Kale Salad

Take a break from the same old lettuce salad. Try this creative mix of kale, tomato, and sweet pepper tossed with a captivating Asian dressing.

Ingredients: 

• 3   cups finely chopped fresh kale leaves
• 1   plum tomato, chopped
• 1/3  cup chopped red sweet pepper
• 1/4  cup pitted ripe olives, quartered lengthwise
• 3   radishes, thinly sliced and halved if desired
• 2   green onions, sliced
• 2   tablespoons raw sunflower kernels

Asian Dressing:

• 3   tablespoons lemon juice
• 3   tablespoons water
• 2   tablespoons reduced sodium soy sauce
• 2   teaspoons olive oil
• 1/2  teaspoon onion powder
• 1/4  teaspoon garlic powder

   

  Directions:

  
  

  1. In a large bowl, combine kale, tomato, sweet pepper, olives, radishes, green onions, and sunflower kernels. Toss gently to mix.

  2. Drizzle Asian Dressing over vegetables. Toss gently to coat. Makes 4 (1-cup) side-dish servings.

   

  NoteAsian Dressing: In a screw-top jar, combine lemon juice, water, reduced-sodium soy sauce, olive oil, onion powder, and garlic powder. Cover and shake well. Chill until ready to serve or for up to 1 week. Makes 1/2 cup.

   

  Source: Food.com

Salisbury Steak: 30-Minute Meal

When is a hamburger not a hamburger? When it’s a Salisbury steak, a 19th-century invention named for the doc, J.H. Salisbury, who was big on high-protein diets. Classic Salisbury steak combines ground beef with onions, bread crumbs, eggs, and various spices and herbs. It’s formed into a steak shape (not a patty), is traditionally broiled, not fried, as a burger is, and it can be served with a brown gravy or other meaty sauce.

Salisbury steak is distinctly old-school, but it remains a delicious alternative to plain old burgers. Especially when you give that old-school recipe a distinctly new-school twist. And these “superburgers” take just about a half-hour to make.

In this Asian Salisbury Steak recipe, all the basics are there, but when hoisin sauce and sherry are added, along with chopped red peppers and scallions, it becomes an irresistible nod to the East. These steaks are served on a bed of sautéd watercress, which makes them ultrahealthy.

Pasta with Baby Salisbury Steaks takes the classic broiled beef, makes each one a mini version, and combines it with pasta, tomatoes, and zucchini for a wonderfully complete one-dish dinner.

Ingredients:

•  12   ounces 90%-lean ground beef
•  3/4  cup finely diced red bell pepper
• 3/4  cup chopped scallions
• 1/4  cup plain dry breadcrumbs
• 4   tablespoons hoisin sauce, divided
• 2   tablespoons minced fresh ginger
• 3   teaspoons canola oil, divided
• 4  2 - 4  ounce bunch watercress, trimmed (16 cups)
• 1/2  cup Shao Hsing rice wine, (see Ingredient note) or dry sherry

   

  Directions: 

   

  1. Place rack in upper third of oven; preheat the broiler. Coat a broiler pan and rack with cooking spray.

  2. Gently mix beef, bell pepper, scallions, breadcrumbs, 3 tablespoons hoisin sauce and ginger in a medium bowl until just combined. Form the mixture into 4 oblong patties and place on the broiler-pan rack. Brush the tops of the patties with 1 teaspoon oil. Broil, flipping once, until cooked through, about 4 minutes per side.

  3. Meanwhile, heat the remaining 2 teaspoons oil in a large skillet over high heat. Add watercress and cook, stirring often, until just wilted, 1 to 3 minutes. Divide the watercress among 4 plates. Return the skillet to medium-high heat, add rice wine (or sherry) and the remaining 1 tablespoon hoisin sauce and stir until smooth, bubbling and slightly reduced, about 1 minute. Top the watercress with the Salisbury steaks and drizzle with the pan sauce.

   

  Tip:

   

  Ingredient Note: 

   

  Shao Hsing (or Shaoxing) is a seasoned rice wine available in most Asian specialty markets and some larger supermarkets' Asian sections.

   

  Nutrition information

   

  Per Serving: cal. (kcal) 303, Fat, total (g) 13, chol. (mg) 56, sat. fat (g) 4, carb. (g) 18, Monosaturated fat (g) 6, fiber (g) 2, pro. (g) 21, vit. A (IU) 3401, vit. C (mg) 83, sodium (mg) 392, Potassium (mg) 623, iron (mg) 3, Vegetables () 1, Other Carb () 1, Lean Meat () 1, Percent Daily Values are based on a 2,000 calorie diet

   

  Source: recipe.com

  
  

Broccoli Quiche

Ingredients:

10 ounces frozen chopped broccoli, cooked and well drained
8 ounces cheddar cheese, shredded
2 ounces onion, chopped, about 1/3 cup
6 eggs
1 cup heavy cream
1 teaspoon salt
Dash pepper


Directions:

Spray a large glass pie plate. Put the broccoli, onion and cheese in the bottom of the plate. Beat the eggs, then whisk in the cream, salt and pepper. Pour evenly over the cheese. Bake at 350º for 35-45 minutes, until a knife inserted in the center comes out clean. Let stand 10 minutes before cutting.

Makes: 6 servings

Note: Can be frozen

Per Serving: 379 Calories; 32g Fat; 18g Protein; 5g Carbohydrate; 2g Dietary Fiber; 3g Net Carbs

Grilled Salmon With Herb Crust

Finely chopped herbs create a flavorful crust on this grilled salmon, which is low in both calories and sodium.

Ingredients:

• 12   ounces fresh or frozen skinless salmon fillets, 3/4-inch thick
• 1/3  cup coarsely chopped fresh oregano
• 1/3  cup coarsely chopped fresh cilantro
• 1/4  cup sliced green onion
• 1   clove garlic
• 1   tablespoon fresh lemon juice
• 2   teaspoons olive oil
• 1/4  teaspoon salt
• 1/8  teaspoon pepper

Directions:

 

1. Thaw salmon, if frozen. Rinse fish; pat dry with paper towels. Cut into two (6-ounce) pieces. Set aside.

2. In the bowl of a food processor or a mini-chopper combine oregano, cilantro, green onion, garlic, lemon juice, oil, salt, and pepper. Cover and process until chopped. (Or, use a knife to finely chop oregano, cilantro, green onion, and garlic. Transfer to a shallow bowl. Stir in lemon juice, oil, salt, and pepper.) Generously coat both sides of salmon with the herb mixture.

3. Cook the salmon on the rack of an uncovered grill directly over medium-hot coals for 6 to 8 minutes or until the salmon just begins to flake easily with a fork. To serve, cut each salmon piece in half. Makes 4 servings.

Source: bhg

Pepperjack Meatloaf

Ingredients:

1 egg
1/4 cup chopped onion
1/2 to 1 teaspoon salt
1/2 teaspoon pepper
1-1/2 pounds lean ground beef (90% lean)
1 cup (4 ounces) pepper Jack cheese, divided
1 cup salsa, optional
1/2 cup breadcrumbs

Directions:

In a large bowl, combine the egg, bread crumbs, onion, salt and pepper. Crumble beef over mixture and mix well. Press half of the beef mixture onto the bottom and halfway up the sides of a greased 8-in. x 4-in. loaf pan. Sprinkle 3/4 cup cheese over meat to within 1/2 in. of sides. Pat remaining beef mixture over cheese.

Bake, uncovered, at 350° for 50-55 minutes or until meat is no longer pink and a meat thermometer reads 160°. Sprinkle with remaining cheese. Bake 5 minutes longer or until cheese is melted. Let stand for 10 minutes before slicing. Serve with salsa if desired. Makes 6 servings.

Zucchini Pizza

Ingredients:

4 Fresh Zucchini
Olive Oil
Fresh Garlic or Garlic Powder
Fresh Tomatoes
Salt and Pepper to taste
Mozzarella Cheese
Parmesan Cheese (shacker)

Directions:

Slice the zucchini in half. Slice off the bottom to keep in stable. Brush with olive oil and top with garlic or garlic powder. 

Top with sliced tomatoes, salt and pepper to taste. 

Use mozzarella cheese, Parmesan cheese or mixed blend.. Bake 375 for 20 to 30 minutes until soft.

Low Carb Cucumber Subs

Ingredients:

Your Choice of Meat:

Sliced Turkey
Sliced Chicken
Sliced Ham
Sliced Pepperoni
Tuna Salad
Chicken Salad

Directions:

Scoup out the centers of the Cucumbers and add meat of your choice and top with your favorite condiments.