Recipe of the Week: Arctic Char and Vegetables

As many of you know, we fea­ture a healthy and deli­cious recipe on this blog every Fri­day. Our goal is to pro­vide you with new, healthy meal ideas to help keep your eat­ing plan fresh and fun.

Today’s recipe is from Cook­ing Light, cour­tesy of Andy Abend.

Ingre­di­ents

• 1 1/2 table­spoons unsalted but­ter, softened
• 1 tea­spoon grated lemon rind
• 1 table­spoon fresh lemon juice
• 1 tea­spoon chopped fresh dill
• 2 (6-ounce) arc­tic char fil­lets (about 1 inch thick)
• 1/4 tea­spoon kosher salt
• 1/8 tea­spoon black pepper
• 1/4 cup julienne-cut leeks
• 1/4 cup julienne-cut red bell pepper
• 1/4 cup julienne-cut carrot
• 1/4 cup julienne-cut snow peas

Prepa­ra­tion

1. Pre­heat oven to 450°.
2. Com­bine first 4 ingre­di­ents in a small bowl; stir until blended.
3. Cut 2 (15 x 24-inch) pieces of parch­ment paper. Fold in half cross­wise. Draw a large heart half on each piece, with the fold of the paper along the cen­ter of the heart. Cut out the heart, and open.
4. Sprin­kle both sides of fil­lets with salt and pep­per. Place one fil­let near fold of each parch­ment heart. Top each fil­let with half the veg­eta­bles and half the but­ter mix­ture. Start at the top of the heart and fold edges of parch­ment, seal­ing edges with nar­row folds. Twist the end tip to secure tightly.
5. Place pack­ets on a bak­ing sheet. Bake at 450° for 15 minutes.
6. Place on plates; cut open. Serve immediately.

Yield: 2 serv­ings (serv­ing size: 1 fil­let, 1/2 cup veg­eta­bles, and about 1 table­spoon sauce)
Total: 25 Minutes

Nutri­tional Infor­ma­tion
Amount per serving

Calo­ries: 301
Fat: 14.6g
Sat­u­rated fat: 6.4g
Monoun­sat­u­rated fat: 3.8g
Polyun­sat­u­rated fat: 2.7g
Pro­tein: 34.8g
Car­bo­hy­drate: 6g
Fiber: 1.4g
Cho­les­terol: 111mg
Iron: 1.8mg
Sodium: 369mg
Cal­cium: 45mg

Recipe of the Week: Chicken Caeser Salad

Every week, we post a nutri­tious and deli­cious recipe for you try. We’d love to see your recipes too! If you have any healthy recipes to share, please email them to lauren@​bc4​c.​com.

Today’s recipe is brought to you by Kathleen…

Caeser sal­ads can be a trap for the unwary. Restau­rant ver­sions can con­tain 800 calo­ries or more. Cook­ing Light cre­ated a health­ier ver­sion, using rotis­serie chicken.

Ingre­di­ents

Salad:

• 1 (2-pound) whole roasted chicken, skinned
• 11 cups torn romaine let­tuce (about 1 1/4 pounds)
• 1 cup red bell pep­per strips

Vinaigrette:

• 3 table­spoons olive oil
• 1 1/2 table­spoons fresh lemon juice
• 2 tea­spoons Worces­ter­shire sauce
• 2 tea­spoons Dijon mustard
• 1/4 tea­spoon sugar
• 1/4 tea­spoon salt
• 1/4 tea­spoon black pepper
• 1 gar­lic clove, crushed
• 1 1/2 cups plain croutons
• 1/2 cup (2 ounces) grated fresh Parme­san cheese

Prepa­ra­tion

1. To pre­pare salad, remove chicken from bones; shred with 2 forks to mea­sure 3 cups meat. Com­bine chicken, let­tuce, and bell pep­per in a large bowl.
2. To pre­pare vinai­grette, com­bine oil and next 7 ingre­di­ents (oil through gar­lic) in a bowl, stir­ring well with a whisk. Pour over salad; toss well. Sprin­kle with crou­tons and cheese; toss gen­tly to combine.

Nutri­tional Infor­ma­tion
Amount per serving

• Calo­ries: 306
• Calo­ries from fat: 47%
• Fat: 16g
• Sat­u­rated fat: 4.3g
• Monoun­sat­u­rated fat: 8.2g
• Polyun­sat­u­rated fat: 2.2g
• Pro­tein: 29.4g
• Car­bo­hy­drate: 10.3g
• Fiber: 2.4g
• Cho­les­terol: 78mg
• Iron: 2.8mg
• Sodium: 445mg
• Cal­cium: 171mg

Photo: Randy Mayor

Recipe of the Week: Crab and Grilled Corn Salad

Every week, we post a nutri­tious and deli­cious recipe for you try. We’d love to see your recipes too! If you have any healthy recipes to share, please email them to lauren@​bc4​c.​com.

Today’s recipe is brought to you by Kathleen…

It is almost time for sum­mer har­vests and farm­ers’ mar­kets (Peachtree Road Farm­ers’ Mar­ket is my favorite). Pick up some fresh corn, red pep­per, and let­tuce, and then try from this recipe from Cook­ing Light.

Ingre­di­ents

• 6 ears shucked corn
• 1 cup finely chopped celery
• 1 cup chopped bot­tled roasted red bell pep­per, rinsed and drained
• 1/2 cup chopped fresh cilantro
• 1/3 cup thinly sliced green onions
• 12 ounces lump crab­meat, shell pieces removed
• 1/4 cup fresh lime juice
• 3 table­spoons canola mayonnaise
• 1/2 tea­spoon freshly ground black pepper
• 3/8 tea­spoon salt
• 1/8 tea­spoon ground red pepper
• 12 Boston let­tuce leaves

Prepa­ra­tion

1. Heat a large grill pan over medium-high heat. Place corn in pan; cook 8 min­utes or until slightly charred, turn­ing fre­quently. Cool slightly. Cut ker­nels from ears of corn; place in a large bowl. Add cel­ery and next 4 ingre­di­ents (through crab­meat) to corn; toss gen­tly to combine.
2. Com­bine lime juice, may­on­naise, black pep­per, salt, and ground red pep­per in a small bowl, stir­ring well with a whisk. Pour dress­ing over crab mix­ture; toss gen­tly to coat. Serve salad over let­tuce leaves.

Nutri­tional Information

Amount per serving

• Calo­ries: 249
• Fat: 8.3g
• Sat­u­rated fat: 0.6g
• Monoun­sat­u­rated fat: 2.4g
• Polyun­sat­u­rated fat: 4.7g
• Pro­tein: 16.8g
• Car­bo­hy­drate: 31g
• Fiber: 4.9g
• Cho­les­terol: 59mg
• Iron: 1.9mg
• Sodium: 475mg
• Cal­cium: 90mg

Photo: John Autry; Styling: Cindy Barr

Recipe of the Week: Blackened Tilapia Baja Tacos

BY KATHLEEN

In your quest toward healthy eat­ing, you may find your­self stuck in a rut, eat­ing the same 10 things that you know are “healthy” over and over again.

As you know, vari­ety is the spice of life. So every Fri­day — or almost every Fri­day — we share a healthy recipe to help keep your menu excit­ing and nutritious.

If you have a healthy recipe that you’d like to share with the group, we’d LOVE to fea­ture it on the blog, and give you credit! Email your healthy recipes to: lauren@​bc4​c.​com.

Cook­ing Light always has tons of great, nutri­tious, and tasty recipes. I found this recipe in this month’s issue.

Ingre­di­ents:

• ¼ cup reduced-fat sour cream
• 2 tbs. chopped fresh cilantro
• 2 tbs. fresh lime juice
• 1 jalapeno pep­per, seeded and chopped
• 1 cup thinly sliced white onion
• 1 ½ tsp. paprika
• 1 ½ tsp. brown sugar
• 1 tsp. dried oregano
• ¾ tsp. gar­lic pow­der (not gar­lic salt)
• ½ tsp. salt
• ½ tsp. ground cumin
• ¼ tsp. ground red pepper
• 4 (6 oz. tilapia fillets)
• 1 tbs. canola oil
• 8 (6-inch) corn tortillas
• ½ ripe avo­cado, thinly sliced
• 4 lime wedges

Prepa­ra­tion:

1. Com­bine the first 4 ingre­di­ents in a food proces­sor, until smooth. Com­bine with the onion in a small bowl.
2. Com­bine paprika and the next 6 ingre­di­ents (through the ground pep­per) and sprin­kle over the fish.
3. Heat the oil in a large cast-iron skil­let over medium heat. Add fish to the pan and cook 3 min­utes on each side.
4. Warm tor­tillas accord­ing to pack­age directions.
5. Divide fish, onion mix­ture, and avo­cado evenly among the tortillas.
6. Enjoy!

Yield: 4 serv­ings. Calo­ries: 362; fat: 13 g.; pro­tein: 37 g.; carb: 27 g.; fiber: 4.9; sodium: 388 mg.

IMAGE CREDIT: Cook­ing Light

Say No To Breast Enhancements

BY KATHLEEN

Get your mind out of the gutter.

I am writ­ing about chicken breasts. While read­ing Cook­ing Light mag­a­zine this month, I was very sur­prised to learn that many skin­less low-fat chicken breasts found at the gro­cery store may con­tain high lev­els of sodium.

It turns out that about one-third of fresh chicken has been injected with a mix of water, salt, and other addi­tives. These addi­tives make the chicken juicier and more ten­der, but they can add nearly 20% of your daily-recommended level of sodium.

Pro­duc­ers can still call the prod­uct “nat­ural” despite being pumped full of sodium. So check your labels and beware of “enhanced” poul­try. Look for chicken with less than 70 mg of sodium per serving.

IMAGE CREDIT: Cook­ing Light