Mediterranean-style Salmon with Vegetables

Okay, I just fixed this for the first time today and holy crap this is the best salmon dish I have ever had!! Not only that it’s super easy to make…well maybe just easy – but super easy for me.

Mediterranean-style Salmon with Vegetables

Prep Time: 8 mins
Cook Time: 22 mins

Makes 4 servings

= INGREDIENTS =

1/4 tsp Garlic Salt
1/4 tsp Black Pepper
2 tsp Italian Herbs
4 Salmon Filets (single serving size)
2 cups Cherry Tomatoes, halved
1/2 cup Zucchini, finely diced into cubes
2 tbsp Capers, undrained
1 tbsp Olive Oil
15-20 Kalamata Olives, sliced

Cooking Spray

= DIRECTIONS =

1. Preheat oven to 425 degrees F.

2. Sprinkle salt, pepper and a 1/2 tsp of the herbs over front and back of the fish.

3. Place fish into an 11×7″ baking dish, coated with cooking spray.

4. In a bowl, combine tomatoes, zucchini, capers, olives, olive oil and 1 tsp of the herbs. Stir well.

5. Spoon the vegetable mixture over the fish and then bake for 22 minutes or until fish flakes easily with a fork.

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Spanish Vegetable Stew (Menestra)

Sorry I haven’t posted any new recipes lately – dealt with a bad case of bronchitis and some other issues. Now it’s time to get back to it…so here’s an awesome recipe that I tried just today. It was delicious!

Spanish Vegetable Stew

 

 

 

 

 

 

 

 

= INGREDIENTS =

1 large onion, chopped
5 cloves garlic, minced
3 cups vegetarian broth
2 carrots, sliced
2 medium red potatoes, cut in 1/2” chunks
2 tablespoons sweet paprika
2 bay leaves
pinch cayenne, or to taste
1 cup dry sherry
1 red bell pepper, cut in 1/2” chunks
1 8-ounce box mushrooms, quartered
1 14-ounce can artichokes, drained and cut in bite-size pieces
1 cup frozen peas
1 tsp Sea Salt (or regular Salt)
1 tsp Black Pepper

Cooked whole grain of your choice.

= DIRECTIONS =

1. Combine the onion, garlic and bouillon in a large pot. Bring to a boil, reduce the heat and simmer 5 minutes while preparing the other vegetables.

2. Add the carrots, potatoes , spices and sherry. Return the liquid to boiling, then reduce the heat and simmer until the vegetables are just tender.

3. Add the bell pepper, mushrooms and artichokes and simmer 5-10 minutes.

4. Stir in the peas, cook an additional 10 minutes to get those flavors going.

Serve over the whole grains of your choice.

 

Kevin’s Tofu Primavera

Several weeks ago I was doing something I really enjoy doing…experimenting with food. In a box of recipes that belonged to my mother was a recipe for Pasta Primavera. But I wanted to make it without the pasta and use something that was lower in carbs. Tofu came to mind, as it has about 2g of carbs per serving, which is a ton less than pasta. But the tofu by itself was terrible – so I decided I needed to marinate the tofu first. So I was experimenting with devising my own recipe based on the original Pasta Primavera. Here’s what I came up with and it tastes friggin’ amazing!

TofuPrim

 

 

 

 

 

 

KEVIN’S TOFU PRIMAVERA

== INGREDIENTS ==

1 pkg Firm Tofu
1 bottle Mrs. Dash Garlic-Herb Marinade

3 Tbsp Olive Oil
3 cloves Garlic, minced
1 Lemon, juiced
1 medium Yellow Squash, halved and cut into 1″ pieces
1 medium Orange Bell Pepper, cut into 1″ pieces
3 cups Broccoli Florets
2 cups halved Grape Tomatoes
8 Green Onions, chopped
1 Tbsp Dried Basil
2 Tbsp Sea Salt
1/3 cup shaved Parmesan Cheese, for garnish

== DIRECTIONS ==

-Marinating the Tofu-

1. Slice Tofu into 1″ x 1″ thin squares (about 1/4th of an inch thick).
2. Place slices of Tofu onto several paper towels, then cover with several more pieces of paper towel. Gently press out the moisture.
3. Place tofu squares into a ziploc bag and pour marinade inside. Seal bag and gently massage the bag to insure coverage on all the tofu pieces.
4. Refrigerate for 3 hours.

WHEN TOFU HAS BEEN PROPERLY MARINATED…

1. Remove Tofu pieces from marinade, gently removing excess marinade. Discard marinade and set Tofu aside.
2. Combine Olive Oil, Garlic, Lemon Juice and Basil in a small bowl. Set aside.
3. Add sea salt to a medium pot filled with water, bring to a boil.
4. Reduce heat to medium. Add squash and bell pepper. Cook for 4 minutes.
5. Two minutes before end of cook time, add Broccoli.
6. Drain vegetables, reserve 1/2 cup of the water.
7. Return vegetables to pot, stir in the tomatoes, green onions, oil mixture, reserved cooking water and tofu.
8. Cook over medium-low heat until tomatoes and tofu are heated.

Garnish with shaved Parmesan on top, serve immediately.