Good For You Archives - Page 16 of 19 - What the Forks for Dinner?

Grilled Fennel Salad

Grilled Fennel Salad

Fennel is crunchy and slightly sweet with a slight anise flavor…….like a light licorice. The stalks are topped with feathery green leaves, where flowers grow, and produce fennel seeds. The bulb is white or pale green. The bulb, stalk, leaves and seeds are all edible, but most recipes call for the bulb and the fronds…….the feathery green at the top. Fennel is also loaded with antioxidants, vitamin C, and fiber, so it’s super healthy. Fennel lesson over!

Fennel is one of those things that most people either love or hate……..I believe that haters have never tried it…….just my opinion. But, if you are a hater, try our Grilled Fennel Salad. Grilling the fennel adds to the slightly sweet flavor and the fresh herbs and lemon give it a fresh taste. It can be served either warm or at room temperature.

I served this salad with a Tuscan Pork Tenderloin. Three parts sage, to one part rosemary, then garlic, salt, pepper, and fennel seed to taste. Rub the pork with oil and pat on the herbs, roast in a 400* oven for 30-45 minutes. Serve with the Grilled Fennel Salad.

Tim had never had fennel, that he could remember, and he really liked it. I personally love it. You can also add it to gratins, or scalloped potatoes. It lends a background taste that will make people wonder what it is…….

So, for your next cookout try our Grilled Fennel Salad!

Grilled Fennel Salad

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Author: Marty Boyd
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Yield: 2 1x
Category: Salad
Method: Grill
Cuisine: American

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Ingredients

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2 fennel bulbs, sliced
2 tablespoons olive oil
1 tablespoon each fresh basil, parsley, thyme and fennel fronds
juice and zest of 1 lemon
Parmesan shavings

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Instructions

Cut the tops from the fennel reserving the fronds. Removing and hard or inedible outer parts.
Trim a tiny bit off the bottom, keeping the core intact.
Slice the fennel into thick slices.
Drizzle each side with olive oil, season with salt and pepper.
Place slices on a medium hot grill turning until you get a nice grill marks and fennel is tender to the touch.
Whisk together the lemon, olive oil, herbs and zest adding salt and pepper to taste, then drizzle all over.
Garnish with the shavings of Parmesan cheese.

Keywords: fennel, herbs, grill, salad, parmesan cheese

Penne Salmon Pasta

Penne Salmon Pasta

Every once in a while you have a recipe that you fall back on time, and time again……..such is Penne Salmon Pasta.

As I mentioned in an earlier post, I had recipes that I thought I would never see again………….I cannot thank my friend and co-worker……..or should I say miracle worker, Jeanne enough. She rescued my lost recipes from their Word Perfect prison. So, Tim and I were able to enjoy this yummy pasta dish………….and now I get to share it with all of you.

This dish has so many parts that are good for you. In addition to being super easy to prepare, it is also loaded with taste.

It has an Asian flare……….garlic, ginger, oyster sauce, rice wine vinegar, and a touch of Sriracha for spice. The salmon gives you all those good Omega’s. Spinach is high in fiber with tons of vitamins and antioxidants. Add in the shiitake mushrooms for more fiber, B vitamins, and minerals. Toss in enriched whole grain pasta, and a touch of green onion for garnish…………..it’s a healthy bowl full of bliss.

So, the next time you are craving a healthy pasta dish, give the Penne Salmon Pasta a try, your taste buds and your body will thank you!

Penne Salmon Pasta

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Author: Marty Boyd
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Yield: 4 1x
Category: Pasta
Method: Cook
Cuisine: American

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Ingredients

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8 oz. penne
¼ cup chicken broth
3 tablespoons oyster sauce
3 tablespoons rice wine vinegar
1 tablespoon soy sauce
½ teaspoon Sriracha
2 teaspoons cornstarch
1tablespoon coconut oil
3 cloves garlic, chopped
5 cups spinach, stemmed
3 green onions, separated into white & green parts each finely chopped
1tablespoon ginger, finely chopped
1 lb. salmon fillets cut in 1 by 1/4 in. strips
6oz. shiitake mushrooms

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Instructions

Cook penne according to package directions. Drain and set aside.
Combine broth, oyster sauce, vinegar, soy sauce, Sriracha, and cornstarch in a small bowl.
Heat oil in a large nonstick wok over high heat.
Add garlic, white part of green onion, & ginger; sauté 15 seconds. Add salmon and mushrooms; cook stirring often 4-5 minutes or until salmon is cooked. Stir in cornstarch mixture along with spinach. Heat to boiling. Stir in penne heat 1 min. transfer to serving bowl. Garnish with green onion( green part)

Notes

Note; soy sauce may be substituted for oyster

Keywords: salmon, pasta, spinach, mushrooms

Cream of Asparagus Soup

Cream of Asparagus Soup

Cream of Asparagus Soup……….even the name sounds silky and elegant. That is just what this soup is, and it has no cream in it………What you say no cream?????

I know I was amazed too! I have made plenty of cream soup, but they have all got their creaminess from heavy cream. But heavy cream has a lot of calories, and a lot of fat so, what to do to reduce that??

I have seen recipes what have used instant potatoes to thicken soups, so I wondered if a regular potato would work. Low and behold it did! Adding some onion and garlic to the asparagus gave it just the right underlying taste. The only other thing it needed was salt and pepper.

Now, I have have one of those handy immersion blenders, and next to my Kitchen Aide stand mixer, it is one of the best gadgets I own. It works like a blender but with NO, I repeat, No big mess to cleanup after, just plug it in, stick it in your pan, and blend away. There are many versions on the market, do yourself a favor and get one…….. you won’t be sorry.

Now, I did want to add just a touch of cream with out using cream, so sour cream (low-fat) is a great substitute. You just need a small amount to make a big impact.

I garnished the soup with some beautiful reserved asparagus tips that I blanched until just tender crisp, and just a few slivers of parmesan cheese.

Serve it with a rustic loaf of French bread, and it’s a great light lunch or dinner.

Of course, as always if you have your own asparagus …………….Yum! I am still gushing over ours, it is fabulous!

Cream of Asparagus Soup

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Author: Marty Boyd
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Yield: 4 1x
Category: Soup
Method: Cook
Cuisine: American

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Description

Cream Soup with out the cream!

Ingredients

Scale

1 pound asparagus
2 teaspoons butter
1 small onion, chopped
1 clove garlic, minced
1 medium russet potato, peeled and diced
4 cups chicken stock
3 tablespoons low fat sour cream
Parmesan cheese
Salt and pepper to taste

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Instructions

In a large pot, melt butter over low heat. Add onion and garlic, sauté on low for 3-4 minutes.
Trim asparagus, removing tough ends, and cut into 2 inch pieces, reserving the tips for garnish
Add diced potato and asparagus pieces to onion and garlic in the pot. Add chicken stock and season with salt and pepper. Cover and cook for 20-25 minutes or until asparagus is very tender. While asparagus is cooking, blanch tips until tender crisp, cool under running water and set aside for garnish.
Remove from heat and using an immersion blender puree until smooth (alternately you can puree mixture in a regular blender in batches, then return to pot). Stir in sour cream until well blended.
Ladle into serving bowls, garnishing with asparagus tips and parmesan cheese.

Keywords: asparagus, soup, healthy,