heat, add some red chili pepper flakes. Start with 1/8 tsp. and add more as desired. Substitute any green vegetable for the asparagus depending on what’s in season.

Sweet and Crunchy Quinoa Salad

This quinoa is quin-WOW! If you haven’t tried this nutty, full-flavored complete protein, get ready to love it. This salad, simply dressed with buttermilk, olive oil and orange juice, combines the sweetness of dried fruits with green onions and crunchy cholesterol lowering almonds. Makes a meatless main or substantial side dish. Serves 6.

Ingredients

  • 1 cup quinoa
  • 2 cups low-sodium chicken or vegetable broth
  • ⅓ cup sliced almonds, toasted
  • 1 cup thinly sliced green onions (about one bunch)
  • ½ cup dried cherries*, chopped
  • ½ cup chopped parsley
  • May substitute chopped apricots, cranberries or raisins

Dressing

  • ¼ cup orange juice
  • 1 tablespoon olive oil
  • 2 tablespoons buttermilk
  • 2 teaspoons honey
  • ¼ teaspoon salt, optional
  • ½ teaspoon freshly ground black pepper, or to taste

Directions

  1. Place quinoa and broth in a large saucepan and bring to a boil. Cover and reduce heat; simmer 15-20 minutes or until liquid is absorbed. Remove from heat.
  2. Meanwhile, place almonds in a small pan over medium heat and toss until lightly browned and fragrant.
  3. Whisk together the dressing ingredients in a small bowl until well blended.
  4. While the quinoa is still warm, stir in the green onions, cherries, parsley, and almonds, then toss with the dressing and serve.

Per serving: 262 calories, 8g protein, 39g carbohydrate, 9g fat, 1g sat fat, 5g mono fat, 0mg cholesterol, 3g fiber, 44mg sodium (with optional salt: 141mg sodium)

THE SEASONED COOK If you’re new to quinoa (KEEN-wah), this is a great first-time recipe. Nutritious and high in protein, quinoa is one of those perfect whole grains to have on hand and faster to prepare than brown rice.

Turkey Meatloaf

The problem with most turkey meatloaves is that they taste dry and bland. That’s why we were determined to prepare the best turkey meatloaf you’ve ever had. One night we put together six mini-meatloaves with different ingredients and held a meatloaf bake-off for our friends. We cut them in bite-size pieces so everyone could have a taste of each one and write down their favorite. This recipe, using grated vegetables and fruit, was the clear winner. Serve with Mashed Curry Cauliflower and your favorite green vegetables. Serves 6.

Try this with: Mashed Curry Cauliflower

Ingredients

  • 1 tablespoon olive oil
  • 1 cup onions, finely chopped
  • 1 clove garlic, minced
  • 1 pound boneless, skinless ground turkey breast
  • 1 cup bread crumbs
  • 2 egg whites
  • 2 teaspoons Worcestershire sauce
  • 1 cup zucchini, carrot, and or apple, grated
  • 2 teaspoons savory dried herbs (basil, oregano, thyme, sage, or rosemary)
  • ½ teaspoon pepper
  • ½ teaspoon salt
  • 3 tablespoons spaghetti sauce, low sodium

Directions

  1. Preheat oven to 375°. Sauté onions and garlic in oil until onions are softened but not browned, about 5 minutes.
  2. In a large bowl, combine onion and garlic with rest of ingredients except spaghetti sauce, and knead with your hands until well combined and binding together.
  3. Place in an oil-sprayed 4"x8" loaf pan or form a 4"x8" loaf on a sprayed cookie sheet.
  4. Bake for 45 minutes. Remove from oven and spread spaghetti sauce evenly on top. Bake 15 minutes longer, then remove from oven and rest for ten minutes. Slice and serve.

Per Serving: 217 calories, 23 gm protein, 29 gm carbohydrate, 6 gm fat, 1 gm sat fat, 3 gm mono fat, 47 mg cholesterol, 3 gm fiber, 411 mg sodium

Mediterranean Fish Packets

Fish baked in packets promise moist, tender, and tasty results every time – even if you didn’t think you could cook fish well! Serves 4.

Ingredients

  • 4 sheets of foil or parchment paper (approx. 12" x 12" each)
  • 1 zucchini, sliced into ¼" rounds (at least 8 pieces)
  • 1 onion, thinly sliced
  • 4 teaspoons minced garlic (about 3 large cloves)
  • 1 14.5-ounce can low-sodium stewed tomato slices
  • 1 pound cod or other firm fleshed white fish, cut into 4 pieces
  • 4 tablespoons crumbled reduced-fat feta cheese
  • 1 teaspoon each dried basil, oregano, and pepper
  • 4 teaspoons olive oil
  • Optional: 4 tablespoons chopped black olives

Directions

  1. Preheat oven to 450°.
  2. On each piece of foil, layer zucchini and onion slices, ½ teaspoon garlic, and 2 tomato slices.
  3. Top with the fish, then feta and olives (if using). Sprinkle with ¼ teaspoon each of the basil, oregano, and pepper. Drizzle each with 1 teaspoon olive oil.
  4. Bake for 15-20 minutes or until fish flakes easily with a fork. Rest 5 minutes.
  5. Remove fish from foil and arrange on plates.

Per serving: 212 calories, 24g protein, 13g carbohydrate, 8g fat, 2g sat fat, 4g mono fat, 50mg cholesterol, 4g fiber, 207mg sodium

THE SEASONED COOK For more fiber, add ½ cup cooked whole grains, beans, or lentils to the foil beneath the vegetables. If using fresh herbs, remember to triple the amount.

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