Healthy Recipes to Keep You Fit and Fabulous

Posts tagged ‘zucchini’

It’s Always Great to Have a Colorful Plate! Asian-Marinated Salmon with Zesty Roasted Vegetables

There are so many salmon-haters in the world, but I’m confident this recipe could change their minds!  I got the inspiration for this one from Corey’s parents- they bought a HUGE piece of a salmon and gave us a portion, along with a variety of fresh vegetables.  They told us that they made an asian-flavored marinade for the salmon, put it on the grill with the vegetables, and had a delicious feast!  I decided to try a similar approach with our dinner tonight.  On a side note, we had a special addition to our meal, thanks to Corey’s trip to Costco today.  He brought home two huge portobella mushrooms filled with cheese, crabmeat stuffing and topped with 2 shrimp!  It was seriously awesome.  My dad is gonna have to give this one a try for my salmon-loathing mom this week!

Asian-Marinated Salmon


Servings: 2

Ingredients:


1/4 cup Ken’s Herb and Garlic Marinade (or any kind of prepared marinade you have on hand-

you can even skip this ingredient if you want)

5 tablespoons Reduced-Sodium Soy Sauce

1 tablespoon honey

1 tablespoon Makoto Ginger Dressing (the BEST dressing in the world! If you don’t have it or don’t want to buy some, just substitute 1 teaspoon ground ginger)

1 tablespoon Red Wine Vinegar

1/2 tablespoon Worcestershire sauce

1/2 teaspoon salt

1/2 teaspoon black pepper

1/2 teaspoon garlic powder

Enough salmon for 2 people- we used a portion that was about 3/4 pound, and then cut it in half (if the skin isn’t removed, don’t worry, it will come off after baking)

Tinfoil

Directions:

Whisk all ingredients together in a bowl, then place the salmon filets in a small baking dish or loaf pan and pour marinade over top.  Cover will tinfoil and place in the fridge for anywhere from 30 minutes to 2 hours.

Preheat oven to 425 degrees (to roast the vegetables first, see below).  When the veggies are roasted, turn heat down to 375 degrees.

Take the salmon out of the fridge and place the filet in the middle of a large piece of tinfoil.  Make a little “salmon purse”, folding the sides together in the middle, and creating two handles at the top.  Be sure it is completely sealed.  Place in the oven and bake for about 20-30 minutes, depending on the thickness.  You will know it is done when it turns a light pink color and flakes with a fork.  Remove from pouch.

Zesty Roasted Vegetables


Servings: 2-3

Ingredients:

2 medium to large carrots, peeled and sliced into rounds

2 small yellow squash, sliced into rounds

1 small head of broccoli, cut into florets

1 small head of cauliflower, cut into florets

1 medium zucchini, sliced into rounds

4 tablespoons Reduced-Sodium Soy Sauce

1 tablespoon Ken’s Herb and Garlic Marinade

2 tablespoons EVOO

salt, pepper and garlic powder

Directions:

After slicing vegetables, lay them in an even layer on a cookie sheet.  Pour the EVOO, soy sauce and marinade over the veggies.  Sprinkle salt, pepper and garlic powder over top.  Use your hands to mix everything together, coating the veggies in the mixture.  Roast in the oven at 425 for 25 minutes, using a spatula halfway through roasting to flip them.

 


Nothing Better Than Cheese. Recipe: Zucchini Au Gratin

This weekend was a special occasion, because my little sister, Lauren, came to visit!  She goes to school in Tallahassee, and I knew it had definitely been a while since she had a home-cooked meal.  She had one request for the menu- zucchini!  I knew I didn’t want to just saute it, so I decided to attempt an au gratin.  Although it sounds fancy, au gratin is basically a way of making a cheesy casserole using either a vegetable or, more commonly, potatoes.  I ALMOST ruined this one by broiling the breadcrumbs too long, but I saved it just in time.  I will definitely be making this dish for Thanksgiving this year!

Zucchini Au Gratin


Servings: 4

Ingredients:

4 zucchini, peeled and sliced into rounds

 

 

 

 

 

 

1 1/2 cups Fat Free Mozzarella Cheese, shredded

1/4 cup grated Parmesan cheese

1 cup Romano cheese, shredded

1 teaspoon salt

1 teaspoon garlic powder

2 tablespoon Canola oil, divided

1/2 cup breadcrumbs

1 tablespoon dried parsley

Directions:

Preheat oven to 350 degrees.  Pour one tablespoon of oil in the bottom of an 8×8 baking dish.  Lay down a layer of zucchini rounds.  Season with 1/3 of the salt, 1/3 of the garlic powder, 1/3 of the parsley.  Top with 1/2 cup mozzarella, 1 tablespoon parmesan, and 1/4 cup Romano, all spread in an even layer.

 

 

 

 

 

 

Repeat these steps until you have 3 layers.  Mix breadcrumbs in a bowl with the remaining oil.  Spread on top of the last layer of zucchini.  Bake for 45 minutes.

My Favorite Meal: Eggplant Parmesan

My favorite meal of all time is definitely eggplant parmesan.  No matter what Italian restaurant I go to, I can’t seem to steer myself away from ordering it!  However, frying up a vegetable doesn’t exactly count in the healthy eating department.  I still love the taste of eggplant even when it isn’t fried, so I decided to invent a healthy version of my favorite meal.

Healthy Eggplant Parmesan

Servings: 4

Ingredients:

2 large eggplants, peeled and sliced into rounds

2 cups of your favorite healthy tomato sauce (meaning no added sugar or cheese),

OR use my Simple, Cheap Tomato Sauce recipe (see previous post)

1/3 cup grated Parmesan cheese

2/3 cup Fat-Free Shredded Mozzarella cheese

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/2 teaspoon salt

1/2 teaspoon black pepper

1/2 teaspoon garlic powder

You will need a 9X9 baking dish

Directions:

Preheat oven to 375 degrees. If using my Simple, Cheap Tomato Sauce recipe, make this ahead of time and set aside.  After peeling and slicing the eggplant into rounds, pre-heat an indoor grill (or use your outdoor grill).  Spray each slice with Pam or non-stick spray.  Sprinkle the slices with salt, pepper, oregano, basil and garlic powder. Grill the rounds in batches (not overlapping), about 1 1/2 minutes on each side, until tender.  Remove from grill.

In a baking dish, pour about 1/4 cup of the tomato sauce in the bottom of the pan and spread around evenly.  Working in layers, place as many eggplant rounds in the bottom of the pan as you can without overlapping them.  Top with another 1/4 cup of sauce, sprinkle with some of the Parmesan cheese, and then a sprinkle of Mozzarella cheese.  Repeat this process in layers until you have used up all your ingredients (should make about 3 layers).

Bake for 15-20 minutes, until cheese is melted and bubbly.  Serve over whole-wheat pasta and a sauteed vegetable on the side.

 

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