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RE: Dieting..need variety (Follow-Up #20)

posted by: canarybird on 01.06.2007 at 08:15 pm in Cooking Forum

Here's a good one from the series of low glycemic index diet recipes that I posted last year:


Serves 4 - 6

9 ounces (250 grams) salmon fillet, skinned
5 TBS extra virgin olive oil
1/2 tsp sea salt
1/2 tsp freshly ground black pepper
9 ounces (250 grams) asparagus (about 16 medium spears), ends trimmed
9 ounces (250 grams) new potatoes, if possible red skinned, cooked and quartered
(approx 14 small potatoes see photo)
1 lb (450 grams) cherry tomatoes, cut in half
3/4 cup (4 oz or 125 grams) crumbled reduced-fat feta cheese
6 spring onions, chopped
4 TBS fresh mint, chopped
3 TBS fresh basil, chopped
3 TBS fresh dill, chopped
10 ounces (300 grams) mixed salad leaves or baby spinach (about 2 small bags)
3 TBS lemon juice
1 tsp lemon zest
1/2 tsp sea salt
1/4 tsp freshly ground pepper

1. Brush the salmon with 1 TBS olive oil and sprinkle with the salt and pepper.
Place salmon on an oiled grill over medium-high heat and cook, turning once, about 4 minutes per side, or until the fish is opaque and flakes easily. Remove and set aside on a plate to cool.

If preferred, bake salmon in oven at 425F (218C) for about 10 to 12 minutes until it is opaque.

2. Slice asparagus spears diagonally into 1-inch (2.5 cm pieces) and cook in a steam basket placed over a frying pan or pot of boiling water until spears are tender, about 5 minutes.
Then rinse them under cool water and set aside.

3. Prepare the vinaigrette by whisking together the remaining 4 TBS of olive oil, lemon juice, zest, salt and pepper. Toss the salad leaves with half the dressing and arrange on a large platter.

4. Once salmon has cooled, break it up into bite-sized pieces and place it in a large bowl, adding the potatoes, tomatoes, asparagus, feta, spring onions and fresh herbs. Add the remaining dressing and toss gently. Spoon this mixture over the salad greens and serve.

Source: Adapted from Rick Gallops Glycemic Index Diet Green-Light Cookbook


And another from the same source:

This recipe is a winner !


Serves 4

2 TBS olive oil
2 chopped onions
1 clove garlic chopped finely
4 cups (125 grams) chopped spinach leaves
1 TBS chopped fresh leaves of mint
1/4 teasp herbes de Provene
1/2 teasp sea salt
1/2 teasp freshly ground black pepper
4 skinless, boneless chicken breasts 4 oz (125 grams) each

2 oz (50 grams) light Boursin cheese
1 TBS freshly grated parmesan
1 red pepper, seeded, quartered and roasted
1/2 cup (4 oz or 120 ml) white wine
1/2 cup (4 oz or 120 ml) chicken stock
2 x 15 ounce tins of chopped tomatoes
1/4 teasp crumbled strands of saffron
1/2 cup large-flake slow cooking porridge oats

1. Prepare red peppers and put into toaster oven or grill to roast. Chop spinach and set aside.

2. Heat 1 TBS of the oil in a large non-stick frying pan over medium heat and cook half the onion and all the minced garlic for about 5 minutes.
Add the spinach and cook a further 2 minutes or until wilted. Stir in the mint, herbes de Provene and 1/4 teasp each of the salt and pepper.
Remove from pan and put all into a bowl to cool.

3. Place the chicken breasts on a cutting board between two sheets of cling film and beat with a mallet or rolling pin until they have spread and are about 1/4 inch (5 mm) thick. (Here I trimmed the edges of each one to make more of a tidy rectangle and put the cut bits into a ziplock in the freezer.)

4. With a fork, mix the two cheeses into the spinach mixture to combine. Spread the filling mixture over the chicken breasts, nearly to the edges. Cut the red pepper into strips and lay them across the filling. PHOTO ONE.

5. Starting at the short end, carefully roll up the breasts and place them seam-side down on a large platter or cutting board. Sprinkle them with the rest of the salt and pepper.

6. Heat the remaining 1 TBS olive oil in a large nonstick frying pan over a medium heat. Cook the remaining onion about 5 minutes, then add the wine, chicken stock, tomatoes, saffron and a little more seasoning. Simmer on low heat, covered for about 8 minutes, then add the oats and stir.

7. Place the rolled chicken breasts on top of the sauce in the pan and continue to simmer, covered, for 20 - 25 minutes or until the chicken is completely cooked through.

8. To serve - place the chicken on a plate and spoon sauce around and over the top.
Serve whole if rolls are small, or even better - slice them thickly with a sharp knife to display the colourful filling.

Source: Adapted from Rick Gallop's GI Diet Green-Light Cookbook

My Comments: This was a really delightful dish and it was such a surprise to see how the porridge oats came out as a sauce thickener which also added fibre.
I wouldn't hesitate to serve this as a company dinner. It certainly didn't seem like diet food ! I didn't have any mint and my jar of herbes de Provene was a little stale so I went to the garden and took a small handful of flat parsley, oregano, wild celery, thyme and basil and chopped them finely, adding them in step 2 to the spinach.
This dish could also stand a bit of heat for those who would prefer a few pepper flakes or the addition of a mildly hot pepper.

I halved the recipe, doing only two large breasts for the two of us, but used one whole red pepper, halving the rest of the ingredients except the oil for cooking.



clipped on: 01.29.2007 at 11:55 pm    last updated on: 01.29.2007 at 11:55 pm

RE: Anyone else love cumin? (Follow-Up #20)

posted by: velodoug on 10.27.2006 at 10:52 am in Cooking Forum

We use more cumin than any other spice. Two parts ground cumin + two parts ground corriander + one part ground turmeric is our basic curry spice mixture. Two parts ground cumin + two parts ground ancho chiles + one part Mexican oregano is our basic Mexican spice mixture.


clipped on: 01.29.2007 at 11:15 pm    last updated on: 01.29.2007 at 11:15 pm