Recipe Redo Blog

Traditional Recipes Redone…Healthier

Category Archives: Main Dish


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Grilled Salmon Salad with Arils and Walnut Vinaigrette

This recipe is courtesy of POM Council. It’s a fun little summer recipe, not only do you get your yummy greens but you get your protein as well. This will make an excellent lunch after a long work morning, get those omega-3’s in!
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Ingredients
Walnut Vinaigrette:
  • 3/4 cup pomegranate juice
  • 1/4 cup orange juice
  • 1/4 cup lime juice
  • 1/4 cup water
  • 3/4 cup walnut oil
Salad
  • 3 cups mixed seasonal vegetables (carrots, celery, red onion, peppers, spinach, etc.)
  • 1/2 cup pomegranate arils
Glazed Salmon
  • 6 6-oz. wild salmon fillets
  • 1 cup orange juice
  • 1/2 cup lemon juice
  • 1/2 cup lime juice
  • 1 cup canola oil
  • 1/4 cup jerk spice
  • 1/2 cup Thai sweet chili sauce
Directions
  1. Make the dressing by combining the pomegranate juice with 1/4 cup each of orange juice, lime juice and water. Slowly whisk in the oil. Use to dress the veggies.
  2. Prep the salad vegetables. Thinly slice the seasonal vegetables. Toss the vegetables with just enough vinaigrette to lightly coat. Set aside.
  3. Prep the salmon. Combine the orange juice, lemon juice and lime juice with the canola oil, jerk spice and Thai sweet chili sauce. Mix well. Place the salmon and the glaze mixture in a casserole dish, and allow it to marinate for 2 hours prior to cooking.
  4. Heat grill to medium-high heat. Remove the salmon from the marinade, and grill them for 4 to 5 minutes on each side.
  5. Assemble your salad by plating vegetables on 6 dinner plates, then top them with the salmon. Drizzle some of the vinaigrette over the salmon, and garnish with fresh pomegranate arils


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Biggest Loser BBQ Pulled Pork Sandwiches

Don’t let the name fool you, after this delicious entree you will feel like the biggest winner! Special thanks to spaindex and Biggest Loser Resort.

 

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Ingredients
  • 1 1/2 teaspoons whole-grain oat flour
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon salt
  • Pinch of black pepper
  • 1/2 pound pork tenderloin, cut into 3/4″ cubes
  • 1 teaspoon extra-virgin olive oil
  • 1/3 cup orange juice, preferably fresh-squeezed
  • 1/3 cup white vinegar
  • 1 tablespoon hickory smoke flavoring
  • 1 tablespoon barbecue sauce (7 grams carbs or less per 2 tablespoons ), or more to taste
  • 1/2 cup onion strips (optional)
  • 2 whole-grain or whole-wheat hamburger buns
Directions
  1. In a medium resealable plastic bag, combine the flour, garlic powder, salt, and pepper. Add the pork. Seal the bag and shake to evenly coat the cubes. Refrigerate for at least 15 minutes.
  2. Preheat a medium nonstick saucepan over medium-high heat until it is hot enough for a spritz of water to sizzle on it. Add the oil. Scatter the pork cubes into the pan. Cook, turning as needed, for about 5 minutes, or until pork is browned on all sides.
  3. Reduce the heat to medium. Add the orange juice, vinegar, and smoke flavoring. When the mixture comes to a boil, reduce the heat to low so the mixture simmers.
  4. Cover the pan. Cook, stirring occasionally, for 1 hour, or until the pork is very tender.
  5. With a wooden spoon, shred the pork pieces and mix in the barbecue sauce.
  6. If the onion is desired, 5 minutes before serving, coat a small nonstick skillet with olive oil spray. Set over medium heat. Add the onion. Cook, stirring occasionally, for about 5 minutes, or until tender.
  7. Meanwhile, place the bun halves, cut sides down, in a medium nonstick skillet set over medium heat. Cook for 3 to 5 minutes, or until toasted. Place the bun bottoms on serving plates.
  8. Spoon half of the pork mixture onto each bun bottom. Top with onion and additional barbecue sauce if desired. Cover with the bun tops.
  9. Serve your barbeque pork sandwich immediately.


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SESAME-CRUSTED SALMON & SESAME ORANGE SAUCE

Okay, so in this recipe there are 2 separate ones. *Inhales Deeply* I know, because one recipe should just be enough. However, we need that extra kick to make it extra saucy 🙂 Enjoy! Thank you Canyon Ranch!

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Flavorful. Easy. Bright.
This entree is equal parts healthy and zesty thanks to simple ingredients and a citrusy Asian sauce.

 

Sesame-Crusted Salmon

Ingredients

4 4-ounce salmon fillets
1 Tbsp sesame seeds
1 Tbsp black sesame seeds
1/4 tsp sea salt
1 Tbsp sesame oil

Instructions

  1. Preheat oven to 400 degrees.
  2. In a shallow bowl, combine sesame seeds and salt and sprinkle over salmon.
  3. In a large sauté pan, heat sesame oil over medium heat. When oil is hot, sauté salmon for 1 minute on each side, then place in oven for 5 to 10 minutes.

Sesame Orange Sauce

Ingredients

3 Tbsp sweet chili dipping sauce
3 Tbsp fresh orange juice
2 Tbsp Worcestershire sauce
2 Tbsp rice vinegar
2 Tbsp toasted sesame oil

Instructions

  1. Combine all ingredients
  2. Serve atop Sesame-Crusted Salmon


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Cauliflower Flatbread with Pesto

Thank you Christine Denney with Oaks at Ojai for creating this perfect substitution, if you crave carbs…I mean Italian like I do then this is brilliant and tasteful as well.  Yummo!

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INGREDIENTS

Preheat oven to 400
4 cups raw cauliflower “rice”
1 egg, beaten
1/3 cup soft goat cheese
1 tsp. dried oregano or basil
Pinch of salt

DIRECTIONS

Pulse batches of raw cauliflower in a food processor until a rice-like texture is achieved. Measure after ricing.
Fill a large pot with about one inch of water and bring to a boil. Add cauliflower, cover and cook 4-5 minutes. Drain into a fine mesh strainer.
Transfer to a clean kitchen towel and wring out the water (as much as possible). Important step!
Mix strained and drained “rice” with beaten egg and cheese & herbs. Use your hands and mix very well.
Press dough onto a baking sheet lined with parchment (important) until it is about 1/3 of an inch thick. Make the edges slightly higher, if you like, to accommodate the toppings.
Bake the crust for 20-25 minutes until it is firm and beginning to brown.
Add sauce & toppings and bake 5-10 more minutes until toppings are heated (until cheese on top is melted, if using cheese.
Simple Pesto for Topping
1 c. basil leaves, ¼ c. Parmesan, ¼ c. olive oil, 1 ½ tsp. minced garlic, a pinch of black pepper: process all in food processor or blender until smooth. Spread on fully baked cauliflower flatbread.
This flatbread can also be topped with tomato sauce and a choice of other toppings such as sauteed mushrooms and onions, etc and dusted with a bit of Parmesan or cheese of your choice.


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Black Bean Burger

Oops she did it again, no not Britney Spears I’m talking about Chef Jen Welper! I discovered this easy, but delicious recipe for those warm summer days when you’re ready to start grilling outside. Enjoy!

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Kiss that boring burger goodbye and check out this recipe for a healthy and flavorful black bean burger.  Make sure to add this to your holiday weekend menu!

INGREDIENTS:

1/6th piece                Firm tofu

½ cup                       Black beans, cooked

1 tsp.                        Olive oil

1 each                      Shallots, large, chopped

¼ cup                       Zucchini, chopped

¼ cup                       Carrots, minced (can use food processor on these)

1 each                      Egg

2 each                      Egg whites

¼ tsp.                       Cumin, ground

¼ cup                       Sharp cheddar cheese, 2%, shredded

½ cup                       Black beans, cooked

¼ tsp.                       Salt

PREPARATION:

  • Cooked black beans as directed (need 1 cup of cooked black beans for recipe).
  • In food processor, puree tofu and ½ cup of black beans (need smooth texture, but doesn’t need to be completely pureed).
  • Heat a large saute pan to medium high heat.  Once heated, add ½ tsp. of olive oil and swirl.  Add chopped shallots.  Cook 2-3 minutes until translucent.
  • Once shallots are done, add to black bean mixture and pulse.
  • Remove black bean mixture from food processor and add to a mixing bowl.  Set aside.
  • In separate bowl, crack eggs as needed (1 whole and 2 whites). Mix well w/ fork.
  • To the black bean mixture add zucchini, carrots, eggs, cumin, cheddar cheese and the remaining ½ cup of cooked black beans.
  • Mix well and season with salt as necessary.
  • Once burgers are formed (recipe makes 4 burgers, ~1/3 cup each), re-heat the large saute pan and add remaining ½ tsp. of olive oil.  Swirl.
  • Sear the burger on each side.  Could finish burger in oven if desired, but it should be done after cooking on each side for about 4 minutes (~8 minutes total).
  • Enjoy on ½ of whole wheat sandwich thin, lettuce and sliced red or yellow tomatoes.

 

 


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Grilled Ahi Tuna with Caramelized Pineapple Salsa

Need a vacation? Well it is not exactly a trip to the beach, but thanks to Red Mountain Resort you can have a little tropical in your own home. Hope you enjoy it as much as I did!

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Ingredients for the tuna

  • ‍4 -four oz. pieces of Ahi tuna
  • Cajun spice (see recipe)
  • 1 cup pineapple, diced small
  • 1/4 cup pineapple juice
  • 2 Tbsp. red bell pepper, diced small
  • 1 Tbsp. red onion, diced small
  • 1 Tbsp. fresh basil, minced
  • 2 medium roma tomatoes, seeded & diced

Cajun seasoning ingredients

  • ‍1 Tbsp. white pepper
  • 1 Tbsp. black pepper
  • 1 Tbsp. cayenne pepper
  • 1 Tbsp. granulated garlic
  • 1 Tbsp. oregano
  • 2 Tbsp. paprika
  • 1 Tbsp. salt

Directions

  1. ‍Pre-heat a heavy gauge (thick bottomed) sauté pan for about 1-2 minutes.
  2. Pre-heat a grill. (A cast iron skillet can be substituted if you don’t have a grill.)
  3. Add diced pineapple to the sauté pan. It should shriek a little when it hits the pan.
  4. Let the pineapple caramelize on one side before stirring (about 30-45 seconds).
  5. Continue sautéing until the pineapple is charred on the outside.
  6. Add the pineapple juice to deglaze the bottom of the pan, and reduce.
  7. In a small mixing bowl, combine the pineapple, diced red bell peppers, diced red onion, basil and tomatoes. Reserve for service.
  8. Lightly coat the Ahi tuna with Cajun spice. Place on a hot grill (or in a cast iron skillet) and cook until aroma from the Cajun spice is released – about 60 seconds per side, depending on heat. The suggested serving temperature for Ahi is rare to medium rare.
  9. Remove the Ahi from the grill, plate up with your favorite rice dish, and top with pineapple salsa.


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TURKEY APPLE WRAP

I discovered this recipe looking for easy lunch recipes that are both healthy and delicious. Thank you Canyon Ranch!

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Ingredients

½ lb cooked chopped turkey breast

2 Tbsp chopped red onion

¼ cup chopped celery

¼ cup chopped apple

⅛ cup chopped dried cranberries

½ tsp garlic granules

3 Tbsp canola oil mayonnaise

1 Tbsp nonfat sour cream

½ tsp Dijon mustard

1 Tbsp white distilled vinegar

Pinch dried thyme

Pinch sea salt

Pinch freshly ground black pepper

1½ cups spinach

6 whole-wheat flour tortillas (or a GF option), about 9-in diameter

Instructions

  • In a large bowl, combine all ingredients except for spinach and tortillas and mix well.
  • Place turkey mixture in a food processor and pulse for 2 to 3 seconds at a time until mixture is finely diced.
  • Lay each tortilla on a flat surface and spread ¼ cup spinach on top. Place ¼ cup turkey mixture on top of spinach. Roll up tortilla burrito style.