Six Healthy Salmon Marinade Recipes

 

Ingredients

Sweet and Spicy Marinade:

• 1 Tbsp olive oil
• ¼ cup soy sauce - or tamari sauce
• 1 Tbsp honey - or maple syrup
• 1 Tbsp lemon juice
• ½ Tbsp hot sauce
• salt and pepper - to taste

Lemon Garlic Marinade:

• 1 Tbsp olive oil
• ¼ cup lemon juice - approx. one freshly squeezed lemon
• 2 garlic cloves - minced
• 1 tsp lemon zest
• salt and pepper - to taste

Honey Mustard Marinade:

• 2 Tbsp olive oil
• 2 Tbsp dijon mustard
• 2 Tbsp honey
• 1 Tbsp whole grain mustard
• ½ tsp garlic powder
• salt and pepper - to taste

Chili Lime Marinade:

• 1 Tbsp olive oil
• ¼ cup lime juice - approx. 3 freshly squeezed limes
• ½ Tbsp lime zest
• ½ tsp chili powder
• ½ tsp garlic powder
• ¼ tsp paprika
• salt and pepper - to taste

Italian Herb Marinade:

• 1 Tbsp olive oil
• 2 Tbsp lemon juice
• 2 garlic cloves - minced
• 1 tsp Italian seasoning
• salt and pepper - to taste

Orange Ginger Marinade:

• 1 Tbsp olive oil
• ¼ cup freshly squeezed orange juice
• 1 Tbsp orange zest
• 2 garlic cloves - minced
• 1 ½ tsp ground ginger
• salt and pepper - to taste

Instructions

Salmon Marinade Instructions:

• Add all marinade ingredients to a small bowl and mix together.
• Add salmon to a glass container or plastic bag and pour marinade sauce overtop. 
• Container should be small enough so that salmon can soak up the sauce. Seal the bag/container and let sit in fridge for 1-2 hours before cooking. Salmon can also marinade overnight in the fridge.

Air Frying Instructions:

• Lightly coat the inside of the air fryer tray or basket with olive oil or cooking spray. Add the salmon fillets skin side up to the tray. Cook at 400°F for 10 minutes, then flip them over and pour leftover marinade on top. Cook an additional 10 minutes, or until fully cooked.

Baking Salmon Instructions:

Preheat oven to 450°F. Line a baking sheet with parchment paper. Place salmon fillet skin side down on the baking sheet. Bake for 12-15 minutes or until salmon is easily flaked with a fork. (If you have small salmon fillets, just cook for less time).

Pan Frying Salmon Instructions:

Heat a frying pan over medium-high heat with cooking oil. Once the pan is hot, add the salmon so skin side is facing up. Cook for 2-3 minutes then flip over so skin side is down. Pour the leftover marinade sauce over top of the salmon and cook for another 3-5 minutes. I like to watch the clock during this time because I’m not a fan of overcooked salmon.

At this point, depending on how thick the salmon is, the sides of the salmon should have just turned white and it should be cooked. To check you can use a fork to see if the salmon flakes easily. If it does, and the insides aren’t translucent, then it’s cooked. Remove from heat.

Grilling Salmon Instructions:

Heat barbecue to medium heat, place salmon on the grill, skin side up. Cover and let cook for about 5 minutes, then flip. Pour extra marinade over top and cook an additional 5 minutes. Salmon will be done when easily flaked with a fork.

 Recipe Notes:

These marinade servings will work for 1 salmon fillet. If you’re using a very large piece of salmon I recommend doubling the marinade recipe to maximize flavor.

Loving these recipes? Then you’ll have to try my six healthy chicken marinades.

See more of my healthy family-friendly recipes at www.andianne.com

Please note these nutritional values provided above are just an estimate. Actual numbers will vary based on brands and ingredients you choose, and your preferred portion sizes.

Zero Carb Crust Meat Lovers Pizza

 

INGREDIENTS:

• 6 ounces of Colby or fiesta shredded cheese
• For a larger crust: Add 2 ounces of shredded mozzarella
• 2 eggs
• 1 teaspoon of garlic powder
• 1 teaspoon of onion powder
• ½ teaspoon of basil 
• 1 teaspoon of red pepper flakes

Toppings

INGREDIENTS:

• 1 cup shredded mozzarella cheese
• 1/3 cup shredded parmesan cheese
• Pepperoni Slices
• 1 Ib. Hot Italian Sausage, cooked and crumbled
• 3-4 slices of crispy bacon, crumbled
• Marinara sauce base in serving macros

DIRECTIONS:

• Preheat oven to 350.
• Cook the sausage and bacon. 
• Drain the bacon on paper towels. 
• Set aside both bacon and sausages.
• In a large bowl, add dough ingredients and mix well.
• Line a baking sheet with parchment paper.
• Add dough and using the back of a spoon, shape into round crust. 
• Bake crust for 10 to 15 minutes and then flip onto a new piece of parchment paper.
• Add sauce with a brush.
• Add cheese and then toppings.
• Return to oven and bake for another 10 to 15 minutes until done. 
• Can add to broil.
• Sprinkle red pepper flakes on top.
• Slice and allow to cool.

NUTRITION:

Nutrition per Slice:

• 1g Net Carbs 
• 2g Total Carbs 
• 0g fiber 
• 18g Fat 
• 16g Protein
• 240 Calories

Keto Cheeseburger Casserole

 

Original recipe yields 4 servings

Ingredient 

• 1 teaspoon butter, or as needed
• 1 pound ground beef
• ½ cup diced onion
• 2 cloves garlic cloves, pressed
• salt and freshly ground black pepper to taste
• 1 cup shredded sharp Cheddar cheese, divided
• 2 tablespoons ketchup
• 2 tablespoons mayonnaise
• 2 tablespoons diced dill pickles
• ½ tablespoon mustard

Directions

Step 1

Preheat the oven to 400 degrees F (200 degrees C). Grease a baking dish with butter.

Step 2

Cook ground beef and onion in a large, nonstick skillet over medium heat until beef is browned and onions are soft and translucent, 5 to 10 minutes. Add garlic and cook until fragrant, about 1 minute. Season with salt and pepper. Stir in 1/2 cup Cheddar cheese until well combined.

Step 3

Remove from heat. Add ketchup, mayonnaise, pickles, and mustard. Transfer mixture to buttered baking dish and top with remaining 1/2 cup Cheddar cheese.

Step 4

Bake in the preheated oven until cheese is melted, 7 to 10 minutes.

Nutrition Facts

Per Serving: 432 calories; protein 26.4g; carbohydrates 5.2g; fat 33.6g; cholesterol 104.6mg; sodium 451.8mg. Full Nutrition

Low-Carb "Tacos"

 

Original recipe yields 4 servings

Ingredient Checklist

• 1 ½ pounds ground beef
• 1 onion, diced
• ½ (4 ounce) can diced jalapeno peppers
• 1 (1 ounce) package taco seasoning mix
• 2 cups shredded lettuce
• 1 tomato, chopped
• ½ cup shredded reduced-fat Cheddar cheese
• ¼ cup salsa
• ¼ cup low-fat sour cream
• 1 avocado - peeled, pitted, and sliced

Step 1

Cook and stir ground beef, onion, and jalapeno peppers together in a skillet over medium-high heat until meat is browned and crumbly, 7 to 10 minutes. Stir taco seasoning into meat mixture; bring to a simmer and cook until flavors combine, about 5 minutes.

Step 2

Stir meat mixture, shredded lettuce, tomato, Cheddar cheese, salsa, and sour cream together in a large bowl. Divide taco mixture among 4 bowls and top each with avocado slices.

Nutrition Facts

Per Serving: 521 calories; protein 34.9g; carbohydrates 16.3g; fat 34.9g; cholesterol 114.9mg; sodium 1061.9mg. Full Nutrition

Cocktail - Last Word

 

https://punchdrink.com/recipes/last-word/

INGREDIENTS

Serving: 1

• 3/4 ounce gin
• 3/4 ounce green Chartreuse
• 3/4 ounce lime juice
• 3/4 ounce maraschino liqueur, preferably Luxardo
• Garnish: brandied cherry

DIRECTIONS

• Add all ingredients to a cocktail shaker.
• Add ice and shake until chilled.
• Strain into a chilled coupe or cocktail glass.
• Garnish with a brandied cherry.

Greek Yogurt and Kale Pesto Dip

 

This creamy yogurt dip is full of flavour. Making pesto with fresh in-season winter greens like kale is a nutrition powerhouse. Garnishing it with sun-dried tomatoes and pine nuts gives it a beautiful holiday look and an added crunchy texture.

• ¼ cup plus 1 tbsp (60 mL plus 15 mL) pine nuts
• KALE PESTO
• 3 cups (750 mL) baby kale leaves
• 1 large garlic clove, roughly chopped
• ¼ cup (60 mL) grated Parmesan cheese
• ½ cup (125 mL) olive oil
• ½ tsp (2 mL) salt
• ½ tsp (2 mL) fresh ground pepper
• 1¼ cups (310 mL) Greek yogurt
• 2 tbsp (30 mL) julienned sun-dried tomatoes in their oil

1. For the toasted pine nuts, heat a medium skillet over medium-high heat. Add pine nuts and cook for 2 to 3 minutes until golden, stirring occasionally to brown evenly and avoid burning. Remove from heat and set aside to slightly cool.
2. In a food processor, add kale, garlic, Parmesan cheese, ¼ cup (60 mL) toasted pine nuts and pulse until finely chopped. Scrape down the sides and run the food processor, slowly adding the olive oil in a steady small stream. Season with salt and pepper.
3. Place yogurt in a serving bowl and mix in kale pesto, reserving 2 tbsp (30 mL). Garnish top of dip with reserved pesto, sun-dried tomatoes and remaining 1 tbsp (15 mL) toasted pine nuts. Serve with crispy Smoked Sea Salt Lotus Chips (recipe below).

Serves 4 to 6

Smoked Sea Salt Lotus Chips

Lotus root is a popular root vegetable in Asian cuisine and is available year round. It is nutritious with large amounts of vitamins and minerals that include vitamin B, vitamin C, iron, potassium, copper, thiamine and zinc. It is also a good source of protein and dietary fibre. Lotus root makes perfect dipping chips for thick dips as they bake up very crispy. The addition of smoked sea salt gives these chips an aromatic subtle flavour that make them delicious for dipping or on their own.

• 2 large lotus roots, about 2 lbs 2 oz (960 g), peeled
• 3 tbsp (45 mL) extra virgin olive oil
• 1 tsp (5 mL) smoked sea salt

1 Preheat oven to 350 F (180 C). Line a large baking sheet with parchment paper.

2 Slice lotus roots into rounds ⅛ inch (3 mm) thick. Place them in a large bowl and toss with olive oil to coat well.

3 Spread evenly in a single layer on baking sheet, ensuring they do not overlap. You can divide them on 2 baking sheets if necessary. Bake in oven for 20 to 25 minutes until golden and crispy. Ensure you check them, as they brown and crisp rapidly. Remove crispy ones and place them on a dish lined with paper towel to absorb oil. Repeat with remaining chips until they are all done.

4 Toss lotus chips with smoked sea salt and serve warm or at room temperature with dip.

Serves 4 to 6

Japanese cucumber salad

 

Ingredients

• 2 Japanese cucumbers
• 1/4 cup rice wine vinegar
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• 2 teaspoons sesame seeds
• 1 tablespoon sugar or honey
• Salt and pepper, to taste

Instructions

1. Slice cucumbers as thinly as possible, and then cut them in half to create half-moons.
2. In a mixing bowl, add cucumber slices, salt, and pepper, and mix until the seasoning is evenly coated.
3. Add in sugar or honey, rice wine vinegar, sesame oil, and soy sauce, and mix until all cucumbers are evenly coated.
4. Let the cucumbers marinate for roughly 20 minutes.
5. Sprinkle sesame seeds on top of the salad and serve chilled.

2-minute spinach pesto recipe

 

Ingredients

• 2 cups packed spinach
• 1 cup raw pecans /Walnut (or other nut/seed of your choice)
• 2 sprigs rosemary leaves
• 3 cloves garlic, peeled
• 1 Tbsp honey
• Juice of 1 lemon
• 1/4 tsp fine grain sea salt
• Generous pinch of freshly ground black pepper
• 1/4 to 1/2 cup extra-virgin olive oil

Directions

1. In a large skillet over medium heat, gently toast the pecans until fragrant and golden, about two to three minutes. 
2. Add the pecans to a food processor with the spinach, rosemary, garlic, honey, lemon, salt, and black pepper. ⁣
3. 2. Process until smooth, then drizzle in the olive oil, starting with one-fourth cup, and process until smooth and desired thickness. 
4. Serve as a dip with your favorite crudites. 
5. Store in the fridge for four to five days. Enjoy!

Air Fryler Pesto Salmon

Ingredients

• 12 oz salmon filet (about 340g)
• 1/4 cup pesto sauce
• 1 Tablespoon butter melted
• 1-2 Tablespoon chopped green onion

Instructions

1. Line the fryer basket with a lightly greased aluminum foil and place the salmon fillet on top.
2. Mix butter and pesto then spread on top of salmon Ait fry at 380F (185C) for 12 minutes until temperature reaches 145F (63C).
3. Sprinkle some chopped green onion to serve.

Nutrition

Serving: 1serving | Calories: 206kcal | Carbohydrates: 1g | Protein: 18g | Fat: 14g | Saturated Fat: 4g | Cholesterol: 56mg | Sodium: 183mg | Potassium: 417mg | Fiber: 1g | Sugar: 1g | Vitamin A: 449IU | Vitamin C: 1mg | Calcium: 35mg | Iron: 1mg

Butternut Squash & Black Bean Enchiladas

 

Ingredients

• 3 tablespoons extra-virgin olive oil, divided
• 3 cups diced peeled butternut squash
• 2 medium poblano peppers, seeded and chopped
• 1 medium onion, chopped
• 1 (14 ounce) can no-salt-added black beans, rinsed
• 4 tablespoons chopped fresh cilantro, divided, plus more for serving
• 1 tablespoon ancho chile powder
• 8 corn tortillas, warmed
• 1 (10-ounce) can enchilada sauce (see Tip)
• ½ cup shredded Monterey Jack cheese
• 2 cups shredded cabbage
• 1 tablespoon lime juice

Directions

Step 1

Preheat oven to 425°F. Lightly coat a 7-by-11-inch baking dish with cooking spray.

Step 2

Heat 2 tablespoons oil in a large skillet over medium heat. Add squash and cook, covered, stirring occasionally, until tender and lightly browned, 8 to 10 minutes. Add peppers and onion and cook, uncovered, stirring occasionally, until tender, about 5 minutes. Remove from heat and stir in beans, 2 tablespoons cilantro and chile powder. Let cool for 5 minutes.

Step 3

Place about 1/2 cup of the squash mixture in each tortilla and roll. Place, seam-side down, in the prepared baking dish. Top with enchilada sauce. Sprinkle with cheese and cover with foil. Bake until bubbly, about 15 minutes. Remove foil and bake for another 5 minutes.

Step 4

Meanwhile, toss cabbage with lime juice, the remaining 1 tablespoon oil and 2 tablespoons cilantro. Serve the enchiladas topped with the slaw and more cilantro, if desired.

Tip:

Store-bought enchilada sauce is a fast and easy way to add a ton of flavor to a dish, but it can be high in sodium, so look for one that has less than 300 milligrams per serving.

Nutrition Facts

Serving Size: 2 enchiladas & 1/2 cup slaw

Per Serving: Cal 428, Fat 17g (sat 4g), Chol 13mg, Carbs 58g, Total sugars 6g, Protein 13g, Fiber 11g, Sodium 491mg, Potassium 779mg.

Pasta With Tuscan Pork Sausage Ragu

Serves: 6 people

Prep Time 10 minutes

Cook Time 35 minutes

Total Time 45 minutes

INGREDIENTS:

• 2 tablespoons olive oil
• 1 pound sweet or spicy Italian pork sausage
• 1 red onion diced
• 1 carrot peeled and diced
• Kosher salt
• 1/2 cup dry red wine such as Chianti
• 1 1/2 cups tomato puree such as Mutti
• 1 large sprig of rosemary
• One 2-inch rind of Parmesan cheese
• 1 pound short pasta such as rigatoni
• 1/2 cup freshly grated Parmesan cheese plus more for garnish
• 3 tablespoons chopped fresh basil

INSTRUCTIONS:

1. Heat a large skillet over medium-high heat. Add the oil and sausage and cook, stirring often and breaking apart the sausage with the back of a wooden spoon, until beginning to brown, about 7 minutes.
2. Meanwhile, bring a large pot of water to a boil over high heat for the pasta.
3. To the skillet with the sausage, add the onion, carrot and 1/2 teaspoon salt. Cook, stirring often, until fragrant and the vegetables are almost cooked through, about 4 minutes. Deglaze with the red wine, scraping up the brown bits from the bottom of the skillet. Reduce the heat to medium and simmer until reduced by half, about 3 minutes. Stir in the tomato puree, cheese rind and rosemary sprig. Reduce the heat and simmer gently for 15 minutes.
4. Once the pasta water is boiling, season generously with kosher salt. Add the pasta to the water and cook until just al dente, about 8-10 minutes. Reserve 1 cup of pasta water.
5. Remove and discard the Parmesan rind and rosemary sprig from the sauce. Add the pasta to the sauce and sprinkle the bare pasta with the Parmesan cheese and basil. Add 1/2 cup pasta water and toss well to coat, adding more pasta water as needed to maintain a light sauce. Serve with more Parmesan cheese on top if desired.

NUTRITION:

Calories: 411 | Carbohydrates: 66g | Protein: 14g | Fat: 8g | Saturated Fat: 2g | Cholesterol: 7mg | Sodium: 158mg | Potassium: 526mg | Fiber: 4g | Sugar: 7g | Vitamin A: 2105IU | Vitamin C: 9mg | Calcium: 128mg | Iron: 2mg

Peruvian Chicken Recipe With Aji Verde -AIr Fry this

Prep Time: 10 minutes plus 1 hour to marinate

Cook Time: 15 minutes

Total Time: 1 hour and 25 minutes

Servings: 4 to 6

Ingredients

2 pounds skinless, boneless chicken thighs

Marinade

• 5 cloves garlic, minced
• 2 tablespoons olive oil
• 3 tablespoons lime juice
• 1 tablespoon honey
• 1 tablespoon ground cumin
• 2 teaspoons smoked paprika
• 1 teaspoon ground coriander
• 1 teaspoon dried oregano

Aji Verde Sauce

• 1/2 cup sour cream 
• 1 jalapeno (remove seeds and stems for a less spicy sauce)
• 2 cloves garlic
• 1 bunch fresh cilantro, thick stems removed
• 1 tablespoon lime juice

Here's how to make it: 

1. To make the marinade, add all the ingredients to a plastic food zipper bag. Season with salt and pepper, to taste. Add the chicken and allow it to marinate in the refrigerator for at least 1 hour. 
2. To make the sauce, put all the ingredients into a blender. Pulse until smooth. Season with salt and pepper, to taste. 
3. Heat an outdoor grill or indoor grill to medium-high. Remove the chicken from the marinade and grill until browned on both sides and cooked through, about 10 to 15 minutes. Serve with the aji verde sauce.

Air Fryer Tomato and Pesto Chicken Thighs

 

• Prep Time-5 mins
• Cook Time-20 mins

Ingredients

• 2 skinless and boneless chicken thighs
• 1-2 Roma tomatoes cut into 1/4 inch slices
• 1/4 cup pesto sauce
• 1/3 cup shredded Mozzarella cheese
• black pepper to taste
• 1/2 teaspoon parsley flakes

Instructions

1. Cover the chicken thighs with a large piece saran wrap. Use a heavy object or a rolling pin to lightly pound the chicken so the thighs are somewhat flattened and even in thickness throughout.
2. Line the fryer basket with a sheet of lightly greased aluminum foil. Place the thighs in the basket and sprinkle with some black pepper.
3. Scoop and spread about 2 tablespoons of pesto sauce onto the chicken thighs and top them with a layer of tomato slices. Air fry at 360F (180C) for 14 minutes.
4. Sprinkle Mozzarella cheese over the tomato slices and air fry at 380F (190C) for about 4-5 minutes until meat temperature exceeds 165F (74C).
5. Garnish with some parsley to serve.

Nutrition

Serving: 1serving | Calories: 429kcal | Carbohydrates: 4g | Protein: 24g | Fat: 34g | Saturated Fat: 10g | Cholesterol: 128mg | Sodium: 496mg | Potassium: 305mg | Fiber: 1g | Sugar: 2g | Vitamin A: 1098IU | Vitamin C: 4mg | Calcium: 153mg | Iron: 1mg

EASY JUICY AIR FRYER CHICKEN BREAST

 

INGREDIENTS

• 2 boneless skinless chicken breasts – about 5–6 ounces each
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon chili powder
• 1 teaspoon Italian seasoning
• 1/2 teaspoon kosher salt
• 1/4 teaspoon ground black pepper
• 1 teaspoon dried parsley – for topping

INSTRUCTIONS

1. Prep the chicken. Pat the chicken dry with a clean paper towel. Place the chicken into a medium size bowl, drizzle it with olive oil and gently toss it in the olive oil to get it all nice and coated.
2. Season. Mix up the spices with some salt and pepper in a small mixing bowl. Pour the spice mixture over the chicken breast and rub it all over on both sides of each piece of chicken.
3. Cook. Preheat the air fryer to 360 degrees F, this takes about 5 minutes for most air fryers. Spray the air Fryer basket with olive oil spray, place the chicken into the air fryer, spaced enough apart so that the pieces of chicken are not touching. Close the air fryer basket and cook at 360 degrees F for 9 minutes. Flip each piece of chicken over and cook for 9 more minutes until the internal temerpature of the chicken reaches 165 degrees F.
4. Let rest and slice. Set the chicken onto a clean plate or cutting board and let it rest for at least 5 minutes to allow the juices of the chicken to evenly distribute back into the chicken, which makes it nice and juicy. Then use a sharp knife to slice the chicken into pieces.
5. Serve. Enjoy this chicken warm with your favorite healthy side dishes or on top of a hearty salad.

Air Fryer Chicken Breast

 

Prep Time

10 mins

Cook Time

15 mins

 

Servings: 4 people

Ingredients

• 2 boneless, skinless chicken breasts, cut in half lengtwise to create 4 chicken breasts
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp paprika
• ½ tsp chili powder
• 1 tsp Italian seasoning
• ½ tsp salt
• ¼ tsp pepper

Instructions

1. Rub the olive oil on all sides of the chicken breasts, set aside.

2. Mix together your seasoning blend and rub the chicken breasts on all sides until they are coated.

3. Place chicken breasts in a single layer in the air fryer. Air fry at 380°F for 10 minutes, then flip and air fry for an additional 5-6 minutes or until the internal temperature reaches 165°F,

4. Remove the chicken breasts and allow the chicken breasts to rest for 5 minutes, then slice and serve.

Nutrition Facts

Air Fryer Chicken Breast

Amount Per Serving (0.5 lb)

Calories 124Calories from Fat 48

% Daily Value*

Fat 5.3g8%

Saturated Fat 1.1g7%

Polyunsaturated Fat 0.9g

Monounsaturated Fat 3.2g

Cholesterol 59mg20%

Sodium 328.9mg14%

Carbohydrates 1.8g1%

Fiber 0.7g3%

Sugar 0.2g0%

Protein 17.7g35%

* Percent Daily Values are based on a 2000 calorie diet.

Month of Mediterranean Diet Dinners

https://www.eatingwell.com/gallery/7939841/a-month-of-mediterranean-diet-dinner-recipes-january/

Chicken Puttanesca

 

Ingredients

• 2 tablespoons extra-virgin olive oil, divided
• 4 chicken cutlets (about 1 pound)
• ¼ teaspoon salt, divided
• ¼ teaspoon ground pepper, divided
• 2 cloves garlic, minced
• 1 anchovy, minced
• ¼ cup dry white wine
• 1 (14-ounce) can no-salt-added diced tomatoes
• ¼ cup pitted Kalamata olives, coarsely chopped
• 1 tablespoon capers, rinsed and coarsely chopped
• Chopped fresh parsley for garnish

Directions

Step 1

Heat 1 tablespoon oil in a large skillet over medium-high heat. Pat chicken dry and sprinkle with 1/8 teaspoon each salt and pepper. Add to the pan and cook, flipping once, until browned and an instant-read thermometer inserted in the thickest part registers 165°F, about 6 minutes total. Transfer to a plate.

Step 2

Reduce heat to medium. Add the remaining 1 tablespoon oil, garlic and anchovy; cook, stirring, until fragrant, about 30 seconds. Stir in wine, tomatoes and their juices and the remaining 1/8 teaspoon each salt and pepper. Cook, scraping up any browned bits, until reduced by half, about 10 minutes.

Step 3

Stir in olives, capers and any accumulated juices from the chicken. Nestle the chicken into the sauce and garnish with parsley, if desired.

Nutrition Facts

Serving Size: 3 oz. chicken & 1/3 cup sauce

Per Serving: Cal 284, Fat 13g (sat 2g), Chol 84mg, Carbs 10g, Total sugars 6g, Protein 28g, Fiber 1g, Sodium 466mg, Potassium 502mg.

Quinoa Salad Recipe With Chickpeas in a Roasted Green Onion Vinaigrette

 

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes

Servings: 4

Ingredients

• 1/2 cup uncooked quinoa, cooked according to package directions
• 1 can (15 ounces) chickpeas, rinsed and drained

Dressing

• 2 bunches green onions, ends trimmed
• 1/3 cup olive oil plus 2 tablespoons (divided)
• 3 tablespoons lemon juice
• 2 1/2 teaspoons Dijon mustard
• 1 clove garlic

Here's how to make it:

1. To make the dressing, put the green onions onto a baking sheet and drizzle with the 2 tablespoons olive oil. Season with salt and pepper. Bake in a preheated 450-degree F oven until they begin to char, about 8 to 10 minutes. Transfer the onions into a blender. Add the lemon juice, Dijon mustard, garlic, salt and pepper, to taste. Pulse to combine. With the motor running, slowly start drizzling in the 1/3 cup olive oil. Taste and adjust seasonings. 
2. Put the quinoa and chickpeas into a bowl. Pour in the dressing and toss to coat. 

Black Bean Omelet Recipe

 

• 1 can (14–16oz) black beans, drained
• Juice of 1 lime
• 1⁄4 tsp cumin
• Hot sauce
• 8 eggs
• Salt and black pepper to taste
• 1⁄2 cup feta cheese, plus more for serving
• Pico de Gallo or bottled salsa
• Sliced avocado (optional)

HOW TO MAKE IT

1. Pulse the black beans, lime juice, cumin, and a few shakes of hot sauce in a food processor until it has the consistency of refried beans, adding a bit of water to help if necessary.
2. Coat a small nonstick pan with nonstick cooking spray or a bit of butter or olive oil and heat over medium heat.
3. Crack two eggs into a bowl and beat with a bit of salt and pepper.
4. Add the eggs to the pan, then use a spatula to stir and then lift the cooked egg on the bottom to allow raw egg to slide under.
5. When the eggs have all but set, spoon a quarter of the black bean mixture and 2 tablespoons feta down the middle of the omelet.
6. Use the spatula to fold over a third of the egg to cover the mixture in the center, then carefully slide the omelet onto a plate, using the spatula flip it over at the last second to form one fully rolled omelet.
7. Repeat with the remaining ingredients to make four omelets. Garnish with pico de gallo, avocado slices if you like, and bit more crumbled feta.

How to Perfect Omelets

Cooking an omelet is like scrambling a batch of eggs, only you let it set in a single unified layer before adding your filling. Follow the steps below for the perfect egg-based breakfast.

Step 1: Let raw egg slide underneath the cooked egg

Step 2: When egg is set, fold the ends over the filling

Step 3: Slide the omelet out onto a warm plate

Best way to cook Shrimp

 Different Shrimp Methods

https://www.salon.com/2022/01/01/the-absolute-best-way-to-cook-shrimp-according-to-so-many-tests_partner/

One-Pot Lentils & Rice with Spinach

 

Ingredients

• 3 tablespoons extra-virgin olive oil
• 1 large onion, chopped
• 4 large cloves garlic, minced
• 1 tablespoon ground cumin
• 1 teaspoon salt
• 2 bay leaves
• ¼ teaspoon ground pepper
• ¼ teaspoon crushed red pepper
• ¾ cup long-grain brown rice
• 3 ¾ cups water
• ¾ cup brown or green lentils
• 1 (10 ounce) package frozen chopped spinach, thawed and squeezed dry
• 1 tablespoon sherry vinegar
• Sliced scallions for garnish
• Chopped cilantro for garnish

Directions

Step 1

Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until starting to brown, 3 to 4 minutes. Add garlic, cumin, salt, bay leaves, pepper and crushed red pepper; cook, stirring, until fragrant, about 1 minute. Add rice and stir to coat. Add water and bring to a boil. Reduce heat, cover and cook for 15 minutes. Add lentils, cover and cook until the rice and lentils are tender and most of the water is absorbed, 15 to 20 minutes more.

Step 2

Remove from heat and gently stir in spinach. Place a clean dish towel over the saucepan and replace the lid. Let stand for 10 minutes (the towel will absorb the steam). Stir in vinegar and remove bay leaves before serving. Garnish with scallions and cilantro, if desired.

Nutrition Facts

Serving Size: 1 1/2 cups

Per Serving: 403 calories; protein 16.1g; carbohydrates 59.1g; dietary fiber 13.1g; sugars 4.3g; fat 12.5g; saturated fat 1.8g; vitamin a iu 8394.2IU; vitamin c 9.4mg; folate 309.3mcg; calcium 147.2mg; iron 6.8mg; magnesium 147.6mg; potassium 832.7mg; sodium 647.1mg.

PASTA CACIO E UOVA (PASTA WITH CHEESE AND EGGS)

 

SERVES 4

TOTAL TIME: 35 MINUTES

• 3 tablespoons lard or extra-virgin olive oil
• 2 garlic cloves, lightly crushed and peeled
• 2 large eggs
• 1 ounce Parmesan cheese, grated (½ cup)
• 1 ounce Pecorino Romano cheese, grated (½ cup)
• 2 tablespoons minced fresh parsley
• ¼  teaspoon table salt, plus salt for cooking pasta
• ¼  teaspoon pepper
• 8 ounces (1½ cups) tubetti

Tubetti is traditionally used for this dish, but you can substitute 8 ounces (2 cups) of elbow macaroni. Lard contributes an incomparably rich, savory flavor to the sauce. Look for it in the meat section, in the oil or baking supply aisle near the shortening, or in the refrigerated section near the butter. Our favorites are U.S. Dreams Lard and John Morrell Snow Cap Lard. Because this dish is very rich, we recommend serving it in small portions with a light salad. 

1. Melt lard in 8-inch skillet over medium-low heat. Add garlic and cook, swirling skillet and flipping garlic occasionally, until garlic is pale golden brown, 7 to 10 minutes. (Tiny bubbles will surround garlic, but garlic should not actively fry. Reduce heat if necessary.) Turn off heat, but leave skillet on burner. Discard garlic.

2. While garlic cooks, bring 2 quarts water to boil in large saucepan. Beat eggs in medium bowl until very few streaks of white remain. Stir in Parmesan, Pecorino, parsley, salt, and pepper and set aside.

3. Stir pasta and 1½ teaspoons salt into boiling water and cook, stirring often, until pasta is tender (slightly past al dente). Reserve ¼ cup cooking water, then drain pasta and return it to saucepan. Immediately add lard, egg mixture, and 1 tablespoon reserved cooking water to pasta and stir until cheese is fully melted. Adjust consistency with remaining reserved cooking water, 1 tablespoon at a time, as needed. Serve immediately.​

The Curdle Hurdle

• Cacio e uova’s sauce seems straightforward—mix beaten eggs and cheese with lard, hot pasta, and some of its cooking water—yet the mixture can turn out grainy and curdled if it overheats. To keep our sauce from scrambling, we mix the sauce and pasta together off the heat, melting the cheese and bringing the eggs up to temperature using only the residual heat in the pasta and the saucepan. The result? Tubetti cradled in a velvety, ultrasmooth sauce.

In cacio e uova, a touch of heat transforms simple ingredients into the silkiest sauce.

There’s lots to love when it comes to pasta cacio e uova (“CAH-chee-oh eh WOE-va”). The cheese and egg pasta, called cas ’e ov in its native Naples, doesn’t dirty many dishes, calls for just a handful of ingredients, and makes its way to the table in a flash. The method is simple: Cooked and drained pasta is returned to the pot and tossed with a garlic-infused fat, such as lard, olive oil, or butter. The magic happens when a mixture of Pecorino Romano, Parmesan, and beaten eggs is poured into the pot—as the egg, cheese, and still-hot pasta are stirred together, the cheese melts, the egg cooks, and a smooth and glossy sauce forms to complete the dish.

With such a straightforward cooking method, the keys to success lay in ingredient selection and proportions. Choosing a pasta was simple—I’d stick with the traditional choice of tubetti, a tubular shape that’s about twice as long as ditalini—but I had a few options when it came to choosing a fat. Lard seemed to be the most traditional choice, but in the past I had found that most lards tasted plain, so I ruled it out, doubting it would bring much flavor to the dish. A test using butter demonstrated that it got lost amid the cheese and egg, so I settled on toasting a couple garlic cloves in olive oil, which lent the dish a subtle complexity. 

With that, I thought I was ready to move on to the rest of my ingredient selection—but then a chat about the dish with Italian food historian Francine Segan stopped me in my tracks. “Lard!” Segan enthused. “Somehow in English the word just doesn’t sound as delicious as it does in Italian. ‘Strutto’—so musical, it melts in your mouth.” With a description like that, how could I not try swapping in lard at least once? And from the first bite of that batch, my mind was made up. The cacio e uova made with lard not only tasted fuller and richer, the cheese flavor heightened, but also felt lighter and cleaner on the palate.

Next, it was on to the sauce. I liked the flavor and textural balance offered by using 1 ounce each of tangy Pecorino Romano and nutty Parmesan, but I dithered on the eggs—some recipes call for whole eggs, while others add richness through additional yolks. I saw no need to involve extra yolks, because I liked the consistency that resulted from using whole eggs, but how many to use? A side-by-side test made the answer clear: Made with only one egg, the sauce overheated in the final mixing step and became grainy and curdled. With two eggs, on the other hand, the residual heat contained in the pasta and the pot could only melt the cheese and cook the eggs, leaving the sauce silky-smooth. 

With the sauce worked out, there was just one small tweak left to make. I had been cooking the tubetti until it was al dente but found that the finished pasta was slightly too chewy. I realized that this is because most al dente pasta is tossed with very hot sauce and the pasta cooking water, which helps the pasta cook just a little more so that it’s the perfect firmness when it reaches the table. The tubetti in this dish, however, doesn’t see much pasta cooking water or heat, so to make sure that it would be tender at the table, I had to cook it just past al dente.  As I tucked into a bowl, I couldn’t believe this decadent dish had come together so speedily: That’s the power of delicate heat, emulsifying eggs, and a little bit of strutto

KALE, RED PEPPER, AND GOAT CHEESE FRITTATA - Air Fryler

SERVES 2

TOTAL TIME: 30 MINUTES​

A 6-inch round nonstick or silicone cake pan opened up a world of air-fryer recipes, including this moist, golden frittata. A moderate temperature of 350 degrees provided just the right heat level, and the constantly circulating air of the appliance, along with the compact size of the cake pan, meant that the eggs cooked evenly from the outside to the center. Using thawed frozen kale and jarred red peppers contributed to a near-effortless meal. –⁠Nicole Konstantinakos

• 4 large eggs
• 1 tablespoon milk
• ⅛ teaspoon table salt
• 4 ounces frozen chopped kale or spinach, thawed and squeezed dry
• ½ cup jarred roasted red peppers, rinsed, patted dry, and chopped
• 1 ounce goat cheese, crumbled (¼ cup)
• 2 scallions, sliced thin

A 6-inch round cake pan should fit in most air fryers, but check before starting this recipe. 

1. Generously spray 6-inch round nonstick or silicone cake pan with canola oil spray. Whisk eggs, milk, and salt in medium bowl until well combined. Stir in kale, red peppers, goat cheese, and scallions.

2. Transfer egg mixture to prepared pan and place pan in air-fryer basket. Place basket into air fryer; set temperature to 350 degrees; and cook until frittata is deep golden brown and registers 180 to 190 degrees, 15 to 25 minutes.

3. Transfer pan to wire rack and let rest for 5 minutes. Using rubber spatula, loosen frittata from pan and transfer to cutting board. Cut into wedges and serve.​

PISTACHIO-⁠CRUSTED SALMON - Air Fryer

 

SERVES 2 

TOTAL TIME: 30 MINUTES​

• 2 tablespoons finely chopped toasted pistachios or almonds
• 2 tablespoons panko bread crumbs
• 2 tablespoons minced fresh parsley
• ½ teaspoon fennel seeds, chopped
• 2 (4- to 6-ounce) skin-on salmon fillets, 1 to 1½ inches thick
• ¼ teaspoon table salt
• 4 teaspoons plain Greek yogurt
• Olive oil spray

If your fryer basket has room for additional fillets, you can double this recipe.

1. Make sling for air-fryer basket by folding 1 long sheet of aluminum foil so it is 4 inches wide. Lay sheet of foil widthwise across basket, pressing foil into and up sides of basket. Fold excess foil as needed so edges of foil are flush with top of basket.

2. Combine pistachios, panko, parsley, and fennel seeds in shallow dish. Pat salmon dry with paper towels and sprinkle with salt. Spread yogurt evenly on flesh side of salmon, then dredge coated side in pistachio mixture, pressing gently to adhere.

3. Arrange fillets skin side down on prepared sling, spaced evenly apart, and lightly spray tops with oil spray. Place basket into air fryer and set temperature to 400 degrees. Cook until coating is lightly browned and center of salmon is still translucent when checked with tip of paring knife and registers 125 degrees (for medium‑rare), 8 to 10 minutes.

4. Using sling, carefully remove salmon from air fryer. Slide fish spatula along underside of fillets and transfer to plate, leaving skin behind. Serve.​

Lemon Risotto With Shrimp

Link to article

• Serves: 4 people
• Prep Time 10 minutes
• Cook Time35minutes
• Total Time 45 minutes

INGREDIENTS:

• 5 tablespoons extra-virgin olive oil
• 2 teaspoons kosher salt
• 1/2 teaspoon freshly ground black pepper
• 1 pound extra-large shrimp peeled and deveined
• 1 small fennel bulb chopped (about 1 cup)
• 1 small onion chopped (about 1 cup)
• 1 large clove garlic smashed, peeled, chopped
• 1 cup Arborio rice about 6 1/2 ounces
• 1/4 cup dry white wine
• 3 cups low-sodium chicken broth plus extra as needed
• 1/4 cup fresh lemon juice from 1 large lemon
• Zest of 1 large lemon
• 3 cups arugula

INSTRUCTIONS:

1. Heat 2 tablespoons of the oil in a heavy large saucepan over medium heat. Add the shrimp and sprinkle with 1/2 teaspoon of the salt and 1/4 teaspoon of the pepper. Cook until the shrimp are just opaque in the center, about 3 minutes. Remove the pan from the heat. Transfer the shrimp and juices to a bowl to cool.
2. Add the remaining 3 tablespoons oil to the pan. Add the fennel and onions. Cook until tender, about 4 minutes. Add the garlic and cook until aromatic, 30 seconds. Add the rice. Stir until well coated and translucent in spots, about 2 minutes. Add the wine. Cook until the wine is absorbed, stirring often, about 2 minutes. Add the broth, lemon juice, zest, and the remaining 1 1/2 teaspoons salt and 1/4 teaspoon pepper. Increase the heat and bring to a boil, stirring often. Reduce the heat to medium-low. Simmer until the rice is just tender but still has some bite and the risotto is creamy, stirring often, 13 to 14 minutes.
3. Mix in the arugula. Stir until the arugula wilts, about 30 seconds. Add the shrimp. Mix in additional broth if needed, 1/4 cup at a time, until the risotto is creamy.
4. Spoon the risotto into 4 shallow soup bowls.

Classic Steak au Poivre

• Active:25 mins
• Total:45 mins
• Serves:4 servings

Ingredients

• 4 (6- to 8-ounce; 170 to 225g) boneless medallion steaks, such as filet mignon
• Kosher salt
• 1 ounce (30g) whole black peppercorns, plus more as needed, divided
• 3 tablespoons (45ml) vegetable oil
• 1 tablespoon (15g) unsalted butter
• 2 thyme sprigs
• 1 medium garlic clove
• 1/2 large shallot (about 1 1/2 ounces; 40g), minced
• 2 tablespoons (30ml) brandy or cognac
• 3/4 cup (175ml) homemade chicken stock or store-bought low-sodium chicken broth
• 3/4 cup (175ml) heavy cream or 6 tablespoons (90ml) crème fraîche (see note
• 1 teaspoon (5ml) Dijon mustard

Directions

1. Season steaks all over with kosher salt. Set on a wire rack set over a rimmed baking sheet and allow to air-dry, uncovered, in the refrigerator for 30 minutes.
2. Meanwhile, crack peppercorns into rough halves and quarters. You can use a pepper mill set to its coarsest setting (though not all pepper mills will crack coarsely enough); a mortar and pestle (though some peppercorns will jump out as you try to crush them); or, perhaps best, a large mallet, meat pounder, or skillet to crush them (wrap the peppercorns in a clean kitchen towel first to contain them).
3. Preheat oven to 375°F (190°C). Spread cracked peppercorns on a plate or in another shallow dish and firmly press one side of each steak into the pepper to encrust it in an even layer. Set each steak aside, peppercorn side up. Reserve any remaining cracked peppercorns. (Exactly how much pepper adheres will depend on the dimensions of the steaks. You should have some pepper remaining, but if not, you can crack more to completely coat one side of each steak.)
4. In a large stainless steel or cast iron skillet, heat oil over medium-high heat until shimmering. Add steaks, peppercorn side down, and cook until peppercorns are well toasted, about 3 minutes. Carefully turn steaks, trying not to break the peppercorn crust. Add butter, thyme, and garlic and cook, basting steaks with a spoon, until steaks are well seared on the second side. Remove from heat.
5. Transfer steaks to a rimmed baking sheet. Using an instant-read thermometer, check the internal temperature of the steaks; if they've reached 125°F (52°C), they're ready to be served medium-rare. If they haven't reached their final doneness temperature (which will depend heavily on the dimensions of the steaks), transfer to oven and continue cooking until the correct internal temperature is reached. Either way, allow steaks to rest for 5 minutes once the final doneness temperature is reached.
6. Pour off all but 1 tablespoon of fat from skillet and discard garlic and thyme. Add shallot and any reserved cracked peppercorns, return to medium heat, and cook, stirring, until shallot is tender, about 2 minutes.
7. Add brandy or cognac. (To prevent an unexpected flare-up if working over gas, you can turn off the burner, add the alcohol, then reignite the burner.) Cook until raw alcohol smell has burned off and brandy has almost completely evaporated.
8. Add chicken stock and bring to a simmer, stirring and scraping up any browned bits. Whisk in cream or crème fraîche, then simmer, stirring often, until sauce has reduced enough to glaze a spoon. Whisk in mustard. Season with salt.
9. Arrange steaks on plates and pour sauce on top. Serve with French fries, mashed potatoes, or other sides of your liking.

Special equipment

• Rimmed baking sheet, wire rack, pepper mill or mortar and pestle (optional), instant-read thermometer

Notes

• Pre-salting the steaks seasons them well while allowing the surface of the meat to dry out so that the peppercorns can stick better.
• Encrusting the steaks on only one side allows you to sear the meat better and build up better flavor for the pan sauce. (The other half of the peppercorns goes into the sauce, so you don't lose that great spice flavor.)
• Heavy cream makes a more delicate, sweeter sauce that better showcases the peppercorn flavor, while crème fraîche adds a layer of tangy complexity to the sauce. Both work well!