Panko-Crusted Salmon

Yield: 4-6 servings

INGREDIENTS

2/3 cup panko
2 tbsp. finely minced fresh parsley
1 tsp. lemon zest
½ tsp. kosher salt
½ tsp. ground black pepper
3-4 tbsp. olive oil, divided
4 (6-8 oz.) salmon fillets, skin on
2 tbsp. Dijon mustard
Lemon wedges, for serving

DIRECTIONS

• Preheat the oven to 425˚ F.  In a small bowl, combine the panko, parsley, lemon zest, salt and pepper.  Drizzle with 2 tablespoons of the olive oil and toss with a fork until the crumbs are evenly coated; set aside.
• Place the salmon fillets skin side down on a work surface.  Generously brush the top of each fillet with the mustard and then season with salt and pepper.  Press the panko mixture thickly on top of the mustard on each fillet to help the panko adhere.
• Heat the remaining olive oil over medium-high heat in a 12-inch oven-safe skillet.  When the oil is hot, add the salmon fillets, skin side down, and sear for 3-4 minutes without turning to brown the skin.  (If you don’t want to eat the skin, this step also helps the skin stick to the pan so the fillets can be easily removed without the skin later on.)
• Transfer the pan to the preheated oven for 5-7 minutes, until the salmon is almost cooked through and the panko is browned.  Remove from the oven, cover with foil and let rest 5-10 minutes.  Serve warm with fresh lemon wedges.

SOURCE

How Easy Is That? by Ina Garten via Annie's-Eats

White Chicken Chili

White Chicken Chili

Recipe by Our Best Bites

I call this a chili, but it’s really a soup consistency.
If you want it thicker, just reduce the amount of broth.

1 T Extra virgin Olive Oil
1 lb boneless chicken, cubed (about 3-4 boneless, skinless breasts)
1 medium onion, diced
3-4 cloves garlic, minced
2 cans Great Northern Beans
1 3.5 oz can green chilies
1/2 t cumin
1/2 t dried oregano leaves
1/2 t coriander
1/2 t salt
fresh cracked pepper
1 lime
1/2 C chopped cilantro

1 32oz box chicken broth

Condiments: (in addition to measurements above)
Sour cream
Chopped cilantro
Pepperjack or Jack cheese, shredded
Avocado
Tortilla Chips or make your own tortilla strips

In a large pot, heat olive oil. Add chopped onion and cook for about 2 minutes- just until it starts to become translucent. While onions are cooking, drain beans and rinse with cold water and set aside. Sprinkle chopped chicken with a little salt and pepper and add to pot. Add garlic as well. Cook until there’s no more visible pink on the chicken, probably 3-4 minutes.

Then add green chills- along with all of the juices in the can. Add beans, cumin, oregano, coriander, salt, and a few turns of fresh cracked pepper. Stir to combine and then add chicken broth.

Bring to a boil and reduce heat to a simmer. Simmer uncovered for 10-15 minutes. Remove from heat and add the juice from one lime and the 1/2 C chopped cilantro. Add salt and pepper to taste.

Ladle into bowls and top with sour cream. Serve with condiments. If you don’t have all those condiments- at least have sour cream! But honestly, it’s best with everything :)

Makes about 8 cups of soup.

*Oh, and this freezes well. Sometimes I make a batch and when it cools I put single servings into zip-locks and pop them in the freezer. Makes a great quick lunch.

Honey-Orange Pork Tenderloin

Courtesy of: Our Best Bites, Recipe lightly adapted from Cooking Light

Ingredients:

1/3 cup orange marmalade
3 tablespoons cider vinegar
3 tablespoons soy sauce
1 1/2 tablespoons minced garlic
1 1/2 teaspoons honey
2 tablespoons vegetable or olive oil
1 1-pound(ish) pork tenderloin
Kosher salt and black pepper

Instructions:

Preheat oven to 400 degrees. In a small mixing bowl, whisk together the marmalade, vinegar, soy sauce, garlic, and honey. Reserve 2 tablespoons and set the sauce aside.

Heat the oil in an oven-safe skillet over medium-high heat. Season the pork tenderloin with salt and pepper. When the oil is hot, add the tenderloin and cook for 1-2 minutes or until a golden brown crust starts to form. Flip the tenderloin over and cook for another 1-2 minutes or until the entire tenderloin is golden brown. Remove from heat. Pour about 1/2 of the sauce over the pork. Place the pan in the oven and cook for 10 minutes. Remove the pan from the oven and flip the tenderloin over. Add the remaining sauce (not the reserved 2 tablespoons) and place the pan back into the oven. Cook for another 10 minutes or until a thermometer reads 155 degrees. Remove from oven and allow to stand for 10 minutes. Drizzle with reserved sauce and cut into 1/2″ slices. Serve immediately with a salad or vegetables. 1 1-pound tenderloin serves 4.

Serve with an Asian Wonton Salad.

Asian Chicken Lettuce Wraps

Courtesy of: Skinny Taste

Ingredients:

• 8 oz skinless, boneless chicken thighs, ground
• 1/4 cup water chestnuts, chopped fine
• 1/4 cup dried shiitake mushrooms
• 1 tbsp soy sauce (I used reduced sodium)
• 1/4 tsp dark soy sauce
• 1/2 tsp oyster sauce
• 1 1/2 tsp sesame oil
• 1 tbsp rice wine or dry sherry
• 1⁄2 tsp sugar
• freshly ground white pepper, to taste
• 2 cloves garlic, finely chopped
• 6 iceberg lettuce leaves, rinsed (careful not to break)
• 2 tbsp diced scallions

For the Spicy Hoisin Dipping Sauces:

• 4 tbsp hoisin sauce
• 1/2 tsp chili sauce, I used Sriracha
• 1 tbsp warm water

Directions:

Place mushrooms in hot water to soften a few minutes. Remove stems and chop fine.
Combine soy sauces, oyster sauce, 1/2 tsp sesame oil, rice wine, sugar, and pepper in a bowl.  

Combine ground chicken (I put the chicken in the food processor), softened mushrooms and water chestnuts into a bowl. Pour over chicken; toss. Let marinatefor 15 minutes.

Mix Spicy Hoisin Dipping Sauce ingredients in another bowl. Set aside.

Heat remaining sesame oil in a wok or skillet over high heat. Add garlic; cook until golden, about 10 seconds. Add chicken mixture; stir fry until browned, breaking the chicken up as it cooks, about 4-5 minutes.

To serve, spoon 1/4 cup of the chicken into each lettuce leaf. Garnish with scallions and a spoon a little Spicy Hoisin Dipping Sauce onto each one.

Serves 6.

Foil Packet Fish over Greek Orzo

Courtesy of: Annie's Eats

Yield: 6 servings

Ingredients:

8 oz. orzo
10 oz. frozen chopped spinach, thawed and drained
¼ large red onion, chopped
1 cup grape tomatoes, halved
4 oz. sliced kalamata olives (I used black olives)
1 tbsp. butter
Salt and pepper, to taste
2-3 oz. crumbled feta cheese
6 white fish fillets, about 6-8 oz. each (such as halibut, cod, or tilapia)


For the compound butter:
6 tbsp. butter, softened
2 cloves garlic, minced
1 tbsp. minced fresh dill
½ tsp. lemon zest
½ tsp. red pepper flakes
Salt and pepper, to taste

Directions:

Heat a grill to medium-high.  Bring a medium pot of water to boil.  Add the orzo to the pot and cook until a few minutes shy of al dente.  Meanwhile, combine the spinach, onion, tomatoes, olives, and butter in a large bowl.  Drain the orzo in a fine strainer.  Pour the hot pasta into the bowl with the butter and vegetables and toss gently until well mixed.  Season to taste with salt and pepper.
Cut out 6 large squares of foil, about 12-inches on each side.  Divide the orzo mixture evenly between the pieces of foil, placing it over the lower half of each square of foil.  Sprinkle some of the crumbled feta over each pile of orzo.  To make the compound butter, combine the butter, garlic, dill, lemon zest, and red pepper flakes.  Season with salt and pepper.  Mix until well combined.
Spread a layer of the compound butter over each of the fish fillets.  Lay the portions of fish over the orzo.  Fold the foil over and crimp the edges together to seal the packets.  Place the packets on the heated grill, cover, and let cook for about 12 minutes or until the internal temperature of the fish registers 160˚ F on an instant read thermometer.  Remove the packets from the grill.  Open the packets, being careful to avoid the steam.  Sprinkle each serving with a bit of fresh dill.  Serve immediately.

Rosemary Pork Tenderloins

1 Pork Tenderloin
2/3 cups orange juice
1/3 cup Vegetable oil
3 T Soy Sauce
3 cloves garlic, crushed
3 springs fresh rosemary
1/4 t salt
1/4 t pepper

Mix all ingredients in a ziplock bag. Add pork tenderloin and marinade for at least 4 hours. Cook on medium-high grill.

Baked Lump Crab Cakes with Red Pepper Chipotle Lime Sauce

Courtesy of: Skinny Taste

Gina's Weight Watcher Recipes
Servings: 4 • Serving Size: 1 cake • Old Points: 4 pts • Points+: 5 pts
Calories: 173.6 • Fat: 8.8g • Protein: 13.1 g • Carb: 11.7 g • Fiber: 1.3 g 

Crab Cakes

• 9 ounces lump crab meat, picked free of shells
• 1/2 cup (about 13) reduced fat Ritz crackers, crushed
• 1 whole egg plus 1 egg white, beaten
• 2 finely chopped scallions
• 2 tbsp finely chopped red bell pepper
• 1 tbsp low fat mayonnaise
• 2 tbsp fresh cilantro (or parsley)
• 1/2 lime, juiced
• salt and pepper to taste
• cooking spray

Zesty Chipotle Lime Sauce

• 1 tbsp roasted peppers (jarred)
• 1/4 cup light mayonnaise
• 1 tsp minced canned chipotle chilies in adobo sauce
• 1 tsp fresh lime juice

Red Pepper Chipotle Lime Sauce:
In a small blender (or magic bullet) puree mayonnaise, lime juice, roasted pepper andchipotle pepper.

Crab Cakes:
In a large bowl, combine crushed crackers, eggs, scallions, pepper, mayo, cilantro, lime juice, salt and pepper. Mix well, then fold in crab meat, careful not to over mix so the crab remains in large chunks. Gently shape into patties using a 1/2 cup measuring cup.

Chill in the refrigerator at least 1/2 hour before baking.

Preheat oven to 400°. Grease a baking sheet with cooking spray. Bake about 8-10 minutes on each side, until nicely browned.


Drizzle red pepper chipotle lime sauce over crab cakes and serve.

Coconut Chicken Salad with Warm Honey Mustard Vinaigrette

Courtesy of: Skinny Taste

Servings: 3 • Serving Size: salad with 2 chicken tenders • Points: 8 pts • Points+: 8 pts
Calories: 397.6 • Fat: 11.0 g • Protein: 26.8 g • Carb: 32.5 g • Fiber: 4.4 g • Sugar:10 

• 6 (about 12 oz) chicken tenderloins
• 6 tbsp shredded coconut
• 1/4 cup panko crumbs
• 2 tbsp crushed cornflake crumbs
• 1/3 cup egg substitute or egg whites
• pinch salt
• olive oil spray

• 6 cups mixed baby greens
• 3/4 cup shredded carrots
• 1 large tomato, sliced
• 1 small cucumber, sliced

Vinaigrette

• 1 tbsp oil
• 1 tbsp honey
• 1 tbsp white vinegar (balsamic would work too)
• 2 tsp dijon mustard

Whisk all vinaigrette ingredients; set aside.

Preheat oven to 375°.

Combine coconut flakes, panko, cornflake crumbs and salt in a bowl. Put egg whites or egg beaters in another bowl.

Lightly season chicken with salt. Dip the chicken in the egg, then in the coconut crumb mixture. Place chicken on a cookie sheet lined with parchment for easy cleanup. Lightly spray with olive oil spray and bake for 30 minutes turning halfway, or until chicken is cooked through.

Place 2 cups baby greens on each plate. Divide carrots, cucumber, tomato evenly between each plate. When chicken is ready slice on the diagonal and place on top of greens. Heat dressing in the microwave a few seconds and divide equally between each salad; a little over 1 tbsp each.

Grilled Bruschetta Chicken

Courtesy of: The Girl Who Ate Everything, adapted from Kraft Foods

4 small boneless skinless chicken breast halves
1/2 cup KRAFT Sun-Dried Tomato dressing, divided
2 tomato, finely chopped
1/2 cup shredded part-skim mozzarella cheese
1/4 cup chopped fresh basil or 1 tsp. dried basil leaves

Place a large sheet of heavy-duty foil over half of grill grate; heat grill to medium heat. Meanwhile, place chicken in resealable plastic bag. Add 1/4 cup dressing and seal bag. Turn bag over several times to evenly coat chicken with dressing. Refrigerate 10 minutes (I marinate it all day if I remember in time). Remove chicken from bag; discard bag and dressing.

Grill chicken on uncovered side of grill for about 6 minutes. Meanwhile, combine remaining 1/4 dressing, tomatoes, cheese and basil.

Turn the chicken over and place cooked-side up, on foil on the grill. Top with tomato mixture. Close lid. Grill 8 minutes or until chicken is done.

*Sometimes we add a splash of balsalmic vinegar to give it a bit more zip.

Rosemary Roasted Pork Tenderloin

1 pork tenderloin (1 to 1 1/4 lb)
2 tsp chopped fresh rosemary leaves (I used dried)
1/2 tsp salt
1/2 tsp dried sage leaves, crushed
1/4 tsp coarse ground black pepper
2 medium dark-orange sweet potatoes, peeled and cut into 1 1/2 inch pieces
2 firm ripe small pears, unpeeled, each cut into 6 wedges
1 medium sweet onion (halved crosswise, cut into thin wedges
2 Tbs olive oil
Fresh sage leaves, if desired

Heat over to 450. Spray cookie sheet with cooking spray. place pork tenderloin in pan. in small bowl, mix rosemary, salt, dried sage and pepper. Rub half of seasoning mixture on pork.

In medium bowl, toss sweet potato, pears and onion with oil until coated. Sprinkle with remaining seasoning mixture; toss. Place vegetables around pork.

Bake 25 to 30 minutes, stirring vegetables and pears gently once or twice during baking, until park has a slight blush of pink in center and meat thermometer inserted in center reads 160 degrees, and vegetables are tender. Cut pork into 1/2 inch slices. Serve with vegetables. Garnish with fresh sage leaves.