Herb Salmon with Cherry Relish

Ingredients

2 salmon fillets (5–6 oz each)
Large zip-top bag
1 tablespoon fresh basil, finely chopped
2 teaspoons fresh thyme, finely chopped, divided
2 teaspoons chipotle roasted garlic seasoning, divided
3 teaspoons extra-virgin olive oil, divided
1 cup fresh cherries, pitted
1 teaspoon minced garlic
1 teaspoon red wine vinegar
2 teaspoons sugar

Steps

1. Place salmon in bag. Chop herbs finely; combine basil, 1 teaspoon thyme, 1 teaspoon seasoning, and 2 teaspoons oil. Place herb mixture in bag with salmon. Seal bag and knead lightly to coat fillets.
2. Preheat grill. Pit cherries and chop roughly. Preheat small saucepan on medium 1–2 minutes. Place garlic and remaining 1 teaspoon oil in pan; cook 1–2 minutes or until fragrant. Stir in cherries, vinegar, sugar, remaining 1 teaspoon seasoning, and 1 teaspoon thyme; cook relish 3–4 minutes or until thickened.
3. Place salmon on grill; cook 3–4 minutes on each side and until 145°F. Serve salmon topped with relish.

Cheddar-Stuffed Mini Meatloaves with Chipotle Glaze

Ingredients 4 servings

for serving adjustment

Serving size has been adjusted!

Original recipe yields 4 servings

 

 

• 1 pound lean (90% or leaner) ground beef
• ½ cup chopped onion
• ⅓ cup fine, dry, whole-wheat breadcrumbs
• 1 large egg
  

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• 6 tablespoons ketchup, preferably no-salt-added
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• ¼ teaspoon salt
• ¼ teaspoon freshly ground pepper
• ½ cup shredded extra-sharp Cheddar cheese
• ⅛ teaspoon ground chipotle pepper

 

Preparation

• Active
  20 m
• Ready In
  45 m

1. Preheat oven to 400°F. Coat four 8- to 12-ounce small baking dishes, such as mini loaf pans, with cooking spray and place on a rimmed baking sheet. (Alternatively, make freeform meatloaves and bake directly on the baking sheet.)
2. Combine beef, onion, breadcrumbs, egg, 2 tablespoons ketchup, chili powder, cumin, salt and pepper in a bowl; mix well. Divide the mixture into 4 even portions and place in the prepared baking dishes. Make a 1½-inch-deep indentation with your finger down the length of each meatloaf. Stuff each with 2 tablespoons cheese and pinch the edges closed to seal.
3. Combine the remaining 4 tablespoons ketchup and chipotle in a bowl; spread over each loaf.
4. Transfer the baking sheet to the oven. Bake until an instant-read thermometer inserted in the center of a loaf registers 165°F, 20 to 30 minutes.

• Equipment: 4 mini loaf pans or a baking sheet
• Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

 

African Sweet Potato & Chicken Stew

In this African peanut and chicken stew recipe, nutrient-rich sweet potatoes and no-salt-added tomatoes keep this creamy stew healthy. To complete the bowl, the flavorful chicken stew is served over whole-wheat couscous seasoned with lime juice and chopped fresh cilantro.

Makes: 4 servings
Serving Size: 1 3/4 cups stew & 1 cup couscous
Active Time: 45 minutes
Total Time: 45 minutes

Ingredients

• 1 pound boneless, skinless chicken thighs, trimmed
• 2 teaspoons ground coriander, divided
• 3/4 teaspoon salt, divided
• 2 tablespoons extra-virgin olive oil, divided
• 1 large onion, halved and sliced
• 1 tablespoon grated fresh ginger
• 1 large sweet potato (about 1 pound), peeled and cubed (1/2-inch)
• 1 28-ounce can no-salt-added whole tomatoes (see Tip), chopped (juice reserved)
• 1/4 cup smooth natural peanut butter
• 2 tablespoons lime juice, divided
• 1/4 teaspoon cayenne pepper or 1/2 teaspoon crushed red pepper
• 1 1/2 cups water
• 1 cup whole-wheat couscous
• 1 cup chopped cilantro

Preparation

1. Cut chicken into bite-size pieces and sprinkle with 1 teaspoon coriander and 1/2 teaspoon salt. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the chicken and cook, stirring, until browned on all sides, about 4 minutes. Transfer to a plate.
2. Add the remaining 1 tablespoon oil, onion and ginger to the pan and cook, stirring, until lightly browned, 3 to 5 minutes. Add sweet potato, tomatoes and their juice, peanut butter, 1 tablespoon lime juice, cayenne (or crushed red pepper) and the remaining 1 teaspoon coriander and 1/4 teaspoon salt. Bring to a boil. Reduce heat to maintain a simmer, cover and cook, stirring occasionally, until the sweet potato is tender, 14 to 16 minutes. Return the chicken and any accumulated juice to the pan and cook until heated through, about 2 minutes more.
3. Meanwhile, bring water to a boil in a medium saucepan. Stir in couscous and the remaining 1 tablespoon lime juice. Cover, remove from the heat and let stand for 5 minutes. Fluff with a fork; stir in cilantro. Serve the stew over the couscous.

Tips & Notes

• Tip: Sodium amounts vary widely among brands of whole tomatoes. And although it can be hard to find any labeled “no-salt-added,” for the best tomato flavor we use brands that have little or no added sodium. Compare nutrition labels and choose one that has 190 mg sodium or less per 1/2-cup serving.

Nutrition

Per serving: 612 calories; 24 g fat (4 g sat, 8 g mono); 76 mg cholesterol; 68 g carbohydrates; 0 g added sugars; 13 g total sugars; 35 g protein; 12 g fiber; 465 mg sodium; 948 mg potassium.
Nutrition Bonus: Vitamin A (277% daily value), Vitamin C (64% dv), Iron (30% dv), Potassium (27% dv), Zinc (18% dv), Magnesium (16% dv)
Carbohydrate Servings: 4
Exchanges: 3 1/2 starch, 2 1/2 vegetable, 3 lean meat, 1/2 high-fat meat, 2 fat

Black Bean Quesadillas

Makes: 4 servings
Active Time: 15 minutes
Total Time: 15 minutes

Ingredients

• 1 15-ounce can black beans, rinsed
• 1/2 cup shredded Monterey Jack cheese, preferably pepper Jack
• 1/2 cup prepared fresh salsa (see Tip), divided
• 4 8-inch whole-wheat tortillas
• 2 teaspoons canola oil, divided
• 1 ripe avocado, diced

Preparation

1. Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Serve the quesadillas with avocado and the remaining salsa.

Nutrition

Per serving: 377 calories; 16 g fat (5 g sat, 8 g mono); 13 mg cholesterol; 46 g carbohydrates; 0 g added sugars; 13 g protein; 10 g fiber; 679 mg sodium; 581 mg potassium.
Nutrition Bonus: Calcium (25% daily value), Folate (23% dv), Iron (19% dv), Potassium (17% dv).
Carbohydrate Servings: 2 1/2
Exchanges: 2 1/2 starch, 1 1/2 lean meat, 2 fat

Skillet Gnocchi with Chard & White Beans

 

Makes: 6 servings
Active Time: 30 minutes
Total Time: 30 minutes

Ingredients

• 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
• 1 16-ounce package shelf-stable gnocchi, (see Tip)
• 1 medium yellow onion, thinly sliced
• 4 cloves garlic, minced
• 1/2 cup water
• 6 cups chopped chard leaves, (about 1 small bunch) or spinach
• 1 15-ounce can diced tomatoes with Italian seasonings
• 1 15-ounce can white beans, rinsed
• 1/4 teaspoon freshly ground pepper
• 1/2 cup shredded part-skim mozzarella cheese
• 1/4 cup finely shredded Parmesan cheese

Preparation

1. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until plumped and starting to brown, 5 to 7 minutes. Transfer to a bowl.
2. Add the remaining 1 teaspoon oil and onion to the pan and cook, stirring, over medium heat, for 2 minutes. Stir in garlic and water. Cover and cook until the onion is soft, 4 to 6 minutes. Add chard (or spinach) and cook, stirring, until starting to wilt, 1 to 2 minutes. Stir in tomatoes, beans and pepper and bring to a simmer. Stir in the gnocchi and sprinkle with mozzarella and Parmesan. Cover and cook until the cheese is melted and the sauce is bubbling, about 3 minutes.

Baked Cod with Chorizo & White Beans

Makes: 4 servings
Active Time: 20 minutes
Total Time: 40 minutes

Ingredients

• 1 teaspoon extra-virgin olive oil
• 1 shallot, finely chopped
• 2 ounces Spanish chorizo (see Tips) or turkey kielbasa, diced
• 1 teaspoon chopped fresh thyme
• 1 pint grape tomatoes, halved
• 1/2 cup dry white wine, divided
• 1 15-ounce can great northern beans, rinsed
• 1/2 teaspoon salt, divided
• 1 1/4 pounds cod, cut into 4 pieces (see Tips)
• Freshly ground pepper, to taste

Preparation

1. Preheat oven to 425°F. Coat a 9-by-13-inch baking dish with cooking spray.
2. Heat oil in a medium saucepan over medium-high heat. Add shallot, chorizo (or kielbasa) and thyme and cook, stirring, until fragrant, about 1 minute. Add tomatoes and 1/4 cup wine. Cook, stirring occasionally, until the tomatoes are broken down and the wine is almost evaporated, 2 to 4 minutes. Stir in beans and 1/4 teaspoon salt and remove from the heat.
3. Sprinkle fish with the remaining 1/4 teaspoon salt and pepper; place in the prepared baking dish. Top each piece of fish with equal amounts of the tomato mixture (about 1/2 cup per fillet). Pour the remaining 1/4 cup wine into the pan and cover the pan with foil. Bake until the fish is just cooked through, 15 to 20 minutes. Serve the fish with the sauce spooned over the top.

Tips & Notes

• Tips: For this recipe we use fully cooked Spanish-style chorizo—spicy pork sausage seasoned with smoked paprika and chile. Find it near other cured sausages in well-stocked supermarkets, specialty food stores or online at tienda.com. Make it a Meal: Enjoy with steamed green beans and roasted potatoes tossed with thyme and coarse salt.
• Overfishing and trawling have drastically reduced the number of cod in the U.S. and Canadian Atlantic Ocean and destroyed its sea floor. For sustainably fished cod, choose U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.

Nutrition

Per serving: 293 calories; 8 g fat ( 2 g sat ); 66 mg cholesterol; 18 g carbohydrates; 0 g added sugars; 30 g protein; 6 g fiber; 567 mg sodium; 511 mg potassium.
Nutrition Bonus: Folate & Vitamin C (20% daily value), Vitamin A (15% dv).
Carbohydrate Servings: 1
Exchanges: 1 starch, 4 lean meat

Halibut Packets with Mushrooms & Polenta

Makes: 4 servings
Active Time: 30 minutes
Total Time: 45 minutes

Ingredients

• 1 tablespoon extra-virgin olive oil
• 4 slices center-cut bacon, chopped
• 1 cup sliced red onion
• 4 cloves garlic, minced
• 8 ounces sliced mixed mushrooms
• 1/4 cup white wine, preferably Pinot Grigio
• 1 14- to 18-ounce tube prepared polenta, sliced into 8 rounds
• 4 5-ounce halibut or cod fillets (see Tip), skinned
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1/4 cup sliced fresh basil

Preparation

1. Preheat oven to 450°F. Tear off 4 sheets of parchment paper or foil (about 12 by 24 inches each); if using foil, coat with cooking spray.
2. Heat oil in a large nonstick skillet over medium-high heat. Add bacon and cook until softened and starting to brown, 2 to 3 minutes. Add onion and garlic. Cook, stirring occasionally, for 2 minutes. Stir in mushrooms and cook until beginning to brown, 4 to 7 minutes. Add wine and scrape up any browned bits. Remove from the heat.
3. To make packets, set a sheet of parchment or foil with a long side closest to you. Fold in half from a short end, then open like a book. Place 2 slices of polenta on one side. Set a fillet on the polenta and sprinkle with salt and pepper. Divide the mushroom mixture among the packets, spooning it over the fish. Close the packets and seal the edges with small, tight folds.
4. Place the packets on a large baking sheet. Bake the packets until the fish is just cooked through, about 14 minutes. (Carefully open one packet to check for doneness—be cautious of the steam.) Set each packet on its own plate. Cut an X in the top with scissors and carefully fold open. Serve sprinkled with basil.

Tips & Notes

• Make Ahead Tip: Equipment: Parchment paper or foil

• Tip: Overfishing and trawling have drastically reduced the number of cod in the U.S. and Canadian Atlantic Ocean and destroyed its sea floor. For sustainably fished cod, choose U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.

Nutrition

Per serving: 276 calories; 8 g fat ( 2 g sat ); 76 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 32 g protein; 1 g fiber; 569 mg sodium; 905 mg potassium.
Nutrition Bonus: Potassium (26% daily value).
Carbohydrate Servings: 1
Exchanges: 1/2 starch, 1 vegetable, 4 lean meat, 1 fat