Heart healthy fish....yum!

We all know that we don't eat enough fish and especially the oily kind that contains those heart-healthy omega 3 fatty acids (they are called essential fatty acids because we have to ingest them, the body cannot make them) and omega 3's are thought to be helpful in lowering inflammation in the body which can't be a bad thing.....

Of course, you can always pop a pill...but why not branch out a bit and try my heart healthy sesame ginger salmon with baby bok choy recipe. It's quick, easy, and healthy and your heart will thank you!



Sesame ginger salmon with baby bok choy




Ingredients

1 3-4 oz salmon (pref wild) fillet per person.
Light sesame ginger salad dressing (I used Newman's Own).
Squeeze of lime juice.
Extra grated ginger if you like the kick.
Baby bok choy.
Garlic (crushed).
Low sodium soy sauce.
Sesame oil & sesame seeds (toasted) (optional).

Place the salmon and about 2 tbsps dressing in a Ziploc bag
Add the extra ginger and some crushed garlic if using along with a squeeze of lime juice.

Leave to marinate for about 30 mins.

Preheat a grill pan (or the barbeque) and sear the fish skin side down so you get some nice grill marks. Turn the fish over and cook only for a few minutes on the other side (we are aiming for moist, not dry fish).
Meanwhile wash the baby bok choy and saute in a little sesame oil along with some crushed garlic until crisp/tender then dress with a few dashes of low sodium soy sauce.

To serve: place the salmon on a bed of bok choy and sprinkle with a few drops to sesame oil and a teaspoon of toasted sesame seeds if you feel the need!

Carb Heaven!

Just to prove that I don't live on lettuce alone (I think my picture proves that too!!) here's a classic British recipe for those days when a) you really don't feel like cooking and b)you really need some gooey cheese and some fluffy baked potato.
As usual, it's a quick & easy dish and really has no recipe.



Baked Spud (Potato) with Beans & Cheese

1 large baking spud per person washed and wrapped in a paper towel
Baked beans (I like Heinz vegetarian ones)
Grated sharp cheddar

Bung the spud(s) in the microwave for about 10-15 minutes until they yield when squished.
Then throw in the toaster oven/oven at 375F until the skin crips up.

Then, nuke some beans.

Assemble thus so: place spud on plate, cut a cross in the top and open up.
Add some light butter or margarine if you feel it necessary (I did)!
Fill with beans then top with grated cheese.
Broil or nuke again until cheese melts.........

Sit down and enjoy.....
(If you eat the skin too, you get extra fiber in addition to that from the beans).

Serve with a side salad if you are feeling particularly healthy.....

Fiesta Chicken.......

After finding a half used bottle of salsa in the fridge that had already begun to ferment I decided I needed a recipe to use it up before it got into that sorry state, so Fiesta Chicken was born!

This recipe is quick, healthy, and the bashing of the chicken is very therapeutic....

Fiesta Chicken
Chicken breasts pounded to 1/2" thickness (1 per person)..I like to use a Ziploc bag and a rolling pin to bash them (makes less mess!)
Chipotle seasoning (I used Mrs Dash Southwest Chipotle)
Salt/pepper to taste
Canned chiles (green)
Black beans
Grated cheese (Pepper jack or Mexican blend is good)
Salsa
Sour cream (lite)
Avocado sliced or guacamole
Lime juice

Heat the barbie. Sprinkle your flattened chicken with salt, pepper and your choice of seasoning on both sides.
Sear on the grill to get cross hatched grill marks on one side only (2-4 minutes) then turn over and reduce the heat on the barbeque. The object is to cook the other side but without coloring it...want the chicken to be juicy, not like shoe leather!

Then pick up the chicken and place colored side down on a piece of foil on the barbie. Add green chiles, black beans, cheese and fold up the sides and top of the foil to make a parcel.
Cook on low heat until cheese melts and chicken reads 165F on a thermometer.

When ready, remove from foil if you want or serve it in the foil packet topped with salsa, sour cream, lime juice, and avocado/guacamole.

You could also sprinkle with some crushed tortilla chips, add shredded lettuce and/or corn...........

It was yummy!!! Def. will make again!