Making The Complicated Simple

Posts tagged ‘recipe’

Salmon Fillet With Sweet Potato & Cucumber

You ever had the feeling that you paid too much for an item after you bought it? That’s exactly the way I felt after buying some salmon filet at WholeFoods last week.  I usually get my salmon somewhere else but they are too small, I wanted thicker salmons so I settled for WholeFoods Wild Alaskan Sockeye Salmon fillet for $11.99 (12 oz).  They had better taste good, and boy! I do not regret the $11.99.

Fish is a healthy protein that you should eat at least 3 times a week.  The best ones to have are

  • salmon
  • mahi mahi
  • tilapia
  • flounder
  • catfish

SimpleChef will help you incorporate fish the clean eating style.  For this recipe you need

  • 4 salmon fillet
  • 2 medium sweet potato baked and diced with skin
  • 2 medium English cucumber
  • 1 tsp of white wine vinegar
  • 1/2 tsp stevia
  • a mandolin slicer.  I’ve had the Oxo good grip one for 5 years now and swear by it.
  • olive oil cooking spray
  • salt and pepper
  • other seasoning of choice for the fillet
  • non-stick pan

Step 1: Sprinkle the salmon fillet with salt, pepper, other seasoning and let it seat for a few minutes.

Step 2: remove some of the cucumber skin and slice them into ribbon style.  Sprinkle salt and pepper over it and let it seat for a few minutes.  Spray cooking spray on your pan and heat it over medium toss in the cucumber and let it saute for 2 minutes.  Add the vinegar and salt and toss for another minute and set it aside.

Step 3: Spray some more cooking spray – 5 quick spray is 1 serving – and let it heat over medium.  Cook the salmon for 5 minutes on each side.

The entire meal should yield 4 servings divided equally and

Voila le poisson succulent!


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SimpleChef: Turkey Meatloaf with Baked Sweet Potato

I am doing a plate revolution in my house as of this week.  It all started when my husband, who is more than 6 feet tall told me “Web just because I am tall doesn’t mean that my plate should be loaded with food”.  I looked at him all puzzled and asked what he wanted me to do.  He told me that he was now “100% on board with clean eating but the big plates had to go, gone, kaput!”

This was never an issue for me because I mostly eat on the go in small containers.  My husband on the contrary eats at home. So here we are sometimes, him with a big plate and me with a container from my cooler.  He also told me flat out “Whatever you are doing, that’s what I want to do.  I don’t see you eating in a big plate”.

Starting today I am bringing you SimpleChef in smaller plates.  Besides portion size as we know it has gone out of control in the United States.  What use to be a large size drink years ago is now a small.  So I bring you 2 tips this week

  1. use smaller plates because what you see is what you eat. If you don’t have it in front of you, you will not eat it.
  2. When having dinner during the week, put everyone’s serving in a plate and store the rest in the refrigerator right away.  First it gets cold, second you already put it away, and third you don’t see it and you will be less tempted to go for seconds.

Finally getting to SimpleChef’s recipe for this week I bring you a turkey meatloaf paired with classic baked sweet potato.  What you need:

  • Pre-heated oven at 375 degrees
  • As many sweet potatoes you will need washed, sprayed with olive oil cooking spray, and wrapped in aluminum foil (If you don’t plan on eating them in the next 3 days, don’t bake a whole lot of sweet potatoes, it will go bad and the food will be wasted).
  • 1 pound of ground turkey breast (make sure the package says “Turkey Breast” which is leaner, I get mine at Trader Joe”s)
  • 1 cup of onion
  • 1 cup of tri-color peppers
  • 1 cup of whole wheat bread crumbs or panko bread crumbs
  • pepper to taste
  • 1 whole egg and 2 egg whites.
  • 1  flat cookie pan
  • olive oil cooking spray
  • lettuce leaves and salsa for garnish

Step 1: Mix the turkey and all the other ingredients except the potato  very well in a bowl. Get dirty and use your hands.  Spray the pan with olive oil cooking spray, use an ice scream scoop to separate the turkey  and use 2 scoops for 1 serving.  Place the turkey on the cookie pan, and spray with cooking spray. (Using the ice scream scoop allows you to use leftovers for snacks, salads, a quick sandwich or a wrap.)

Step 2: place the turkey and the potato in the oven and cook the turkey and potato for 45 minutes (or until well cooked).

Step 3: 5.5 ounces of turkey topped with 2 tbsp of salsa, and 4 ounces of sweet potato will satisfy you over 1 lettuce leaf.

Voila! and enjoy

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