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Roasted Salmon and Tomatoes

This document provides recipes for 15 dishes: 1) chicken with sweet potato, 2) Asian sesame zucchini noodles, 3) roasted salmon and tomatoes with green beans, 4) kale and roasted cauliflower salad, 5) summer tuna salad with potato and basil, 6) chicken and red plum salad, 7) spicy tuna sandwiches, 8) crunchy chickpea kale Caesar salad, 9) arugula-kale harvest salad, and 10) lowcarb breakfast. The recipes include lists of ingredients and instructions for preparation. They provide options for main dishes, salads, and breakfast featuring ingredients like chicken, fish, vegetables and grains.

Uploaded by

Marjorie Dulay Dumol
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85 views5 pages

Roasted Salmon and Tomatoes

This document provides recipes for 15 dishes: 1) chicken with sweet potato, 2) Asian sesame zucchini noodles, 3) roasted salmon and tomatoes with green beans, 4) kale and roasted cauliflower salad, 5) summer tuna salad with potato and basil, 6) chicken and red plum salad, 7) spicy tuna sandwiches, 8) crunchy chickpea kale Caesar salad, 9) arugula-kale harvest salad, and 10) lowcarb breakfast. The recipes include lists of ingredients and instructions for preparation. They provide options for main dishes, salads, and breakfast featuring ingredients like chicken, fish, vegetables and grains.

Uploaded by

Marjorie Dulay Dumol
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Chicken with Sweet Potato

Ingredients
Chicken breast (boiled)
Red Pepper
Sweet Potato
Garlic
Onion
Salt and Pepper
Balsamic Vinegar
Olive Oil

Asian Sesame Zucchini Noodles


Ingredients
1/4 c. packed fresh cilantro, finely chopped
3 tbsp. seasoned rice vinegar
1 tbsp. toasted sesame oil
2 cloves garlic, crushed with press
2 tsp. crushed red pepper
2 tsp. sugar
3 medium zucchini, spiralized
 
Directions
1. In a large bowl, whisk cilantro, vinegar, oil, garlic, red pepper, sugar, and 1/2 teaspoon salt.
2. Add zucchini; toss until well-combined. Serve immediately.
Nutritional Information (per serving): Calories 85; Protein 2g; Carbohydrate 12g; Total Fat 4g;
Saturated Fat 1g; Dietary Fiber 2g; Sodium 575mg

Roasted salmon and tomatoes, green beans


Ingredients
6 cloves garlic, smashed
1 1/4 green beans, trimmed
3 anchovy fillets, chopped (optional)
2 tbsp. olive oil 
Kosher salt
Pepper
1 1/4 lb. skinless salmon fillet, cut into 4 pieces
Greek yogurt, for serving
 
Directions
1. Heat oven to 425°F. On large rimmed baking sheet, toss garlic, beans, tomatoes, olives and
anchovies (if using) with 1 tablespoon oil and 1/4 teaspoon pepper. Roast until vegetables are
tender and beginning to brown, 12 to 15 minutes.
2. Meanwhile, heat remaining tablespoon oil in large skillet over medium heat. Season salmon
with 1/4 teaspoon each salt and pepper and cook until golden brown and opaque throughout, 4 to 5
minutes per side. Serve with vegetables and yogurt if desired.
Nutritional Information (per serving): About 330 calories, 15 g fat (3 g saturated), 31 g protein,
445 mg sodium, 15 g carb, 5 g fiber
Kale and Roasted Cauliflower Salad
Ingredients
Cauliflower Topping
1 lb. cauliflower florets
2 tbsp. extra virgin olive oil
Salad
1/4 c. lemon juice
3 tbsp. extra virgin olive oil
1 bunch kale, ribs removed, chopped
1/4 small red onion, very thinly sliced
1/3 c. crumbled feta cheese
1/3 c. golden raisins
1/3 c. pine nuts
 
Directions
1. On a large rimmed baking sheet, toss cauliflower florets with olive oil and 1/8 teaspoon
each of salt and pepper. Roast in 450°F oven for 25 minutes, or until stems are tender.
2. In large bowl, whisk lemon juice, olive oil and 1/2 teaspoon salt. Toss kale with dressing.
Let stand at least 5 minutes.
3. To kale, add cooked cauliflower, onion, feta cheese, golden raisins and toasted pine nuts.
Toss until well combined.
Nutrition Information (per serving): About 370 calories, 10 g protein, 27 g carbs, 28 g fat (5 g
saturated fat), 6 g fiber, 475 mg sodium.

Summer Tuna Salad with Potato and Basil


Ingredients
3 potatoes, thickly sliced
1/4 c. water
2 tbsp. Canola oil, plus more for brushing
Kosher salt
black pepper
2 15 oz. cans black-eyed peas, rinsed and drained
2 5 oz. cans oil-packed tuna, drained
1 c. shredded carrots
1/4 c. cider vinegar
1/4 c. basil, chopped
 
Directions
1. Microwave sweet potates and water, covered, on high 8 minutes, then drain. Brush potatoes
with canola oil; sprinkle with salt and pepper. Grill on medium-high 10 to 15 minutes, turning once.
Cut into chunks.
2. In large bowl toss black-eyed peas, oil packed tuna, carrots, cider vinegar, basil, 2
tablespoons canola oil, and salt. Fold in potatoes.
About 445 cals, 27 g protein, 49 g carbs, 17 g fat (2 g sat), 10 g fiber, 750 mg sodium
Chicken and Red Plum Salad
Ingredients
4 6-oz boneless, skinless chicken breasts
2 tbsp. plus 1 tsp olive oil
1/4 tsp. salt
1/4 tsp. pepper
4 red plums, cut into 1-inch wedges)
2 scallions, thinly sliced
6 c. baby arugula
1/2 c. fresh dill, very roughly chopped
1/4 c. roasted almonds, chopped
 
Directions
1. Heat grill to medium. Rub the chicken with 1 teaspoon olive oil and season with 1/4
teaspoon each salt and pepper. In large bowl, toss red plums with 1 tablespoon oil and 1/4
teaspoon each salt and pepper.
2. Grill chicken until cooked through, 5 to 7 minutes per side. Transfer to cutting board and let
rest 5 minutes before slicing.
3. Add plums to grill and cook until just charred, 2 to 3 minutes per side; return to bowl and
toss with remaining 1 tablespoon oil and scallions.
4. Add chicken (and any juices) to bowl, and toss to combine. Fold in arugula, dill, and
almonds.
Nutritional information (per serving): About 355 calories, 16.5 g fat (2.5 g saturated), 38 g protein,
345 mg sodium, 12 g carb, 3 g fiber
Spicy Tuna Sandwiches
Ingredients
2 (5-oz.) cans tuna, drained
1/2 c. mayonnaise
2/3 c. chopped spicy beans
2 stalks celery, finely chopped
2 tbsp. spicy bean brine
1 tbsp. snipped chives
soft white bread
 
Directions
1. Combine tuna, mayonnaise, spicy beans, celery, bean brine, and chives. Serve on soft white
bread.
Crunchy Chickpea Kale Caesar
Ingredients
2 (15-oz.) cans chickpeas, rinsed and drained
2 tbsp. extra-virgin olive oil
Kosher salt
Freshly ground black pepper
1/4 pt. mayonnaise
2 tbsp. lemon juice
2 tbsp. finely grated Parmesan
1 tbsp. Dijon mustard
2 cloves garlic, finely chopped
1 tsp. anchovy paste
1 large bunch kale (tough stems removed), chopped
2 small peppers, seeded and thinly sliced
 
Directions
1. Pat chickpeas very dry with paper towels. On rimmed baking sheet, toss with olive oil, 1/4
teaspoon salt and 1/2 teaspoon pepper. Roast in 425°F oven for 30 minutes, shaking occasionally;
let cool.
2. In a large bowl, whisk mayonnaise, lemon juice, Parmesan, Dijon, garlic, anchovy paste, and
1/4 teaspoon salt. Add kale and peppers; toss to coat. To serve, top salad with chickpeas.

Arugula-Kale Harvest Salad


Ingredients
Salad
8 c. arugula
2 c. kale
1 1/2 c. avocado
3/4 c. thinly sliced carrots
3/4 c. chopped cooked butternut squash
1/2 c. sliced apple
1/2 c. sliced bell pepper
2 oz. salami
1 c. croutons
Vinaigrette
1/4 c. extra-virgin olive oil
1 tbsp. Dijon mustard
1/8 tsp. sugar
1/2 tsp. Kosher salt
1/2 tsp. Freshly ground black pepper
3 tbsp. lemon (or lime) juice
1 tbsp. vinegar (red wine, sherry, champagne, cider or white balsamic)
1 finely chopped small shallot (or garlic clove or green onion)
 
Directions
1. Make Salad: In a large bowl, combine arugula, kale, avocado, carrots, butternut squash,
apple, bell pepper, and salami.
2. Make Vinaigrette: Whisk olive oil, Dijon, sugar, salt, and pepper with lemon juice, vinegar,
and shallot. (Makes about 2/3 c.)
3. Add just enough vinaigrette to salad to lightly coat, tossing. Garnish with croutons.
Nutritional Information (per serving): Calories 140 Protein 4g; Carbohydrate 13g; Total Fat 8g;
Saturated Fat 2g; Dietary Fiber 3g; Sodium 305mg.

Lowcarb bfast
Ingredients
 4 Italian sausages
 2 tablespoons olive oil (divided)
 2 portobello mushrooms sliced into strips
 1/2 red onion diced
 1 zucchini cut into bite-sized pieces
 1 bunch asparagus chopped into bite-sized pieces
 salt & pepper
 1/4 teaspoon red pepper flakes
Instructions
1. Cook sausages according to package directions. Set aside to cool.
2. If needed, remove excess grease from the pan. Add olive oil and cook portobello
mushrooms until cooked through (5-7 minutes). Remove from the pan and set aside
to cool.
3. Add another tablespoon of olive oil and add the red onion, zucchini and asparagus.
Season with salt and pepper, and if desired, red pepper flakes.
4. Cook until softened, 5-7 minutes.
5. Divide all ingredients between four meal prep containers.

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