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Entrees

Asian Salmon with Kale and Tomatoes

Makes 4 servings 1 tablespoon sesame oil or olive oil cup thinly sliced red onion 3 cloves garlic, minced 1 teaspoon grated fresh ginger plus 4 slices, divided (see note) 4 cups torn or roughly chopped kale, stems cut into -inch slices cup low-sodium vegetable or chicken broth 2 tablespoons low-sodium soy sauce plus 4 teaspoons, divided teaspoon red pepper flakes 1 cup cherry tomatoes, halved 1 pound salmon…

Broiled Salmon

[IMGCAP(1)] Makes 4 Servings, 4 ounces each 1 pound raw salmon fillet (preferably wild salmon) 1 tablespoon light mayonnaise 1 tablespoon paprika 2 ounces lemon juice Add 1 cup of water to the bottom of a broiling pan. Place salmon on the top of the broiling pan. Spread the mayonnaise over the salmon evenly. Sprinkle the paprika over the prepared salmon. Broil in the upper half of the oven for about…

Mussels in Spicy Tomato Sauce

[IMGCAP(1)] Makes 4 servings 1 pound raw mussels cup olive oil 3 cloves of garlic chopped fine 28-ounce can peeled plum tomatoes (no salt added) 1 tablespoon red chili pepper 1 teaspoon coarsely ground black pepper cup cilantro Wash and scrub the mussels removing all the dirt and beards. Discard any of the mussels that have opened. …

Edamame and Bok Choy Rice Bowl

Makes 4 servings 3 cups brown rice, cooked 1 tablespoon sesame oil 1 red bell pepper, sliced 2 cups frozen edamame (shelled) 6 ounces (about 5 heads) baby bok choy, coarsely chopped 2 tablespoons reduced-sodium soy sauce Cook brown rice in pot or rice cooker according to package directions. While rice is cooking, heat sesame oil in a saut pan, skillet, or wok. Add sliced bell pepper and edamame, and saut…

Black Bean Chili

[IMGCAP(1)] Makes 6 servings 6 cups canned black beans, rinsed and drained 16 ounces canned Italian plum tomatoes, no added salt 1 tablespoon olive oil 4 tablespoons chili powder 2 garlic cloves 2 tablespoons white vinegar Pour the contents of the cans of beans into a colander. Rinse under cold water for 10 minutes. Dice the garlic cloves. In a 4-quart pot brown the garlic and olive oil on low heat.…

Grilled Chicken Breast

[IMGCAP(1)] Makes 4 servings 4 skinless boneless chicken breasts (not pounded) 1 tablespoon olive oil 3 lemons Pre-heat the grill to high. Cut the lemons in half. Place the chicken and olive oil in a bowl. Squeeze the lemons onto the chicken. Keep the lemon halves in the bowl and marinate for up to an hour. If time is short, this recipe works without marinating. …

Vegetable-Bean Fajitas

[IMGCAP(1)] Makes 4 servings (2 tortillas per serving) 2 teaspoons extra-virgin olive oil 1 large onion, sliced 1 green bell pepper, sliced 1 red bell pepper, sliced 2 small zucchinis, sliced 4 ounces fresh mushrooms, sliced 2 cloves garlic, minced jalapeo pepper, finely diced 1 tablespoon fresh lemon juice 1 teaspoon cumin 1 teaspoon chili powder cup chopped fresh cilantro 2 cups unsalted cooked beans (e.g. pinto,…

Tofu-Mushroom Tacos

[IMGCAP(1)] Makes 8 tacos (1 taco per serving) 8 ounces extra-firm tofu, drained 1 teaspoon extra-virgin olive oil 1 cups mushrooms, finely chopped 2 green onions, diced 1 clove garlic, minced cup plus 2 tablespoons homemade or low-sodium prepared salsa, divided 1 teaspoon reduced-sodium taco seasoning 1 teaspoon reduced-sodium soy sauce 1 (15-ounce) can (1 cup) unsalted black beans, rinsed, drained 8 small (6-inch) whole-grain tortillas 2 cups leafy green lettuce…

Mediterranean Artichoke-Chickpea Bake

Makes 6 servings 1 cups cooked spelt (prepared according to package directions) 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained 1 (12-ounce) jar marinated artichokes, drained 1 cup frozen peas cup olives (e.g. Spanish, Kalamata), rinsed and drained cup low-sodium marinara sauce 1 clove garlic, minced Pinch black pepper 1 teaspoon oregano …

Basic Cashew Cream

[IMGCAP(1)] Makes 12 servings ( cup per serving) 2 cups raw cashews Juice of 1 small lemon 2 cloves garlic (optional, for savory recipes) Pinch of white pepper (optional, for savory recipes) 1 tablespoon agave or coconut maple sugar (optional, for sweet recipes) 1 teaspoon vanilla (optional, for sweet recipes) …

Sriracha Sesame-Tofu Sandwich

[IMGCAP(1)] Makes 4 servings 1 (15-ounce) package extra-firm tofu 2 tablespoons reduced-sodium soy sauce 1 clove garlic, minced 1 teaspoon ginger, minced 1 teaspoon sriracha sauce (more or less to taste) 1 teaspoon toasted sesame seeds 4 slices whole-grain baguette (about 1 ounce each) cup green and red baby lettuce leaves 4 slices tomato …

Spaghetti Squash with Ratatouille

Makes 8 servings 1 small spaghetti squash, quartered 1 tablespoon extra-virgin olive oil 1 onion, diced 1 small eggplant, chopped 1 medium zucchini, chopped 2 cloves garlic, minced 1 (14.5-ounce) can unsalted diced tomatoes, with liquid 1 teaspoon basil 1 teaspoon oregano 1 teaspoon marjoram teaspoon black pepper 1 tablespoon capers, rinsed, drained cup whole Mediterranean olives, rinsed, drained 1 tablespoon balsamic vinegar 1 teaspoon honey …

Filet of Sole on a Bed of Spinach

Makes 4 servings 2 whole garlic cloves 4 cups baby spinach (about 5 bags) 2 tablespoons unsalted pistachios 10 plum tomatoes, small to medium size 2 medium sized lemons 1 pound fillet of sole cup olive oil 1 teaspoon ground black pepper Preheat oven to 400 degrees. Slice the garlic cloves into thin slices with a sharp knife. Place spinach and the sliced garlic in a large pot with a…

Salmon Burgers on a Bed of Watercress

[IMGCAP(1)] Makes 4 servings cup chopped shallots cup olive oil 12 ounces raw salmon, skins removed 1 large egg cup whole wheat bread crumbs 1 tablespoon chopped dill cup lemon juice cup white balsamic vinegar teaspoon coarsely ground black pepper 1 pound watercress 1 serving tzatziki …

Scallop and Mango Skewers with Red Pepper Salsa

Makes 4 servings 12 ounces scallops cup olive oil 3 ounces lemon juice 2 mangos (or 1 cup frozen mango) 4 medium red bell peppers Pre-heat oven to 300 degrees. Wash, dry, and remove the seeds of the bell peppers. Cut in half and place them pulp side down on a cookie sheet. Brush with olive oil and bake for 60 minutes until soft. …

Tropical Grilled Chicken Breasts with Papaya

Makes 4 servings 4 boneless skinless chicken breasts, not pounded cup olive oil 1 teaspoon cumin seed 1 teaspoon cilantro seed 1 teaspoon chili powder 1 medium papaya 4 ounces lime juice 2 limes Prepare a hot grill. Combine the olive oil, chicken and spices in a shallow pan. Mix thoroughly so that the chicken is well covered with spices. …

Tomato Sauce

[IMGCAP(1)] Makes 12 servings about 1 cup each This is a simple, excellent tomato sauce with only 32 mg of sodium. Be sure to use San Marzano tomatoes, which can be found at most supermarkets. 4 28-ounce cans of Italian plum peeled tomatoes 4 peeled whole garlic cloves cup olive oil 2 pepperoncino (or substitute crushed red pepper flakes, to taste) 1 teaspoon coarsely ground black pepper cup fresh, washed…

Lentil Patties with Basil-Arugula Cashew Cream

[IMGCAP(1)] Makes 10 patties For Lentil Patties: 1 cup small green lentils, dry 3 cups low-sodium vegetable broth 1 tablespoon chia seeds 2 medium carrots, finely shredded 1 medium yellow potato, finely shredded 4 green onions, finely chopped cup finely chopped arugula 2 tablespoons finely chopped basil 1 clove garlic, minced 1 teaspoon Dijon mustard cup old-fashioned oats, dry 1/3 cup whole-grain bread crumbs 1 teaspoon reduced-sodium…

Marinated and Grilled Striped Bass

[IMGCAP(1)] Makes 4 servings 1 pound striped bass cup olive oil 3 ounces lime juice 3 ounces lemon juice 1 tablespoon lime zest 1 garlic clove cup chopped cilantro teaspoon black pepper Combine olive oil, lime and lemon juice, lime zest, cilantro and garlic in a shallow pan. …

Sea Bass with Tomatoes and White Beans

[IMGCAP(1)] Makes 4 servings 1 pound Chilean sea bass (or substitute haddock or cod) 6 large ripe plum tomatoes 3 large ripe yellow tomatoes 4 garlic cloves 2 tablespoons olive oil 6 ounces of lemon juice (about 3 to 4 lemons) 16-ounce can of white beans drained and rinsed 1 teaspoon black pepper 1 tablespoon sweet paprika cup whole wheat bread crumbs 5 fresh basil leaves, washed and dried …