Recipe: Salmon with broccoli couscous December 9, 2007

Energy bars weren’t the only thing I cooked today. I [somehow] convinced Ryan to let me make salmon for dinner. Ryan doesn’t really enjoy fish that isn’t in “stick” or “& chips” form, so this was a rare treat for me. I had found a recipe for salmon with broccoli couscous in a recipe book and thought that it sounded amazing. And it was!

Fish is really healthy and contains a lot of good fats. It’s definitely something I don’t get nearly enough of in my diet and I was happy to have the chance to make some!

1. 2 4-oz. fresh or frozen skinless salmon fillets
2. 1/2 to 1 tsp. reduced-sodium soy sauce
3. 1/4 tsp. lemon-pepper seasoning or freshly ground black pepper
4. 1 small orange, thinly sliced
5. 1 cup small broccoli florets
6. 2/3 cup reduced-sodium chicken broth
7. 1 tsp. bottled minced roasted garlic or minced garlic
8. 1/3 cup whole wheat couscous

**Note: I probably used about 2/3 to 3/4 of a regular-sized can of chicken broth and about 3/4 cup of couscous.
A) Thaw fish, if frozen. Preheat over to 450 degrees F. Grease 2-quart baking dish; set aside. Rinse fish; pat dry with paper towels. Brush fish with soy sauce. Sprinkle with lemon-pepper seasoning.

B) Place fish in prepared baking dish, tucking under any thin edges [note: I didn't]. Bake for six minutes. Arrange orange slices on top of fish. Bake for 2 to 4 minutes more or until fish flakes easily with a fork.

C) Meanwhile, in a small saucepan, combine broccoli, broth, and garlic. Bring to just boiling; reduce heat. Cover and simmer about 2 minutes or until broccoli is crisp-tender. Stir in couscous. Remove from heat. Cover and let stand for 5 minutes.

D) To serve, divide couscous mixture between dinner plates. Arrange orange-topped fish on top of couscous mixture.

Per serving:

• 401 calories
• 13 g total fat (3 g saturated fat)
• 67 mg cholesterol
• 457 mg sodium (!)
• 41 g carbs
• 7 g fiber
• 31 g protein

Recipe: Energy bars December 9, 2007

I found this recipe in a diabetic cookbook I recently purchased. I’m not diabetic but I know that cutting out a lot of the “white” flour is a much healthier way of living. I made these energy bars tonight and they are awesome! They taste like a homemade oatmeal raisin cookie. I think they may be the best energy bars I’ve ever had, much better than the kinds you can buy in stores. Anyway, the recipe is below and they are heaven!

Energy bars

1. 1/4 cup orange juice
2. 3 Tbsp. honey
3. 2 Tsbp. lemon juice
4. 1 8-oz. package pitted whole dates, snipped
5. 2 1/2 cups whole wheat flour
6. 1/2 tsp. backing soda
7. 1/4 tsp. baking powder
8. 1/4 cup unsweetened applesauce
9. 2 egg whites
10. 3 Tbsp. pure maple syrup
11. 1 Tbsp. canola oil

**Note: I actually used a bit more orange juice and a bit more applesauce than the recipe called for because it looked very dry. I’m happy that I did – they came out perfect! I’d say probably a total of 3/4 cup of orange juice and 3/4 cup applesauce, approximately.
A) Preheat oven to 350 degrees (F). Line 13×9x2-inch baking pan with foil; grease foil. Combine orange juice, honey, and lemon juice; stir in dates. In another bowl, combine flour, soda, and baking powder; add remaining ingredients. Beat with electric mixer until just combined. Stir in date mixture. Press into pan.

B)  Bake for 12 to 15 minutes or until toothpick inserted into the mixture comes out clean. Cool on rack. Lift up on foil to remove from pan. Cut into bars (makes 24 servings).

Per serving:

• 89 calories
• 1 g total fat (no saturated fat)
• 0 mg cholesterol
• 36 mg sodium
• 20 mg carb
• 2 g fiber
• 2 g protein

Call for recipes December 9, 2007

Is there anyone out there who has an awesome recipe that they’d like me to link to? I’m looking for new recipes, preferably of the healthier variety, and would be happy to link to your blog and/or recipe website. Please comment on this post and I’ll add you to the blogroll and/or send out a link to your site.

Thanks in advance for the great ideas!

Cassie