Foodie Friday: 21 Day Fix Approved Maple Glazed Salmon

Total Time: 4 hrs. 50 min.
Prep Time: 15 min.
Cooking Time: 35 min.
Yield: 6 servings

Ingredients:
1 untreated cedar plank (about 17-by-10-1/2 in.)
2 Tbsp. water
¼ cup pure maple syrup
2-inch slice fresh ginger, peeled, finely chopped
¼ cup fresh lemon juice
3 Tbsp. reduced-sodium soy sauce
2 cloves garlic, finely chopped
Ground black pepper (to taste; optional)
1 Tbsp. olive oil
1 bunch green onions
2½ lbs. raw center-cut salmon fillet with skin

Preparation:
1. Soak plank in water for 3 hours before grilling.
2. Bring water, maple syrup, ginger, lemon juice, soy sauce, garlic, and pepper (if desired) to a boil in medium saucepan over medium-high heat. Reduce heat to medium-low; gently boil, stirring frequently, for 10 to 15 minutes, or until reduced to about ½ cup. Let cool. (Maple glaze may be made 2 days ahead of time and chilled, covered. Bring maple glaze to room temperature before using.)
3. Preheat grill on high.
4. Lightly cover the cedar plank with oil. Arrange green onions in one layer on plank to form a bed for salmon.
5. Place the salmon skin-side down on the cedar plank.
6. Drizzle with half of maple glaze, reserving other half of glaze to serve with grilled salmon.
7. Grill, covered, without turning, for about 20 minutes, or until salmon flakes easily when tested with a fork.
8. Serve salmon with reserved maple glaze.

Foodie Friday: 21 Day Fix Approved Grilled Pork Chops with Peach and Jalapeño Salsa

Total Time: 30 min.
Prep Time: 20 min.
Cooking Time: 10 min.
Yield: 4 servings, 1 pork chop each

Ingredients:
2 medium ripe peaches, peeled, chopped
¼ medium red onion, chopped
1 medium jalapeño pepper, seeds and veins removed, chopped
¼ tsp. crushed red pepper flakes
2 Tbsp. fresh lime juice
½ tsp. hot pepper sauce (like Tabasco)
2 Tbsp. finely chopped fresh cilantro
4 (4-oz.) center-cut pork chops, lean, boneless
¼ tsp. sea salt
¼ tsp. ground black pepper

Preparation:
1. Combine peaches, onion, jalapeño, red pepper flakes, lime juice, hot pepper sauce, and cilantro; mix well. Set aside.
2. Preheat grill or broiler on high.
3. Season pork chops with salt and pepper.
4. Grill or broil  chops for 4 to 5 minutes on each side, or until desired doneness.
5. Top pork chops evenly with salsa; serve immediately.

Foodie Friday: 21 Day Fix Approved Rosemary & Garlic Burgers

Total Time: 1 hr. 17 min.
Prep Time: 10 min.
Cooking Time: 1 hr. 7 min.
Yield: 4 servings

Ingredients:
1 whole garlic bulb
1 lb. raw 95% lean ground sirloin
1 medium zucchini, coarsely grated
6 fresh rosemary sprigs, leaves removed and finely chopped, stems discarded
¼ tsp. sea salt
½ tsp. cracked black pepper
4 whole-grain hamburger buns
4 slices medium tomato
4 lettuce leaves
4 red onion slices

Preparation:
1. Preheat oven to 400° F.
2. Remove outer papery white layer from garlic, keeping each individual clove covered, and keeping cloves attached to the bulb. Cut off top ½-inch of bulb. Place on a piece of aluminum foil; wrap to completely seal. Bake for 45 minutes, or until tender.
3. Preheat grill or broiler to high.
4. When cool enough to handle, peel away foil from garlic. Squeeze garlic into a large bowl.
5. Add sirloin, zucchini, rosemary, salt, and pepper; mix well. Shape mixture into four patties.
6. Grill or broil patties for 4 to 6 minutes on each side, or until desired doneness.
7. Top each bottom bun with a patty, tomato slice, lettuce leaf, onion slice, and top bun.

21 Day Fix Approved: Grilled Corn with Chili, Cheese and Lime

Ingredients

• Hot water
• 4 ears of corn, husks removed
• 2 tsp. olive oil
• Sea salt (or Himalayan salt) (to taste; optional)
• ¼ cup crumbled queso fresco (or feta cheese)
• ¼ tsp. cayenne pepper
• 1 medium lime, cut into 4 wedges

Instructions

1. Preheat grill to medium.
2. Bring large pot of water to boil; add corn. When water returns to a boil, remove corn. Drain well.
3. Brush corn with oil. Season with salt if desired.
4. Place corn on grill, turning frequently, for about 4 minutes, or until corn kernels are browned. Remove from grill.
5. Sprinkle corn with cheese and cayenne pepper. Serve immediately with lime wedges.

Foodie Friday: Healthy Fish Tacos

Ingredients

• 2 Tbsp. low-fat (1%) plain yogurt
• 3 Tbsp. fresh lime juice, divided use
• 3 Tbsp. finely chopped cilantro, divided use
• 1 medium tomato, chopped
• ½ medium onion, chopped
• 1 medium jalapeno, seeds and veins removed, chopped (optional)
• 1 lb. white fish (like cod, halibut, or mahi mahi), washed, patted dry
• Sea salt (or Himalayan salt) (to taste; optional)
• 4 (6-inch) whole wheat tortillas, warm
• 1 cup shredded cabbage
• 4 lime wedges (for garnish; optional)

Instructions

1. Preheat grill or broiler on high.
2. To make yogurt sauce, combine yogurt, 2 Tbsp. lime juice, and 1 Tbsp. cilantro in a small bowl; mix well. Set aside.
3. To make salsa, combine tomato, onion, jalapeño (if desired), and 1 Tbsp. cilantro in a small bowl; mix well. Set aside.
4. Season fish with salt if desired.
5. Grill or broil fish for 4 to 5 minutes on each side, or until fish flakes easily when tested with a fork.
6. Evenly top tortillas with fish, cabbage, and remaining 1 Tbsp. cilantro. Drizzle with remaining 1 Tbsp. lime juice, and yogurt sauce; garnish with lime wedges. Serve with salsa.

Foodie Friday: 21 Day Fix Approved Taco Salad

Ingredients

• 2 tsp. olive oil
• 1 lb. raw 93% lean ground turkey
• 1 Tbsp. Taco Seasoning Blend (or packaged low-sodium taco seasoning)
• ¼ cup water
• Nonstick cooking spray
• 8 (6-inch) corn tortillas, cut into strips
• ½ medium ripe avocado
• 1 Tbsp. lemon juice
• 1 dash garlic powder
• Sea salt (or Himalayan salt) (to taste; optional)
• 6 cups shredded lettuce
• 4 medium tomatoes, chopped

Instructions

1. Heat oil in medium nonstick skillet over medium heat.
2. Add turkey; cook, stirring frequently, for 5 to 7 minutes, or until no longer pink.
3. Add taco seasoning and water; cook, stirring frequently, for 5 to 8 minutes, or until most water has evaporated. Remove from heat. Set aside.
4. Heat a medium nonstick skillet pan over medium high heat. Lightly coat skillet with spray. Add tortilla strips; cook, stirring constantly, for 3 to 4 minutes, or until crisp and golden brown. Set aside.
5. Mash avocado in a small bowl with a fork.
6. Add lemon juice, garlic powder, and salt (if desired); mix well.
7. Divide lettuce evenly between four serving bowls. Top with turkey mixture, tomatoes, avocado mixture, and tortilla strips; serve immediately.

Foodie Friday: Spinach, Tomato and Quinoa Casserole

Total Time: 40 min.

Prep Time: 15 min.

Cooking Time: 25 min.

Yield: 5 servings

Ingredients:

Nonstick cooking spray

2½ cups cooked quinoa

8 large eggs, lightly beaten

¾ cup reduced-fat (2%) cottage cheese (or part-skim ricotta)

4 cups raw spinach

1 cup cherry tomatoes, halved

½ cup finely chopped basil

Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

Preparation:

1. Heat oven to 375° F.

2. Lightly coat 9×12-inch baking dish with spray. Set aside.

3. Combine quinoa, eggs, cottage cheese, spinach, tomatoes, and basil in a large bowl; mix well. Season with salt and pepper, if desired.

4. Pour quinoa mixture into baking dish. Bake for 20 to 25 minutes, or until a toothpick inserted into the center comes out clean.

Foodie Friday: Shrimp Noodle Bowl

Total Time: 25 min. (plus 30 minutes marinating time)

Prep Time: 20 min.

Cooking Time: 5 min.

Yield: 4 servings

Ingredients:

20 raw medium shrimp, cleaned and deveined, tail on (about 6 oz.)

10 tsp. low-sodium fish sauce (like nuoc cham)

Finely ground black pepper

½ tsp. ground turmeric

8 oz. dry rice noodles (or vermicelli pasta)

Boiling water, divided use

1 cup bean sprouts

1 medium cucumber, cut into matchstick-sized pieces

1 medium carrot, cut into matchstick-sized pieces

4 lettuce leaves, chopped

2 Tbsp. fresh cilantro leaves

2 Tbsp. chopped fresh mint leaves

2 Tbsp. chopped fresh Thai basil (or basil) leaves

2 Tbsp. honey

3 Tbsp. fresh lime juice

¼ cup chopped raw peanuts

Preparation:

1. Combine shrimp, pepper, and turmeric in a small bowl; cover. Refrigerate for 30 minutes.

2. Cook rice noodles in water according to package directions. Drain; set aside.

3. Preheat grill or broiler on high.

4. Grill or broil shrimp for 3 to 5 minutes, or until shrimp is opaque and firm.

5. Evenly divide rice noodles between four serving bowls.

6. Top evenly with bean sprouts, cucumber, carrot, lettuce, cilantro, mint, and basil. Set aside.

7. To make broth, combine ¾ cup hot water, ¼ cup fish sauce, honey, and lime juice; mix well.

8. Top each bowl evenly with broth and sprinkle with peanuts; serve immediately.

Foodie Friday: Zucchini, Ham and Cheese Quinoa Cups

 

Zucchini, Ham, and Cheese Quinoa Cups

Total Time: 39 min.
Prep Time: 24 min.
Cooking Time: 15 min.
Yield: 8 servings, 2 each

Ingredients:
Nonstick cooking spray
2 cups cooked quinoa
2 large eggs, lightly beaten
2 large egg whites (¼ cup)
1 cup shredded zucchini (about 1 medium)
1 cup shredded sharp cheddar cheese
2 Tbsp. grated Parmesan cheese
½ cup diced lean ham
¼ cup finely chopped parsley
2 medium green onions, chopped
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

Preparation:
1. Heat oven to 375° F.
2. Lightly coat two regular twelve-cup muffin tins with spray. Set aside.
3. Combine quinoa, eggs, egg whites, zucchini, cheddar cheese, Parmesan cheese, ham, parsley, and green onions in a large bowl; mix well. Season with salt and pepper, if desired.
4. Evenly pour quinoa mixture into muffin cups.
5. Bake for 12 to 15 minutes, or until a toothpick inserted into the center of cups comes out clean.