Roasted Broccoli with Raisin Vinaigrette

from bonappetit.com 

(modified to reduce oils and servings, eliminate added salt)

Makes 2 servings

8 oz. broccoli, stems removed, cut into large florets

2 TBS extra virgin olive oil, divided

1 TBS red wine vinegar

1/4 cup raisins

1 TBS water

1/4 TSP ground cumin

Preheat oven to 400. Place broccoli on large rimmed baking sheet. Drizzle with 1 TBS olive oil and pepper to taste. Toss to coat.  Roast broccoli until tender and brown in spots, about 25 minutes.

For the Vinaigrette: combine 1 TBS olive oil, the red wine vinegar, raisins, water and cumin in blender. Blend until raisins are finely chopped, about 30 seconds. Season with pepper to taste.

Transfer broccoli to large bowl. Add vinaigrette and toss to coat. Serve warm or at room temperature.

Southwest Chicken Salsa Soup

13 oz. chopped chicken breasts

2 Cups cherry tomatoes

1 Cup Chopped Onion

32 oz. low sodium vegetable broth

7 oz medium heat (or no heat) salsa

15 oz. kernel corn - no salt added

8-9 oz. frozen (or fresh) vegetable mix

1 Cup peppers

1 TBS garlic powder
1 TBS cumin

1 TBS Mrs. Dash

1 TBS black pepper 

Before Serving, add:

1 tsp garlic powder (to taste)

1 tsp cumin (to taste)

Combine all the ingredients with the exception of the teaspoons of garlic powder and cumin. In slow cooker, set on high for one hour.  Then, cook on low setting for 3-4 hours. Stir in the other half of the cumin and garlic powder to taste. Makes eight servings

Per serving:

Broiled Salmon Salad

Broiled Salmon Salad (from whfoods.org)

This is great-tasting, easy-to-prepare salmon salad with a refreshing sauce. The herbs are not only flavorful, but are also full of nutrients. Feel free to add more salad ingredients of your liking. Substitute the romaine lettuce with Swiss Chard or spinach for a more nutrient-rich dish.

Prep and Cook Time: 20 minutes
Ingredients:

3/4 lb salmon filets cut in 4 pieces
2 TBS chopped fresh mint
3 TBS chopped fresh basil
2 TBS chopped fresh cilantro
2 TBS lemon juice
2 TBS extra virgin olive oil
3 TBS chopped pumpkin seeds
salt & pepper to taste
1 head romaine lettuce, rinsed and chopped
1 medium tomato, seeds and excess pulp removed and sliced
1/2 medium avocado cut into 1 inch chunks
2 TBS lemon juice
extra virgin olive oil to taste
salt & pepper to taste

Directions:
Cut salmon into 4 pieces, season with salt and pepper, place on a plate and set aside. Preheat broiler on high and put stainless steel skillet (make sure handle is also stainless) for about 10 minutes until very hot. Do not use glass or pyrex for this.
Mix together mint, basil, cilantro, lemon juice, olive oil, chopped pumpkin seeds, salt and pepper. Set aside. This is your herb mixture.
Prepare lettuce, tomato and avocado and toss with lemon juice, olive oil, salt and pepper.
Remove pan from heat and place salmon on hot pan. Quick Broil salmon for about 4 minutes. Do not turn. Because pan is hot salmon will cook very quickly. Place on a plate next to salad and top with herb mixture. You will have some herb mixture left over. It is so good you may also want to drizzle it on the salad greens.
Serves 4

Nutritional analysis available at;

http://whfoods.org/genpage.php?pfriendly=1&tname=recipeprofile&dbid=139

Salmon with Mustard and Ginger

From the book, The World's Healthiest Foods :

Salmon with Mustard and Ginger

Prep and Cook Time: 15 minutes

Ingredients:

       8 oz salmon fillet

       2 tsp + 1 TBS lemon juice

       1 TBS extra virgin olive oil

       1 clove garlic, pressed

       1 tsp yellow or Dijon mustard

       1/2 tsp soy sauce

       2 TBS cilantro

       2 TBS grated ginger

       sea salt and pepper to taste

Directions:

1.           To Quick Broil salmon, preheat broiler and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.

2.           Rub salmon with 2 tsp fresh lemon juice, salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)

3.           Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes depending on thickness. Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.

4.           Top salmon 1 TBS lemon juice and the remaining ingredients.

Grilled romaine lettuce

The firm, crunchy leaves of romaine lettuce can take some heat - and 

a brief bit of time on the grill gives  them tempting charred edges and 

wilts them ever-so-slightly in a wonderful way, adding additional texture.

Heat your grill to high heat. You can split large heads of romaine in half 

lengthwise, if you like.

Brush the head(s) of romaine lettuce with olive oil and sprinkle with salt.

Place on the hot grill just until the edges of the leaves start to char, 

turn and char on the other side and remove from grill.

This should all take about 2 or 3 minutes on each side.

There are two great ways to serve grilled romaine:

First, serve whole small heads or larger heads cut lengthwise as-is, 

drizzled with a bit more olive oil,lemon juice and a sprinkle of salt, 

as well as freshly ground black pepper and/or some gratings of 

Parmesan, Manchego, or other hard cheese. 

Second, chop the grilled romaine lettuce into bite-size pieces and 

toss with your favorite salad dressing.

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Links in this article:

1. http://localfoods.about.com/od/saladdressings/Salad_Dressings_Vinaigrettes.htm
2. http://localfoods.about.com/od/tossedsalads/r/Grilled-Romaine-Summer-Salad.htm

Rosemary Swordfish Skewers with Sweet Pepper Salad

• 3 Tbs. extra-virgin olive oil

• 3 garlic cloves, thinly sliced

• 4 small sweet peppers (Gypsy, Lipstick, Jimmy Nardello): two sliced into quarter-inch rounds, two cut into thin strips

• One-half small onion, cut in half lengthwise, thinly sliced, soaked in ice water

• 1 jalapeno pepper, thinly sliced (optional)

• 2 Tbs sherry (or rice) vinegar

• 2 oz. fresh greens (or arugula), about 4 cups

• Salt to taste

• Ground pepper to taste

• 12 oz. swordfish steaks, trimmed & cut into 1" cubes

• 1-2 Tbs. minced fresh rosemary 

• 1 lemon, quartered

Bring oil and garlic to a simmer in a small saucepan over medium heat and cook until garlic is toasted and light golden brown, about six minutes (or less). Pour oil through a fine meshed sieve into a small bowl and let cool. Reserve garlic chips for garnish.

Combine peppers, onion, vinegar, and 1/4 cup garlic oil in a large bowl. Add greens. Toss to coat. Season salad with salt and pepper. Let stand for 10 minutes.

Place cubed swordfish on skewers (bamboo or metal). Brush fish with remaining garlic oil; sprinkle with rosemary and season with salt & pepper.

Grill swordfish over medium-high heat until opaque in the center and lightly browned in spots, about 2 minutes on each of the four sides. (total: 8 minutes)

Place skewer on top of salad on each plate. Garnish with garlic chips and lemon quarters for squeezing.

528 calories, 30 grams fat, 5.6 grams saturated fat

Bon Appetit, August 2012 p.32

Tomato Soup Homemade from Book

From Ortho's "All About Tomatoes" p. 72

1/2 Cup unsalted butter

2 TBS Good Seasons all natural Italian dressing

3 pounds tomatoes: peeled, cored & quartered

2 tsp chopped fresh thyme (or 1/2 tsp dried)

2 TBS chopped fresh basil (or 1 tsp dried)

1 large sweet pepper, chopped

1 onion, chopped (optional)

3 TBS canned tomato paste

1/4 Cup all-purpose flour

4 Cups reduced salt chicken broth

1 cup cream

1 tsp sugar

salt & pepper to taste

1. Heat butter & oil in a skillet. Add onion, cook until translucent.

2. In a large kettle, combine tomato, onion, pepper, herbs, tomato paste. Simmer for 10 minutes.

3. Mix flour with 3/4 cup of chicken broth. Stir into tomato mix. Add remaining broth and cook 30 minutes, stirring frequently.

4. Whirl in a blender until smooth. Reheat and stir in cream and sugar. Do not boil. Add salt and pepper to taste.

Serves 8