Posts Tagged ‘healthy’

 
I’m still on my healthy eating kick to get in shape for the summer, but refuse to resign myself to just baked chicken breasts and steamed broccoli.  This recipe was exactly what I needed tonight – something that involves a little bit of real cooking, fresh seafood, and a ton of flavor.  I will have to keep this one in mind for the upcoming summer evenings.

Makes: Awesome dinner for 2
Total kitchen time: 45 minutes

Shopping list:

Scallops:

• 4 large, or 10 small, sea scallops
• 2 tbsp. safflower oil (or peanut oil, but don’t use olive oil)

Salsa:

• 1 medium shallot
• 1/4 cup pineapple, finely diced
• 1 tbsp. freshly grated ginger (substitute 1/2 tsp. ground ginger, only if you must)
• 1 tbsp. lemongrass, finely chopped
• 1 tsp. cilantro, finely chopped
• 1 tsp. honey
• 1 tsp. apple cider vinegar
• 1/2 tsp. sesame seeds
• 1/8 tsp. red pepper flakes
• 1 tsp. + 1 tbsp. extra virgin olive oil (use the best you’ve got)

Optional side: 1/2 lb. french beans

1. Peel the shallot and slice crosswise into thin discs, about 3mm thick.  Place the sliced shallot, 1 tsp. of olive oil and a pinch of salt in a small skillet and bring to medium heat.  Cook the shallot for 5-7 minutes until it has softened, but has not browned.  Remove from heat.
2. In a small bowl, combine the cooked shallot and the rest of the ingredients for the salsa.  Whisk together with a fork and adjust to taste by adding more honey, vinegar or salt.
3. Wash, trim and steam the french beans.  Remove them from the heat before they’re done cooking (still a little crispy) and run them under cold water to halt the cooking process.  Set aside to dry.
4. Meanwhile, heat the safflower oil in a large, heavy-bottomed skillet over high heat.  I highly recommend you use a cast iron skillet, both for its heat retention and for its natural non-stick nature.   Bring the oil just below its smoking point – you should see light whisps of smoke, but not much more than that.
5. Ensure the surface of each scallop is as dry as possible to encourage browning.  Place the scallops in the pan, leaving plenty of space between each one.  Don’t touch them for 60 seconds – they’re busy forming a golden crust and if you move them, you risk tearing it away.  After 60 seconds, lift the edge of one of the scallops to check for brownness.  If it is golden brown, flip it over and give it another 90 seconds.  If not, let it sit for another 30 seconds.  Cooked scallops can still be translucent in the middle, but cook them to a doneness you’re comfortable with.
6. Remove the scallops from the pan and turn of the heat.  Toss in the french beans and let them sizzle for about a minute, soaking up the great flavor the scallops have left behind.
7. To plate, lay down a pile of beans and divide the scallops between two plates.  Top with the salsa mixture, and a little extra sesame seeds, if you so desire.

If scallops aren’t your thing, try this recipe with jumbo prawns, calamari, or even grilled octopus!  I can’t wait to bring a batch of that salsa to the next cookout and discover what else I can top it on.

 
Today was unusually sunny and beautiful outside, which reminded me that in a few short months I’ll have to expose my pasty, muffin-topped midsection to the world if I want to enjoy Seattle’s summer aquaculture.  So, in an effort to keep eating well, I came up with these flavorful, low-cal, low-carb wraps.  Plus, they’re a great way to get rid of leftover chicken, turkey, or any other protein you’ve got lying around.  They may not be haute cuisine, but they’re a tasty way to stay in shape.

Makes: 4 skinny wraps
Total kitchen time: 30 minutes

Shopping list:

• 4 low-carb tortillas
• 1 lb. cooked chicken, skin removed (use the white meat from a roasted chicken, chicken breast, turkey breast, leftover pork chop, fish fillet, or whatever else sounds good)
• 1 1/2 cups chopped pineapple
• 1/4 cup cilantro, finely chopped
• juice of 1 lime
• 1/4 tsp. red pepper flakes
• 1/2 cup alfalfa sprouts
• 1 small avocado, sliced
• 2 tbsp. crumbled goat cheese
• sea salt and freshly ground black pepper, to taste

1. Using your fingers, shred the chicken (or other protein) into a small bowl.  Mix in the chopped pineapple, cilantro, lime juice, red pepper flakes, salt and pepper.  Cover with plastic wrap and refrigerate 15 minutes, up to 4 hours, to let the flavors develop. 
2. Divide the goat cheese, avocado slices and sprouts between the 4 tortillas.  Add the chicken mixture, and roll into a burrito, or pierce with a toothpick (if using small tortillas).

Serve this lunch or dinner wrap alongside a fruit salad, or some other healthy thing you might eat while you daydream about crisp french fries.

 
My goal of having 6-pack abs for my honeymoon apparently won’t be met by reducing my intake of foie gras and pork belly alone.  In an effort to trick myself into eating healthier, I’ve been experimenting with other white meats.  Usually, I think turkey is pretty bland.  However, this recipe was so shockingly tasty that it made me forget I was even trying to cook “lite”.  The pungent flavors of the curry and orange marmalade transform plain turkey into a dish I would even serve for company.

Total kitchen time: 1.5 hours
Makes: 2 waists a little smaller

Shopping list:

• 2 boneless skinless turkey breast halves
• 1 tbsp. red curry powder
• 2.5 Oz goat’s cheese (about 1/3 cup finely crumbled)
• 1/2 cup baby spinach, rinsed and dried
• 2 tsp. orange marmalade
• 4 8” pieces of cooking twine
• kosher salt

1. Preheat your oven to 375°F and place the top rack in the middle position. Line a baking sheet with foil or a non-slip baking mat.
2. Working one at a time, place each turkey breast between two sheets of plastic wrap.  Using a meat mallet or the bottom of a heavy skillet, pound the breast until it is uniformly thick.  Be careful not to accidentally rip through the meat.  If you’ve had a long day, this step can be very therapeutic.
3. Generously salt both sides of the breast.  Then, coat each side with curry powder.  Lay the breast flat-side down and top with 1/2 of the goat cheese, pressing the cheese into the meat to help it stick.  Then, top the goat’s cheese with half of the spinach.
4. Roll the breast into a log, starting with the narrow end.  Tie the roulade (rolled meat) in two places using lengths of twine.  Repeat for the remaining turkey breast.
5. Finally, rub the outside of each roulade with 1 tsp. of orange marmalade.  Place on the lined baking sheet and bake for 45-55 minutes, or until a thermometer inserted into the center of the roulade reads 160°F.  Let rest for 5 minutes before serving.

I enjoyed this dish alongside an artichoke with my favorite choke-dip: light mayo and curry powder.  I suppose other healthy options might include a salad, fruit, or a doughnut.  Wait, doughnuts are healthy, right?