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Making fish and shellfish is easier than you thought. Check out next month’s class: Here Fishy Fishy to learn how to make recipes like the one below! RSVP online today!

Wild Red Sockeye Salmon with Tomatoes

So yummy!


Yield: 4 Servings
Ingredients
One large piece of salmon, 20 to 24 oz, thawed if frozen
1 small container of grape or cherry tomatoes, cut in half
drizzle of olive oil
5 – 6 slices of lemon, finely sliced
1 teaspoon of garlic powder
Salt and freshly cracked pepper
Whole thyme sprigs

Instructions
Preheat the oven to 375 degrees. Place a cookie sheet in the oven to preheat.
Cut a large piece of foil with ample room for the fish and tomatoes to cook. Place the salmon on the foil, and arrange the tomatoes around the fillet. Sprinkle with garlic powder, olive oil, salt and pepper. Place the lemon slices on top of the fillet and criss-cross the fresh thyme sprigs over the fish. Place a top cover of foil on the fish, and roll the corners in to form a steam packet.
Remove the cookie sheet from the oven (be careful, it is going to be hot)! And bake the fish at 375 degrees until an internal temperature of 145 degrees is reached. Check the fish for doneness at 25 to 30 minutes.
Remove from oven, and let sit in foil packet for a few minutes before removing and serving.
Copyright ©2012 Becky’s Healthy Kitchen, LLC. All Rights Reserved.

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Hey Kids! This blogger is back. I will be supplying you with at least one deliciously healthy recipe of the month each month of 2012. And if I get my act together (doubtful) maybe even TWO recipes per month. I have been working on my new website, and I definitely recommend that you check it out, hey maybe even register for a cooking class.

I hope your 2012 is off to a good start. This soup is sweet, savory, and oh so yum. Make it on a Sunday and bring it to work for your lunches throughout the week.

Chipotle Sweet Potato Soup

(Vegetarian, Gluten Free)

2 large sweet potatoes, peeled and cut into cubes
2 medium carrots, (you can leave the skin on) diced
1 TB olive oil
1 to 1½ teaspoons cumin
1 medium onion, finely chopped
2 stalks celery, chopped
6 cloves of garlic, minced
8-10 cups of reduced sodium vegetable broth
1/3 of a chipotle in adobo (approx 1 Tablespoon), add more if you like it spicier
1 can no salt added tomatoes (15 oz)
1 can no salt added black beans, rinsed
1 bag (8oz) spinach
Optional for garnish: avocado and cilantro

Instructions:

In large soup pot, heat the olive oil. Add in the sweet potatoes, carrots, celery, onion, and garlic. Saute over medium high heat for 5-10 minutes, adding in the cumin toward the end. Now add in the vegetable broth. Cover and let simmer for 20-30 minutes, until the vegetables are soft. Remove from heat, and add in the tomatoes and chipotle in adobo. Using a hand blender or a regular blender, puree the soup. Return to medium heat, and stir in the spinach and black beans, and stir until spinach has wilted. Garnish with avocado and cilantro if desired. Makes approx 6 or 7 (2 cup) servings.

Nutritional Information; 2 cup serving size
(not including garnish)
Calories: 241
Fat: 6 g
Sat Fat: 2 g
Chol: 10 mg
Sodium: 784 mg
Carbs: 39 g
Fiber: 6 g
Protein: 9 g
Yum Factor: High

Copyright 2012 Becky’s Healthy Kitchen. All Rights Reserved.

Inspired from a magazine that I saw at my parent’s house. Seriously.

Check out this recipe that I will be demoing for the St. Joan of Arc Wellness Fair on Sept 28th! Even better yet? Stop by from 11:30 to 2:00 pm to try a sample for yourself!

Ingredients

1 cup quinoa, rinsed and drained

2 teaspoons canola oil

1 medium onion, chopped

1 4-oz can chopped green chilies

2 cloves garlic, minced

1 14 oz can reduced sodium chicken or veggie broth

1/4 cup pepitas, toasted

3/4 cup coarsely chopped fresh cilantro

1/2 cup chopped scallions

2 tablespoons lime juice

1/4 teaspoon salt

Instructions

Toast quinoa in a large dry skillet over medium heat, stirring often, until it crackles and becomes aromatic, 3 to 5 minutes. Transfer to a fine sieve and rinse thoroughly.

Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add chiles and garlic; cook, stirring for 30 seconds. Add the quinoa and broth; bring to a simmer. Reduce heat to maintain a gentle simmer, cover and cook until the quinoa is tender and most of the liquid has been absorbed, 20 to 25 minutes.

Add pepitas, cilantro, scallions, lime juice and salt to the quinoa; mix gently and fluff with a fork.

Yield: 6 (2/3 cup) servings

Nutrition
Per Serving

Calories: 170

Fat: 6 g

Sat Fat: 1 g

Chol: 0 g

Carbs: 23 g

Protien: 7 g

Fiber: 3 g

Sodium: 330 mg

Recipe Source: Eating Well (www.eatingwell.com)

Steak and carbs. Under 500 calories. Can’t be done, you say? Watch me!

Here’s the best part – Becky’s Healthy Kitchen Meals (prepared by Avec Moi) will be available for pick up at Avec Moi’s awesome brand new location in Broad Ripple this summer…just in case you don’t have time to make it at home!

Under 500 calories. No. Joke.

Yield: 4 (5oz) servings (pre-cooked weight) plus generous 1 cup risotto

Ingredients:

20 oz skirt steak (flank steak will also work)
1 cup Arborio rice
1 cup onion, finely chopped
1 clove elephant ear garlic, very finely minced
2/3 cup dry white wine (I used sauv. blanc)
2 oz finely shredded cheese (I used aged manchego, but parmesan would work too)
4 cups reduced sodium gf chicken broth
2 cups mushrooms (I used portabello), cut into large chunks
1 bunch asparagus, ends snapped and cut into thirds
2 teaspoons olive oil
½ teaspoon each – salt, pepper and garlic powder for seasoning the steak

Instructions:

Season the steak with salt and pepper. Set aside.

In a steamer basket, steam the asparagus for 3 minutes – remove immediately and place in an ice bath. Once asparagus has cooled, drain and set in fridge for later use.

In a large nonstick pot, warm 1 teaspoon of olive oil. Add the half of the onions and garlic and all of the mushrooms and cook for a few minutes, stirring frequently. You may need a splash of wine to deglaze the pan at the end their cooking time. Remove from pan and set aside.

In a large nonstick pot (can be the pot that you cooked the mushrooms in), warm 1 teaspoon of olive oil.  Add the remaining onions and garlic and cook, stirring frequently for a few minutes. Now, add the rice and cook together for a few more minutes.  Add the wine and cook until it has been almost reduced. The most important thing during this whole process is to keep stirring and to use a nonstick pot!

Fire up your grill or broiler( if using an oven) and cook the steak approx 7 minutes on each side, depending on your desired level of “done-ness.” Medium rare is pictured above approx 145-150 degrees internal temperature.

Once the wine has been reduced, add 1 and 1/3 cups of the stock, and keep stirring until the stock has been nearly evaporated, approx 5 to 7 minutes. Repeat this broth-reducing process two more times until the risotto is cooked. During the last few minutes of cooking, stir in the asparagus, mushrooms and cheese.

Nutritional Information Per serving
(all nutritional calculations are approximations)

Cal: 500
Fat: 18.3 g
Sat Fat: 8.3
Chol: 90 mg
Sodium: 1018.3 mg
Carbs: 46 g
Fiber: 3.1 g
Protein: 36.8 g

Recipe Source : Becky’s Healthy Kitchen Original

Copyright ©2011 Becky’s Healthy Kitchen, LLC and Avec Moi, LLC. All Rights Reserved.

Hey everyone!

I am very excited about this blog. It will give me the opportunity to share with you things like Becky’s Healthy Kitchen Recipes, Workout tips, health and wellness thoughts and all kinds of fun stuff.

Check back often for updates.

I welcome your comments!

Thanks again for your support.

Teaching at Indys Kitchen

Did you ever notice that the best sauces, stews and soups usually start out with the following?

  • onions
  • carrots
  • celery

This mixture, which is the basic foundation for LOTS of Becky’s Healthy Kitchen recipes is actually from the French culinary tradition. I know, you are surprised I would recommend using anything from the French tradition (can you say TONS of cream and butter!?).

So, to make this triad of veggie goodness, all you need to do is follow this ratio:

2:1:1

That is 2 parts onion to 1 part carrot and 1 part celery.

Wow, wasn’t that easy?

AND…if you don’t want to spend the time chopping veggies, check out Trader Joe’s pre-made Mirepoix.