Monday, April 26, 2010
2-4 pieces of salmon
1/4 cup mild dijon mustard
1 1/2 tbs honey
1 tbs light soy sauce
juice of 1/2 lemon
pinch garlic powder
pinch black pepper
small pinch crushed red pepper flakes
seafood seasoning or whatever seasoning blend you enjoy
Mix all ingredients except for seafood seasoning in dish and add salmon. Marinade for approx an hour. Next, preheat oven to 375 and place on baking sheet that's lined in foil (optional) and sprayed with cooking spray. Top with a pinch of seafood seasoning, I used McCormick's seafood rub and bake for 20 minutes. After 20 minutes, turn oven off and turn broiler to high and broil fish for a couple of minutes until the top is crispy, watch the fish closely while broiling as it may burn if left unattended. Finish with a fresh squeeze of lemon if desired.
I served this with a baked sweet potato and asparagus.
Sunday, April 18, 2010
1 package plain nonfat yogurt (or ff greek yogurt)
1 package good seasons italian dressing mix
1 tbs Extra Virgin Olive oil
1 tbs vinegar
Mix all ingredients together. This can also be done with hidden valley ranch mix too, I usually add a bit of light mayo for ranch. I also mix yogurt with balsamic vinegar, dijon mustard, and spices (onion powder, garlic powder, basil, oregano, salt and pepper) for a creamy balsamic vinagrette.
This is what we had for dinner tonight. Enjoy.
1 package crawfish tails
1 Tsp olive oil
1 medium onion
1-2 stalks celery
2 cloves garlic
1 &1/2 tbs real butter
4 tbs flour
1 can reduced sodium chicken broth
1 can rotel
3 cans water (use rotel can)
1/2 small can tomato sauce
Cooked rice - Brown or White
Saute onion, bellpepper, celery in olive oil on med heat until translucent. Add garlic and saute for another minute. Dont burn the garlic, it will be bitter. Next, add butter and flour to the mix to make a roux on top of the veggies. Cook for a coulple of minutes to get the raw flour taste out then add 2/3 can of chicken broth and can of rotel. Mix well and add the water and some Tonys. Bring to a boil and lower to a simmer. (Flour wont thicken unless broght to a boil first). Simmer for 15 minutes then add the crawfish. Simmer with a lid on for another 30-45 minutes. Remove lid, adjust seasoning and let cook without lid to thicken if needed or add water if too thick. Serve over 1/3 cup rice if you are female, 1/2 if you are a man (yes measuring here is important esp for starch) Serve with salad or nonstarchy veggies.
This dish usually requires an enitre stick of butter. I have reduced the fat content from 1/2 cup to 1 tbs butter and 1 tsp olive oil.
On November 13, 2008 I was in nursing school and my entire class got measured for new nursing uniforms. We all tried them on at the same time and I had to ask for an XL size in front of my peers. I could no longer put my head in the sand and pretend I was the same size as everyone else. That was the day that changed my life.