Fitness Food and You

This is a unique way to cook salmon–the cilantro sauce works!!! Gorgeous colors and wonderful nutrients!

ingredients for the garlic cilantro sauce

4 to 6 garlic cloves, chopped

Salt

1 whole bunch fresh cilantro, stems trimmed (only remove about 1 inch of the stems)

½ cup extra virgin olive oil

1 lime, juice of

ingredients for the salmon

2 lb skinless salmon fillet

Salt and pepper

1 large tomato, sliced into rounds

½ lime, sliced into rounds

directions

Preheat the oven to 425 degrees F.

In the bowl of a small food processor, add all the ingredients for the garlic cilantro sauce. Blend until everything is well combined into a sauce.

Place the salmon fillet in a lightly oiled baking. Sprinkle lightly with salt and pepper. Spoon the garlic-cilantro sauce on top of the salmon fillet and spread evenly to coat the salmon. (You will have extra garlic-cilantro sauce, pour it into a small bowl to serve next to the salmon.)

Arrange the tomato and lime slices on top of the salmon fillet.

Bake in the 425 degrees F heated-oven for 10-12 minutes. Remove from the oven and cover lightly with foil and let sit for another 8 minutes or so to finish cooking.

(recipe found on http://www.themediterraneandish.com)

This slaw is spicy, crunchy, flavorful and packed with protein because of the edamame! I LOVE the flavors!!! (and used the shortcut!)

ingredients

1, 10-ounce package frozen shelled edamame

1 head green cabbage, quartered, core removed, sliced into slivers *see Note

1 cup finely sliced orange bell pepper

1 tablespoon minced jalapeño

freshly squeezed orange juice (from 1 orange)

2 tablespoons rice vinegar

2 teaspoons low-sodium soy sauce

1 teaspoon peeled and grated fresh ginger root

2 tablespoons olive oil

1 teaspoon freshly squeezed lime juice

½ teaspoon crushed red pepper flakes

1 tablespoon white sesame seeds

¼ cup fresh cilantro leaves, roughly chopped

¼ cup chopped raw, unsalted peanuts

directions

Cook edamame according to package directions.

In a large serving bowl, combine cabbage, bell pepper, jalapeño and edamame. In a small bowl, whisk together orange juice, rice vinegar, soy sauce, ginger, olive oil, lime juice and pepper flakes.

Pour dressing over vegetables and use tongs to gently combine until evenly coated.

Cover and chill in the refrigerator for at least 30 minutes.

Garnish with sesame seeds, cilantro and peanuts. Serve chilled.

*NOTE: If you want to take a short cut, you can buy the cabbage already sliced. Look for the shredded cabbage salad bags in the supermarket and use about 1 full bag and about 2/3 of another bag.

(recipe found on foodandnutrition.org)

LOVE this chicken stir-fry!! Great flavors and super easy!!! 

ingredients

1 pound boneless skinless chicken breasts

2 cloves garlic, minced

1 (2-inch) piece peeled fresh ginger, cut into thin matchsticks

1 tablespoon lower-sodium soy sauce

1 tablespoon sugar

1 tablespoon cornstarch plus 1 teaspoon

1/2  teaspoon kosher salt, divided

1 tablespoon dry sherry

¾ cup chicken broth, low-sodium

2 tablespoons vegetable oil

2 bunches medium asparagus (about 2 pounds), woody stems trimmed, sliced into 1-inch pieces

1 bunch scallions (white and green parts), thinly sliced

directions

Thinly slice the chicken against the grain into strips. Toss the strips with about half the garlic and ginger, the soy sauce, sugar, 1 teaspoon of the cornstarch, ¼ teaspoon of the salt, and the sherry in a bowl. Marinate at room temperature for 15 minutes. Mix the remaining cornstarch with the broth.

Heat 1 tablespoon of the oil a large nonstick skillet over high heat. Add the asparagus, scallions, remaining garlic, ginger, ¼ cup of water, and season with ¼ teaspoon salt. Stir-fry until the asparagus is bright green but still crisp, about 3 minutes. Transfer to a bowl.

Heat the same skillet until very hot, then add remaining 1 tablespoon oil. Add the chicken and stir-fry until it loses its raw color and gets a little brown, about 3 minutes. Return the asparagus to the pan and toss to heat through. Stir in the reserved cornstarch mixture and bring to a full boil to thicken. Mound the stir-fry on a serving platter or divide among 4 plates; serve with brown rice.

(Adapted from a recipe found on http://www.foodnetwork.com)