Spicy Chipotle Lentil Bowl

If you are looking for a tasty dinner, with enough for leftovers for lunch then try this Spicy Chipotle Lentil Bowl.

This is delicious in a whole wheat wrap the next day for lunch, the flavors are even more enhanced sitting in your fridge over night.

INGREDIENTS
1 cup red lentils, washed
1 tablespoon coconut oil

1 red onion
2 cloves garlic
1 1/2 teaspoons ginger powder
1 teaspoon turmeric
1/2 teaspoon chili powder
1/2 teaspoon curry powder
1/2 teaspoon onion powder
2 tablespoons honey
2 tablespoons lemon juice
1 1/2 tablespoons soya sauce
2 cups chopped Roma tomatoes

Place lentils and 2 cups water into a medium pot and bring to a boil. Reduce heat and simmer until lentils are soft, about 25 minutes.

Heat oil in a large skillet and add sliced red onion. Lower heat and cook for a few minutes until the onions have softened and begin to caramelize.
Add garlic, ginger, turmeric, chili powder, curry powder, and onion powder, and stir until fragrant.
Add in honey, lemon juice, and soya sauce cook for 1 minute.
Stir in chopped tomatoes and cook another 4 minutes until tomatoes have softened.
Drain any excess water from lentils and stir lentils into tomato mixture.

Garnish
2 carrots, peeled
1/2 beet, peeled
2 tablespoons lemon juice
1 tablespoon olive oil
1 tablespoon  honey
1 tablespoon fresh ginger
3 tablespoons sunflower seeds
1/2 cup of 2% shredded sharp Cheddar Cheese
1 bunch butter head lettuce, chopped

Grate carrots and beet into a small bowl and mix with lemon juice, olive oil,ginger and honey. Stir in sunflower seeds, shredded cheese and butter head lettuce.
Serve in bowls over 3 Cups of cooked quinoa
Yield: 4 servings                     Active Time: 25 minutes                     Total Time: 35 minutes

Tilapia with Mango Salsa

This is a very flavorful recipe and wonderful with fresh Mangoes, but if mangoes aren't in season they  are available in jars and also look for them in your frozen department in your supermarket.
1 Pound of Tilapia
The Mango Salsa

• 1 fresh mango
• 1 medium tomato
• 4 green spring onions
• 1/2 red pepper
• ½ lemon juice
• 2 tablespoons chopped cilantro
• ½ teaspoon dill
• Ground black pepper

 

Prepare the salsa first

Peel fresh mango and dice into small pieces about ¼ to 3/8" square.

Chop tomato, red pepper and thinly slice the green onions. Mix together with the mango and lemon juice. Sprinkle with the cilantro and stir. Chill.

On a nonstick griddle or barbecue grill, cook the Tilapiai over medium high heat (you want it browned but not burned), season with a favorite spice for fish, little pepper and dill.

Serve on dishes with mango salsa spooned over the top.

Serve with grilled vegetables like zucchini. Serve with brown or white Basmati rice and a nice homemade sauce.


This recipe is also great with Mahi Mahi

Spicy Salmon Cakes

Spicy Salmon Cakes

Salmon Cakes are so tasty and often difficult to shape, so if salmon mixture is too dry add an extra tablespoon of mayo and if it is too moist, add more bread crumbs.

Ingredients

• 1 lb fresh salmon filet
• Olive oil
• Black pepper, to taste
• 1 medium yellow onion (1 cup), finely diced
• ½ red bell pepper, seeded and diced
• 3 Tbsp unsalted butter, divided
• 1 cup Panko bread crumbs
• 2 large eggs, lightly beaten
• 3 Tbsp mayonnaise
• 1 tsp Sriracha sauce
• ¼ cup parsley, finely minced

Instructions

In a clean non-stick pan, heat 1 Tbsp oil and 1 Tbsp butter until hot then add salmon patties in a single layer. Saute 3 to 4 min per side or until golden brown and cooked through. If salmon patties brown too fast, reduce heat. Remove finished patties to a paper-towel lined plate and repeat with remaining oil, butter and salmon cakes.

1. Preheat Oven to 425˚F. Line rimmed baking sheet with parchment or silicone liner. Place salmon in the center, skin-side-down, drizzle with olive oil and season with garlic salt and black pepper. Bake uncovered for 10-15 min (depending on thickness), or just until cooked through. Remove from oven, cover with foil and rest 10 min. Flake salmon with 2 forks discarding skin and any bones then set aside and cool to room temp.
   
   
2. Heat a medium skillet over medium heat with 1 Tbsp olive oil and 1 Tbsp butter. Add diced onion and bell pepper and sauté until golden and softened (7-9 minutes) then remove from heat.
   
   
3. In a large mixing bowl, combined flaked salmon, sautéed pepper and onion, 1 cup bread crumbs, 2 beaten eggs, 3 Tbsp mayonnaise, 1 tsp Sriracha sauce,  ¼ tsp black pepper and ¼ cup chopped parsley. Stir to combine. Form into patties (about a heaping Tablespoonful each) and mold with your hands into 2" wide by ⅓ to ½" thick patties.

Pork Chops

Southwestern Pork Chops

4 (6 ounces each) lean boneless pork chops
4 cloves garlic, crushed
1 teaspoon South West Hot Pepper Sauce
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon paprika
2 tablespoon of cilantro
Fresh black pepper to taste
Juice of ½ lime (about 1 tablespoon)
Zest of lime (about 1 teaspoon)

This recipe uses southwest ingredients to make a tasty and tender pork chop that is still low in calories. It is also easy to put into the marinade in the morning and simply cook later in the day for dinner.


Preparation: 
Trim any fat off pork. In a large bowl season pork with garlic, hot pepper sauce, cilantro, cumin, chili powder, paprika, and pepper. Add lime juice and lime zest. Seal bag and turn to coat; refrigerate for 8 hours or overnight. Cover and refrigerate remaining marinade.

When you are ready to cook, line a broiler pan with foil for easy clean-up. Place pork chops on the broiler pan and broil about 4-5 minutes on each side or until nicely browned. Alternatively, grill pork chops on the outdoor grill over high heat, 4-5 minutes per side until the internal temperature reaches 145 degrees.

Serve topped with remaining marinade and garnished with avocado and cilantro.


Serving size: 1 pork chop

Snapper with Citrus Salsa

Snapper is a very popular white fleshed fish with a mild flavor, it is great grilled, steamed or fried.
A salsa made with oranges, lemon, and a hot, fruity  (all ingredients high in vitamin C) turns a dish of red snapper into a festival of flavors.
Ascorbic acid in the citrus helps the body absorb iron from the lightly wilted spinach.


Ingredients

• 1 large navel oranges, peel,  flesh cut into segments
• 1/2 medium lemon, peel , flesh cut into segments and chopped
• 1/2 small shallot, thinly sliced
• ¼ teaspoon of red chile flakes
• 1 tablespoon coarsely chopped fresh cilantro
• Zest of 1/2 lime, plus 1 tablespoon fresh lime juice
• 1 tablespoon extra-virgin olive oil
• 1/4 teaspoon freshly ground pepper
• 2 red snapper fillets, skinned (each 4 ounces)

2 ounces baby spinach (about 2 cups)

Directions

Toss oranges, lemon, shallot, chili, cilantro, lime zest and juice, oil, honey, and 1/8 teaspoon each salt and pepper in a bowl. Let stand at room temperature 15 minutes, gently stirring occasionally.

Fill a wok or large pot with 1 inch of water. Bring to a boil. Line bottom of the basket of a 10-inch, 2-tiered round bamboo steamer with parchment paper. (Alternatively, use two pots fitted with steamer inserts.) Season fish using remaining pepper. Arrange in a single layer in bottom basket. Cover, and set over boiling water. Steam until fish is almost cooked through, about 5 minutes. Put spinach into top basket, and set over bottom basket. Steam until spinach is bright green and just wilted, about 2 minutes more.

Divide spinach among 2 plates. Top each with fish and 1/2 cup salsa. Serve remaining salsa on the side.

Sesame Beef and Broccoli

Here is a wonderful healthy recipe Sesame Beef and Broccoli that makes even broccoli taste good, there is a secret ingredient that brings out the flavor in this recipe. You can make double this recipe and split it in two and place it in the freezer and then it is ready for another quick fix meal.
This delicious slow-cooker recipe is an easy and healthy way to make your dinner. Packed with protein and iron and low in calories, this meal will become a staple in your kitchen. Set this up two hours before dinner and come back to a filling and tasty meal.

Sesame Beef and Broccoli Ingredients

• 
• 2 tbsp cornstarch
• 1 1/2 lbs flank steak, thinly sliced
• 4 tbsp cold water
• 1 cup beef broth
• 2/3 cup low-sodium soy sauce
• 1/3 cup brown sugar
• 1 tbsp sesame oil
• 1 tbsp minced garlic
• 1/4 tsp red chili flakes, optional
• 1 tablespoon of Sesame seeds
• 4 cups broccoli
  

  Sesame Beef and Broccoli Directions

1. Combine the cornstarch and cold water.
2. Put all of the ingredients in a bag, and place in fridge until you are ready to cook.
3. Put all the contents of the bag in slow cooker set on high and cook for 2 hours.
4. Serve on a bed of whole wheat rice or noodles.

Salmon with Farro

Here is a colorful and healthy low sodium dinner recipe that's packed with vegetables. Feel free to swap in any vegetables or cook up one of your favorite whole grains, such as brown rice, orzo or quinoa.

This recipe has 562 mg sodium per serving, Serving size: 1 cup vegetables, ½ cup farro, 4 oz. salmon

Ingredients

• 2 cups water
• ⅔ cup farro
• 1 medium eggplant, cut into 1 inch cubes
• 1 red bell pepper, cut into 1-inch pieces
• 1 summer squash, cut into 1-inch pieces
• 1 small onion, cut into 1-inch pieces
• 1½ cups cherry tomatoes
• 3 tablespoons extra-virgin olive oil
• ½ teaspoon ground pepper, divided
• 2 tablespoons capers, rinsed and chopped
• 1 tablespoon red-wine vinegar
• 2 teaspoons honey
• 1¼ pounds wild salmon, cut into 4 portions
• 1 teaspoon lemon zest
• ½ teaspoon Italian seasoning
• Lemon wedges for serving

Preparation

Position racks in upper and lower thirds of oven; preheat to 450°F. Line 2 rimmed baking sheets with foil and coat with cooking spray.
Bring water and farro to a boil in a saucepan. Reduce heat to low, cover and simmer until just tender, about 30 minutes. Drain if necessary.
Meanwhile, toss eggplant, bell pepper, squash, onion and tomatoes with oil, ¼ teaspoon pepper in a large bowl. Divide between the prepared baking sheets. Roast on the upper and lower racks, stirring once halfway, until the vegetables are tender and starting to brown, about 25 minutes. Return them to the bowl. Stir in capers, vinegar and honey.

Season salmon with lemon zest, Italian seasoning and the remaining ¼ teaspoon each salt and pepper and place on one of the baking sheets. Roast on the lower rack until just cooked through, 6 to 12 minutes, depending on thickness. Serve the salmon with the farro, vegetable caponata and lemon wedges.