A HEALTHY AND DELICIOUS SALAD

We enjoy salads of all kinds but sometimes I struggle to make them healthy and not use the same old boring lettuce, tomatoes, and cucumbers. This salad is full of vitamins and fiber and is colorful and flavorful. The fact that it is so simple just adds to the appeal.


BLACK BEAN SPINACH SALAD

 4 c. fresh baby spinach
 1 can (15 ou.) black beans-rinsed and drained
 1 c. chopped sweet yellow pepper
 2 medium tomatoes cut into wedges
 1 c. shredded zucchini
 1 c. (4 ou.) shredded cheddar cheese
 1/2 c. chopped walnuts, toasted
salad dressing of your choice- We love Ken's Honey Dijon Lowfat
In a large salad bowl combine the spinach, beans and pepper. Top with tomatoes and zucchini, sprinkle with walnuts and cheese. Serve with salad dressing. Yield: 4 servings
For the two of us I just layer the items on two plates and save a bowl.

Southwest Stuffed Peppers

We really like stuffed peppers. I have tried a couple of different recipes and tonight's was a hit! Even though it used ground beef, which we are trying to limit, It was still pretty healthy. The green peppers themselves are full of Vitamin C and the tomatoes are also great for you. The recipe makes 8 servings but I only fixed 4 and saved the rest of the filling to be used later in the week as taco filling.


SOUTHWEST STUFFED PEPPERS
8 medium green peppers
1 lb. lean ground beef (I am going to used ground turkey next time)
1 can diced tomatoes and green chilies, undrained (14 1/2 ou.)
 1 1/2 c. water
 1 envelope (5.4 ou) Mexican-style rice and pasta mix (Rice-a-Roni brand is what I used)
2 c.(8ou.) shredded Mexican cheese blend
 Cut tops off peppers and remove seeds. In a dutch oven, cook peppers in boiling water for 3-5 min. Drain and rinse in cool water; set aside.
In a large skillet brown ground beef over medium heat until no longer pink; drain. Add the diced tomatoes, water, and pasta mix. Bring to a boil. Reduce heat and simmer 6-8 min. or until liquid is absorbed.

Place 1/3 c. rice mixture in each pepper; sprinkle with 2 tbsp. cheese and top with remaining rice mixture. Place in a  greased 9x13 baking dish. Cover and bake at 375 for 25 min. Sprinkle with remaining cheese and bake 5-10 more minutes or until cheese is melted and peppers are tender.

MEDITERRANEAN SEARED SCALLOPS

One of my favorite seafood dishes is scallops. The large fresh sea scallops are the best because they hold their shape during cooking and have a nice consistency. However, I don't always have access to fresh ones so I often buy frozen ones. This recipe was delicious even with the frozen scallops.

MEDITERRANEAN SEA SCALLOPS
3 tbsp. all purpose flour
1/2 tsp salt
1/2 tsp. dried marjoram
2 tsp. olive oil
1 1/2 lbs. sea scallops
1/2 c. dry white wine
1 tbsp. balsamic vinegar
Fresh parsley springs (optional)
Combine first 3 ingredients in a large zip-top bag; add scallops. Seal bag and shake to coat.
Heat oil in a large, nonstick skillet over medium- high heat. Add scallops; cook 3 minutes on each side until done. Remove from pan; keep warm.
 Add wine and vinegar to pan; cook 3 minutes or until slightly thick, stirring with a whisk. Stir in scallops; remove from heat. Garnish with parsley sprigs if desired.
Serving suggestion: Serve with orzo tossed with chopped tomato, feta cheese, basil, salt, and black pepper. Refrigerate any leftovers.      Serves 4

SALMON-THE STEAK OF THE FISH FAMILY

Salmon is touted as being a very healthy choice and is cooked and presented in various ways. One of my favorite ways to fix Salmon is on the grill. This recipe is cooked in the oven but I have also used the sauce and cooked it on the grill instead. I rarely have fillets that are as large as this recipe calls for so I have to adjust the cooking time most of the time. The results are delicious nonetheless.

BROWN SUGAR GLAZED SALMON  
1 tbsp. brown sugar
 2 tsp. butter
1 tsp. honey
 1 tbsp. olive oil
1 tbsp. Dijon mustard
 1 tbsp. soy sauce
 1/2 to 3/4 tsp. salt
 1/4 tsp. pepper
1 salmon fillet( 2-2 1/2 lbs)
 In a small saucepan over medium heat, cook and stir the brown sugar, butter and honey until melted. Remove from the heat; whisk in the oil, mustard, soy sauce, salt and pepper. Cool for 5 min.
 Place Salmon in a large foil-lined baking pan; brush with brown sugar mixture. Bake uncovered at 350 for 20-25 min. or until fish flakes easily with a fork.

PANKO-GREAT COATING FOR FISH!

One of my favorite "breadings" for fish is Panko (Japanese bread crumbs). It is light and crisps up really well. Today's seafood recipe is an old favorite!
CRISPY FISH WITH LEMON-DILL SAUCE
2 large egg whites, lightly beaten
1 c. panko
1/2 tsp. paprika
3/4 tsp. onion powder
 3/4 tsp. garlic powder
4(6 ou.) skinless cod fillets (sometimes I use flounder or tilapia)
1 tsp. black pepper
1/2 tsp. salt (I omit)
 cooking spray
 1/4 c. canola mayonnaise   2 tbsp. finely chopped dill pickle  1 tsp. fresh lemon juice  1tsp chopped fresh dill
 lemon wedges
Preheat broiler  Place egg whites in a shallow dish. Combine panko, paprika, onion and garlic powder in a shallow dish. Sprinkle fish with pepper and salt. Dip each fillet in egg white then dredge in panko mixture; place on a broiler pan coated with cooking spray. Broil 4 min. on each side until desired degree of doneness.
Combine mayonnaise, pickle, lemon juice, and dill .Serve with fish and lemon wedges. Yield: about 4 servings and about 2 tsp. of sauce

PECAN BAKED CATFISH

Many times I search the local grocery store for fresh fish to no avail. So, as I shopped for groceries this week, I had to substitute. Kroger carries an excellent line of frozen fish that I buy on a regular basis. The portions are just right for two and the selection is good. I substituted Orange Roughy for Catfish in this recipe and it turned out fine. However, I must say that I am not quite satisfied with the way the pecans stick to the fish. The next time I try it I plan to only put the pecans on one side and avoid turning the fish.
PECAN BAKED CATFISH
4 (5ou.) catfish fillets(may substitute)
butter flavored cooking spray(I just used regular cooking spray with Canola)
3/4 c. pecans finely chopped
2 tbsp. milk
1 egg beaten
3 tbsp. Dijon mustard
lemon wedges for garnish
Preheat oven to 400. Rinse thawed catfish in cold water and pat dry. Coat a rimmed baking sheet with cooking spray. Place pecans in a shallow dish, milk, egg, and mustard in another. Dip catfish in milk mixture turning to coat, and then roll in pecans.  Place catfish on baking pan, sprinkle with salt and pepper to taste (I omit salt). Bake for 10-12 min. until fish flakes easily with a fork. Garnish with lemon wedges and serve.

SEAFOOD SURPRISES

At our house we are trying to limit red meat and add more healthful choices. We both like seafood and I have found some delicious recipes that offer a variety of ways to prepare it. This week I will share a few of our favorites starting with SALMON PATTIES. I found this recipe many moons ago in THE PLAINS GEORGIA COOKBOOK. Does that name ring a bell? Yes, Plains is the home of former President Jimmy Carter who is one of my most admired people. This recipe makes 4 good sized patties and is delicious when served as a left-over.
SALMON PATTIES 
1 large can of salmon
1 egg
1/3 cup minced onion (1 small)
1/2 c. flour
1 1/2 tsp. baking powder
Drain Salmon and reserve 2 tbsp. of the juice
Mix Salmon, egg and onion. To the Salmon juice add flour and baking powder. Mix all together and form into 4 patties (or more if you like smaller portions). Fry in canola oil until golden brown,