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$10,000 Dole California Cook-Off Contest… and My Submission

May 10, 2012 By 2 Comments

Curried Pina Colada Chicken kabobs over bulgur saladThere is no reason lighter healthier eating can’t be delicious!  These Curried Pina Colada Chicken Kabobs  provide a full serving of fruit and meat, and are naturally sweetened with pineapple juice and honey.   Serving over wheat bulgur mixed with chopped salad greens adds whole grains and vegetables, as well.  Complete nutrition, in a sensible portion size, and a big serving of flavor.  Perfect summer fare, especially since all the cooking can be done on a grill with side burner.

I published the recipe on Foodie.com, and you can find it here: Curried Pina Colada Kabobs over Bulgur Salad

I also entered the recipe in the Dole California Cook Off Contest.  Top recipe creators will win a trip to Los Angeles, to compete for a grand prize of $10,000!  The contest will be judged by Celebrity Chef Ben Ford, and in addition to the grand prize, two runners up will each receive a $1,000 cash prize.

To enter, create your own original recipe for a starter or appetizer, that includes at least 1  Dole  product, and up to 7 additional ingredients.  The recipe must also be prepared on a grill.  So, fire up your grill, grab a few great Dole products, and get creative.  Complete rules can be found here.

Not up to creating a new recipe right now?  You can still get in on the fun.  Enter the Fan Judge sweepstakes to win a trip to Los Angeles for the cook-off and be one of the judges, right along with Chef Ben Ford.  The sweeps winner will also be given $500, in addition to the trip.

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pina colada chickenCompensation was provided by Dole via Glam Media. The opinions expressed herein are those of the author and are not indicative of the opinions or positions of Dole.

Filed Under: Appetizers, Entrees, Food, light recipes, Poultry, Recipes, Salads Tagged With: , , , ,

Italian Wheat Bulgur Salad Recipe

April 30, 2012 By Leave a Comment
italian bulgur salad recipeAs part of my healthy eating changes, I have frequently been preparing wheat bulgur, with vegetables.  This Italian Wheat Bulgur Salad Recipe is similar to tabuoli, but with a focus on the popular flavors of Italy.

Italian Wheat Bulgur Salad
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Recipe type: Salad
Author: Robin Gagnon
Prep time: 10 mins
Cook time: 10 mins
Total time: 20 mins
Serves: 4
Ingredients
  • 1 tbs. olive oil
  • 1 cup chopped sweet onion
  • 1 small zucchini squash (quartered & sliced)
  • 1 clove garlic (crushed/minced)
  • generous pinch of thyme
  • 1 cup wheat bulgur (dry)
  • 1 3/4 cup chicken or vegetable broth
  • 1/4 cup white wine
  • 1 cup diced tomato
  • 1/3 cup chopped fresh basil
Instructions
  1. Heat oil on med-high, in large wok or dutch oven.
  2. Lightly saute the onions, zucchini, garlic & thyme. 1-2 minutes.
  3. Add the bulgur and saute another minute.
  4. Add broth and wine, bring to boil, then cover & reduce to simmer*.
  5. Once liquid is absorbed, remove from burner, and add the tomato & basil.
  6. Can be served warm, or cold.
Notes

*Bulgur is simmered, rather than shutting off to absorb liquid, to cook wine.

Optional: Add diced chicken, shrimp, garbanzo beans or sliced fresh mozzarella, for a more substantial mean and additional protein.

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italian wheat bulgur salad

Filed Under: Food, light recipes, Recipes, Salads, Vegetables, Vegetarian Tagged With: , , ,

Lemon Balm Salmon in Parchment

April 24, 2012 By 4 Comments
lemon balm salmon in parchmentLemon balm is an under utilized herb in the kitchen.  It has a relatively mild flavor, but lovely lemony perfume to it, which is perfect for infusing into seafood, poultry and pork.  It is an easy to grow and attractive herb, which is readily available at most plant nurseries.  Many of you may have it in your garden already.  Later in the season, when the leaves are large, I sometimes take a few of them and wrap a piece of fish in them, then put the packet directly on a low grill.  Here, as it is early in the season and the leaves are smaller, I’ve packed them in with wild salmon in parchment and a drizzle of honey, for baking.

Lemon Balm Salmon in Parchment
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Recipe type: Entree
Author: Robin Gagnon
Prep time: 7 mins
Cook time: 13 mins
Total time: 20 mins
Serves: 1 per
Easy salmon recipe featuring lemon balm.
Ingredients
  • wild salmon filets (4 oz. each one per person)
  • kosher salt
  • honey
  • fresh lemon balm
Instructions
  1. Preheat oven to 350 degrees
  2. Place each filet on a large piece of parchment.
  3. Sprinkle a generous pinch of Kosher salt over the filet.
  4. Drizzle with honey.
  5. Tuck a few sprigs of lemon balm under the fish, then top with one or two more sprigs.
  6. Wrap the parchment paper into a pouch.
  7. Bake for 13-15 minutes.
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lemon balm salmon in parchment

Salmon with lemon balm and honey ready to be wrapped in parchment.

lemon balm honey salmon in parchment

Lemon Balm Salmon parchment opened.

salmon in parchment with lemon balm and honey

Lemon Balm Salmon served with a mixture of grilled sweet onions and roasted yellow peppers.

 

Filed Under: Entrees, Food, Gluten Free Recipes, light recipes, Seafood Tagged With: , ,

Asian Salmon Green Bean and Quinoa Salad Recipe

April 23, 2012 By 4 Comments
asian salmon quinoa green bean saladIf you are a regular reader, you know I have been experimenting with quinoa (keen-wah) a great deal lately.  It has quite an impressive nutritional profile, and I have enjoyed the challenge of creating recipes featuring it. For each quinoa recipe that makes it on the blog, several concoctions did not. While easy to cook, it can be a little tricky to use in recipes, but once you become accustomed to preparing meals with quinoa, you will be glad you did.  In addition to the recipes found here, check out the compilation of quinoa recipes featured on Cooking Light, for more great ways to add this healthful food into your family’s diet.

This  Asian Salmon Green Bean and Quinoa Salad Recipe, utilizes the “grain” to add to the dish in a way most ingredients would not be able to.  While I broiled some fresh salmon to prepare the dish, it would also be a terrific way to use up leftover salmon.

Asian Salmon Green Bean and Quinoa Salad
5.0 from 1 reviews
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Recipe type: Entree
Author: Robin Gagnon
Prep time: 5 mins
Cook time: 15 mins
Total time: 20 mins
Serves: 2
Ingredients
  • 1 tbs. balsamic vinegar
  • 2 tbs. orange juice
  • 1 1/2 tbs. low sodium soy sauce (gluten-free if that is a concern)
  • 1 tbs white vinegar
  • 1 tsp. curry powder
  • 1 tsp agave syrup (substitute honey if not on-hand)
  • 6-8 oz. wild salmon
  • 12 oz. bag frozen green beans (steamer bag)
  • 1/2 tbs. olive or canola oil
  • 1/2 tsp fresh grated ginger
  • 1 cup cooked quinoa
  • 1 tsp. sesame oil
Instructions
  1. Whisk together balsamic, orange juice, soy sauce, white vinegar, curry & agave.
  2. Take one tbs. of the sauce and use it to marinate the salmon.
  3. Steam the green beans, minus 1 minute on the cooking time.
  4. Heat olive oil on med-high heat, add beans and ginger, stir fry 1 minute.
  5. Add quinoa and sauce. Stir over heat for another minute.
  6. Add sesame oil, mix in, then remove from burner.
  7. Broil or grill the salmon med-rare to med.
  8. Break the salmon onto the green bean & quinoa mixture, in large chunks.
  9. Stir to coat.
  10. Serve warm or cold.
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Filed Under: Entrees, Food, Gluten Free Recipes, light recipes, Seafood Tagged With: , ,

Roasted Root Vegetables with Garlic-Cornmeal Coating

April 20, 2012 By 3 Comments

roasted root vegetablesThe latest issue of Cooking Light included a feature with recipes made over to have just half the calories of their more traditional counterparts.  One of the dishes was a lightened up version of Steak Frites, called Beef Filets with Red Wine Sauce and Roasted Veggie Fries.  While I am not much of a beef eater, the made over “steak fries” looked like something I would enjoy, so I gave them a shot, with a few minor alterations of course.  The roasted root vegetables came out great and ended out being my lunch yesterday.

root vegetablesThe original recipe called for Yukon Gold  potatoes & baby carrots with a bit of the tops remaining.  I had a few red potatoes, sweet potato & some long skinny carrots, on hand, so that is what I used.

roasting root vegetablesThe vegetables were sliced, coated in oil mixture, laid out on baking sheet, then topped with cornmeal coating mixture.

So, what makes these roasted root vegetables a lighter choice?  Not only is less oil used, but carrots are considerably lower in calories than potatoes.  I used sweet potatoes in my version as well.  While calorically, they are similar to potatoes they are more nutrient rich, making them a healthier choice overall.

Roasted Root Vegetables with Garlic-Cornmeal Coating
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Recipe type: Vegetables
Author: Robin Gagnon (adapted from Cooking Light)
Prep time: 8 mins
Cook time: 27 mins
Total time: 35 mins
Serves: 4
Easy recipe, that is much lower in fat & calories than steak fries.
Ingredients
  • 2 tbs cornmeal
  • 2 tbs. grated Parmesan cheese
  • 1/2 lb. potatoes (red skinned or Yukon Gold)
  • 1/2 lb. sweet potatoes
  • 1 lb. carrots (smaller ones)
  • 2 tbs. olive oil
  • 1 clove of garlic (crushed/minced)
  • 1/4 tsp. dried thyme
  • 1/4 tsp Kosher salt
  • 1/4 tsp. fresh ground black pepper
Instructions
  1. Preheat oven to 450 degrees.
  2. Mix cornmeal and cheese together in small container and set aside.
  3. Mix oil, garlic, thyme, salt & pepper in another small container and set aside, as well.
  4. Cut potatoes into wedges, carrots lengthwise, and sweet potatoes into similarly sized pieces.
  5. Put the vegetables in large mixing bowl, pour oil over them and mix to coat.
  6. Sprinkle 1/2 the cornmeal mixture over vegetables, mix to coat.
  7. Spread vegetables out on baking sheet, and top with remaining cornmeal mixture.
  8. Bake for 15 mins. Turn and bake for 7 more mins.
  9. Remove the sweet potatoes. Return potatoes and carrots to oven for 5 more minutes.
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roasted root vegetables with garlic and corn meal coating

Filed Under: Food, Gluten Free Recipes, light recipes, Vegetables Tagged With: , , ,

Zucchini Ribbons and Pappardelle with Garlic Cannellini Bean Sauce

April 19, 2012 By 1 Comment
zucchini pappardelle with garlic cannellini bean saucePappardelle is an extra wide variety of Fettuccine (my daughter’s favorite pasta).  Normally I would prepare a butter or cream sauce for Pappardelle, but I wanted something healthier, but still sort of creamy this time around.  After scouring the pantry, I decided that mashed cannellini beans would provide the creaminess for the sauce that night, as well as a nice little boost of protein and fiber.  I had a couple small zucchini squash on hand, so those were sliced into ribbons to mimic the shape of the pasta. Parmesan cheese, thyme and garlic add flavor.

The resulting Zucchini Ribbons and Pappardelle with Garlic Cannellini Bean Sauce recipe is both low in fat and vegetarian.  My daughter and I both enjoyed it, and I caught her sharing a few of the leftover noodles with our dog later that evening (who surprisingly seemed to like them as well).

Zucchini Ribbons and Pappardelle with Garlic Cannellini Bean Sauce
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Recipe type: Pasta
Author: Robin Gagnon
Prep time: 10 mins
Cook time: 15 mins
Total time: 25 mins
Serves: 4
A lowfat vegetarian pasta dish.
Ingredients
  • 1/2 lb. of pappardelle
  • 2-3 small zucchini
  • 1 tsp olive oil
  • 2 cloves of fresh garlic (minced/crushed)
  • 1/3 cup chicken or vegetable broth
  • 2 tbs. white wine
  • 1/2 cup cannellini beans (cooked)
  • 1/4 tsp dried thyme
  • 1/4 cup grated Parmesan cheese (plus some to top at serving time)
Instructions
  1. Bring a large pot of water to boil.
  2. While waiting for water to boil: Slice the zucchini into thin ribbons, and mash the cannellini beans into a paste.
  3. In another pan (med-high), saute the garlic in olive oil, for approx. a minute, add broth, wine, bean paste and thyme. cut down to simmer.
  4. Add pappardelle to pasta water. When almost done cooking, add the zucchini ribbons to the water. Boil an additional minute, then drain.
  5. Combine sauce and zucchini pasta and stir to coat. Add grated Parmesan and gently stir again to incorporate the cheese.
  6. Serve with more grated cheese and cracked black pepper.
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zucchini pappardelle recipe

Filed Under: Entrees, Food, light recipes, Pasta, Vegetarian Tagged With: , , ,

Grilled Maple Mustard Salmon

April 16, 2012 By 4 Comments
grilled maple mustard salmonMaple Mustard Salmon is one of my favorite grilling recipes.  I came up with the recipe recently, after getting a great deal on some lovely wild Sockeye salmon.  The marinate/glaze is a very easy 1-1-1 mixture, so it is simple to adjust it for large or small quantities.   You are likely to come back to this marinating glaze for grilling other seafood or white meats, as well.

Be careful about substitutions in this one.  Whole grain Dijon mustard is not as pungent or vinegary as other mustard styles.  I strongly recommend picking some up, you will find it to be a great addition to many dishes.

Grilled Maple Mustard Salmon Recipe
5.0 from 2 reviews
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Recipe type: Entree
Author: Robin Gagnon
Prep time: 5 mins
Cook time: 7 mins
Total time: 12 mins
Serves: 4
Ingredients
  • 3/4 – 1 lb wild salmon
  • 2 tbs. maple syrup (real)
  • 2 tbs. low sodium soy sauce
  • 2 tbs. whole grain Dijon mustard (I used Maille Old Style)
Instructions
  1. Whisk together the maple syrup, mustard and soy sauce.
  2. Cut the salmon into 3-4 oz. portions, and add to marinating glaze.
  3. Marinate for 1/2 hour (up to a day).
  4. Preheat grill. Sear top down, to nicely mark, then place skin side down.
  5. Baste with a bit more of the glaze, put the lid down and cook to preferred temperature.
Notes

Grilled Maple Mustard Salmon goes great with couscous, or a simple salad of mixed greens.

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maple mustard salmon recipe

Filed Under: Entrees, Food, light recipes, Seafood Tagged With: , ,

Black Bean and Quinoa Soup: Gluten-Free Recipe

April 2, 2012 By 4 Comments
black bean quinoa soup
I have been experimenting with different whole grains a lot lately, especially quinoa.  This Black Bean and Quinoa Soup is one of the more successful of resulting recipes.  The texture is somewhat thick (stew may have been a more appropriate title), so it is filling.  This bean and quinoa soup is very high in protein and fiber.  It also provides a good deal of iron and lycopene, from the addition of spinach and tomatoes.  It doesn’t get much healthier than this one.

Black Bean and Quinoa Soup
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Recipe type: Soup
Author: Robin Gagnon
Serves: 12-15
Ingredients
  • 1 lb. black beans. (pre-soaked and rinsed)
  • 1 tbs. olive oil
  • 2 cloves of garlic (crushed/minced)
  • 3/4 cup carrot (small diced) approx.1 extra large carrot
  • 1 cup dry quinoa
  • 9 cups (2 qts. plus a cup) chicken or vegetable stock
  • 2 bay leaves
  • 15 oz. can of petite diced tomatoes
  • spinach (1 can, or an 8 oz. bag of fresh baby spinach)
Instructions
  1. Rinse and soak the beans overnight. Drain and rinse again. Set aside.
  2. Put oil in large stock pot or dutch oven, over medium heat.
  3. Once hot add carrots and garlic, saute, until garlic is cooked through.
  4. Add the quinoa, stir and cook another minute.
  5. Add all the remaining ingredients except the spinach. Cover and simmer.
  6. After 2 hours, add spinach, and continue to cook until beans are soft.
Notes

Nice served with diced tomatoes and fresh herbs, as shown above. Also great with: salsa or sour cream. Tortilla chips or whole grain rolls make a great side with this soup.

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carrots and quinoa for soup

The carrots, garlic, quinoa and bay, before adding remaining ingredients.

Filed Under: Food, Gluten Free Recipes, light recipes, Soups, Stews & Chilis, Vegetarian Tagged With: , ,

Whole Wheat Pearl Couscous with Red Pepper, Sweet Onion and Spinach

March 10, 2012 By Leave a Comment

whole wheat couscous recipe with red peppers spinach onionsNot all couscous is created equal.  I usually cook the French style, which is the very tiny grains.  Pearl (also known as Israeli) couscous, is larger, about the size of a BB when cooked.  Also keep in mind that most couscous is not whole grain, if it is, it will be clearly marked as whole wheat.

This is the first time I’ve cooked the whole wheat pearl version, and while I do prefer the French style, it was a nice change.

Whole Wheat Pearl Couscous with Red Pepper, Sweet Onion and Spinach Recipe
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Recipe type: Vegetarian
Author: Robin Gagnon
Prep time: 4 mins
Cook time: 25 mins
Total time: 29 mins
Serves: 3-4
Ingredients
  • 1/2 cup sweet red pepper (diced small)
  • 2/3 cup diced sweet onion
  • 1 large clove of garlic (minced)
  • 1 cup whole wheat pearl couscous
  • 1 1/2 cups chicken or vegetable stock
  • 1 1/2 – 2 inch sprig of fresh rosemary
  • 1 bay leaf
  • 2 cups baby spinach leaves
Instructions
  1. Coat wok or non-stick skillet with cooking spray.
  2. Lightly saute the peppers, onions and garlic.
  3. Add the couscous, stock,rosemary and bay. Bring up to boil, then reduce to simmer & cover.
  4. After liquid is absorbed and couscous is soft (about 20 minutes), take off burner and add the spinach. Mix well, to wilt spinach.
  5. Serve from hot to room temperature.
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whole wheat pearl couscous recipe

Filed Under: Entrees, Food, light recipes, Vegetables, Vegetarian Tagged With: , ,
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