Quick & Easy Salmon with Polenta and Warm Tomato Compote

Growing up, there were a couple of foods that I did not like: fish and tomatoes. And now, armed with that information take a good look at the picture of this recipe ... okay, now you can congratulate me on how mature my taste buds have become! I've learned to not only tolerate, but also appreciate and enjoy both fish and tomatoes, and the combination of the two in this dinner was surprisingly... well, perfect.

So, never fear, frustrated parents ... your children may whine and complain now when you put delicious food in front of them, but you can take hope that their taste buds will also someday mature as nicely as mine have! :)

Salmon with Polenta and Warm Tomato Compote
4 SERVINGS 
PREP: 10 minutes           COOK: 15 minutes            READY IN: 25 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

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• 4 salmon fillets (4 oz.-6 oz. each)
• 1 cup dry polenta
• 3 1/2 cups chicken broth
• 1 tablespoon butter
• 1 pint grape or cherry tomatoes, halved
• 1/2 red onion, minced
• 3 tablespoons olive oil, divided
• 1 tablespoon white wine vinegar (or apple cider vinegar)
• 1 tablespoon lemon juice
• 1 tablespoon chopped fresh parsley
• freshly ground pepper for serving

DIRECTIONS

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1. In a saucepan, bring the chicken broth to a boil. When it comes to a full boil, turn down the heat to low and whisk in the polenta. Cover and let sit for 15-20 minutes, occasionally whisking to prevent burning on the bottom. After about 15 minutes (when the polenta is becoming mostly soft and creamy), add in the butter for the last few minutes of cooking. Pull it off the heat when it is creamy and still slightly runny (you can add in more water while it is still heating if it starts to become too dry).
2. While the polenta is cooking, cut up the tomatoes, onion, and parsley. Combine the tomatoes, onion, two tablespoons of the olive oil, vinegar, and lemon juice in a medium bowl. 
3. Pour the remaining tablespoon of olive oil into a medium skillet on the stovetop and heat to medium-high. Place the salmon fillets, skin side down, in the pan and sprinkle with salt and pepper. Let cook for 7 minutes, then turn the fillets over and let them cook for another 2-3 minutes, or until they are flaky and opaque.
4. Remove the salmon from the pan, and pour the tomato mixture into the still heated pan. Cook for 3-5 minutes, until the tomatoes are warmed and starting to lose their shape. 
5. Serve the salmon over the polenta topped with the tomato compote, fresh parsley, and freshly ground pepper.

NUTRITION FACTS

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    1 cup polenta with a fillet and 1/2 cup tomato compote    551 calories   25.6 g fat   40.6 g carbs    40.6 g protein    9.2 g sugar   

Enjoy!
Recipe adapted from I Can Cook That.

Wedge Salad with Cilantro Dressing

I don't know about you but I ate one too many treats during the Superbowl. I was probably eating my feelings...poor Broncos. But I'm ready to get back on track with healthy eating!

A quick meal doesn't always mean you need to pick up fast food and a healthy meal doesn't mean it takes 1 hour to prep. A simple wedge salad is always a good option to turn to. It's low in calories and you can load it up with whatever you want! We love having these staple ingredients in our house to turn to for an easy meal or snack!

Wedge Salad with Cilantro Dressing
8 SERVINGS 

PREP: 5 minutes           COOK: 20 (for bacon & eggs)           READY IN: 25 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

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• 1 head iceberg lettuce
• 6 pieces bacon, cooked and chopped
• 1/4 cup feta cheese
• 4 hard boiled eggs, chopped
• 1/4 chopped red onion
• Ranch dressing or Cilantro dressing (see recipe below)

Cilantro Dressing

• 6 oz fat free plain greek yogurt
• 10 oz green salsa verde
• handfull of cilantro
• 1 teaspoon lime juice

DIRECTIONS

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1. Boil eggs for 15-20 minutes. When done cooking, let cool. Peel and chop. 
2. Cook bacon and chop. 
3. Finely chop onion.
4. Cut head of lettuce into 8 sections.
5. Drizzle with dressing.
6. Layer bacon, hard boiled eggs, onion, and feta on lettuce. 

NUTRITION FACTS

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  1 wedge w/o dressing   93 calories  6g fat   4g carbs   7g protein   2g sugar   

---

  1 wedge w/ dressing   110 calories  6g fat   6g carbs   9g protein   3g sugar   

Cilantro Lime Turkey Burgers

My number one priority for fixing dinners, besides having a well rounded meal, is time. Sure, there are occasions that I bake and cook for fun, but really, with 3 kids ages 5 and under, let's be honest, time isn't plentiful. Not that I'm complaining - my house is always a party - but a party that must be monitored, otherwise I'd have naked kids running around smearing who knows what on the walls. And that's really not the type of party I want to welcome in my home, if you catch my drift.

You will notice most of my dinner recipes posted on this site are easy, or can be prepped throughout the day. Otherwise, we'd be eating take out every night, or I'd be fixing dinner with 3 kids hanging off me. And if I felt up for the extra exercise, I might consider it. But really, by dinner time, I'm usually ready for bed.

This recipe has been a favorite the past few weeks. It's packed with protein, and super simple to prepare. I've even prepped them the day before and left them as patties in the fridge until we were ready to throw on the grill or George Foreman.

Cilantro Lime Turkey Burgers
4 SERVINGS 
PREP: 10 minutes           COOK: 10 minutes            READY IN: 20 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

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• 1/4 large red onion (or 1/2 of a medium one)
• 1/2 bunch cilantro
• 1 pound ground turkey
• 1 tablespoon garlic powder
• 1 teaspoon salt
• 1 teaspoon black pepper
• juice from 1 lime
• cheese (optional)

DIRECTIONS

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1. In a food processor, pulse the red onion and cilantro until it's just past diced.  (You could dice them by hand as well, I just don't like big bits of onion in my burger. I like the taste to be more subtle).
2. In a medium bowl, mix together the red onion, cilantro and turkey.
3. Add in the garlic powder, salt, black pepper, and lime juice. Mix together until blended.
4. Divide into 4 equal patties and throw on the grill. Grill for 7-10 minutes, or until golden brown.

NUTRITION FACTS

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*These nutritional facts are for the turkey patty only. They do not include toppings or bun.

    1 turkey patty    197 calories   10g fat   2.3g carbs    21.6g protein    .7g sugar   

Enjoy!
Recipe adapted from Subee's Kitchen.

Recipe Refresh: Spinach Artichoke Dip

Thanksgiving is coming, which means we dust off some of our favorite comfort foods. Of course there are all the traditional meal dishes, sides, and desserts, but there are also the pre-dinner foods that inevitably make a showing.

When I think of one of my favorite appetizers, a nice, creamy spinach-artichoke dip always comes to mind. While the traditional version of this decadent dip is often made with mayonnaise, butter, lots of cheese, and filled with fat and calories, this skimmed-down version is much healthier. With the addition of flavorful ingredients such as feta, hot sauce, and Worcestershire sauce, though, this refresh will still satisfy!

Spinach Artichoke Dip
16 SERVINGS 
PREP: 15 minutes           COOK: 20-25 minutes            READY IN: 35-40 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 2 tablespoons olive oil
• 1 red onion, diced
• 1 garlic clove, minced
• 1 10-oz box of chopped frozen spinach, thawed and squeezed of excess moisture
• 1 10-oz can artichoke hearts, drained and chopped
• 2 teaspoons Worcestershire sauce
• 1-2 dashes of hot sauce (e.g. Tabasco)
• 1/2 cup crumbled feta cheese
• 1/2 cup fat free Greek yogurt or low-fat sour cream
• salt and pepper 
• 3 tablespoons grated Parmesan cheese

DIRECTIONS

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1.  Preheat the oven to 375ºF. 
2. Heat the olive oil in a medium-sized skillet and add the onion, cooking until translucent. Add the garlic, spinach, artichoke, Worcestershire sauce, and hot sauce. Stir together about one minute, until heated through. 
3. Remove from heat and stir in the feta and yogurt, and season to taste with salt and pepper. 
4. Spread the mixture into an 8x8 (approximately) baking dish coated with cooking spray. Sprinkle with Parmesan. 
5. Bake 20-25 minutes, until the cheese is melted and the mixture is hot and bubbling.
6. Serve hot with sourdough baguette slices or crackers. 

NUTRITION FACTS

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    1/4 cup serving of dip    53 calories   3.2 g fat   3.9 g carbs    2.9 g protein    .9 g sugar   

Original Recipe	Refresh Recipe
2 tablespoons butter,                           4 ounces cream cheese,   2 1/4 total cups cheese	2 tablespoons olive oil,                               4 ounces (1/2 cup) Greek yogurt, less than 3/4 cup cheese
In 1/4 cup: 106 calories 7 g fat (5 g saturated) 302 mg sodium	In 1/4 cup: 53 calories 3.2 g fat (1.2 saturated) 107 mg sodium

Enjoy!
Recipe adapted from Latin D'Lite cookbook by Ingrid Hoffmann.

White Bean Avocado Wraps

Wraps seem to be the big thing these days. The thin tortilla cuts back on carbs, while providing a creative foundation for any number of filling and flavor combinations. These avocado, bean, and slaw wraps get a flavor kick from the chili powder and sharp cheddar cheese. They are dense and filling, but their fresh, light feel makes them perfect for lunch or dinner. We like to make these on the go by packing up the fillings in separate sealed containers, then assembling them while we're out hiking or taking a picnic dinner to daddy when he's working late. (Sneak peek: I think they'd pair perfectly with today's other recipe - Sweet Potato Chips!)

White Bean Avocado Wraps
4 SERVINGS 
PREP: 20 minutes           COOK: 0 minutes            READY IN: 20 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 2 cups shredded red cabbage
• 1 carrot, shredded
• 1/4 cup chopped fresh cilantro
• 2 tablespoons cider vinegar
• 1 tablespoon canola oil (or other mild-flavored oil) 
• 1/4 teaspoon salt
• 1/4 teaspoon chili powder
• 1 (15-oz) can white beans
• 1 ripe avocado
• 1/2 cup shredded sharp cheddar cheese
• 2 tablespoons minced red onion
• 4 whole wheat tortillas or wraps

DIRECTIONS

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1. Combine shredded cabbage, carrot, and cilantro in a bowl. Whisk together the vinegar, oil, salt, and chili powder. Pour over cabbage mix and toss together.
2. In a separate bowl, mash white beans and avocado together to make a mostly smooth paste. Mix in the cheese and onion.
3. Assemble wraps by spreading the bean and avocado paste evenly over the top of a tortilla (leaving about 1/2 inch all around the sides). Spread an even layer of the cabbage slaw over the top, then roll the tortilla to make a wrap. Cut and serve.

NUTRITION FACTS

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    1 wrap with 1/2 cup avocado/bean & 2/3 cup slaw    346 calories   17 g fat (4 g saturated)   44 g carbs    12 g protein    3 g sugar   

Feel free to experiment with the flavors in these wraps - substituting in different beans, spices, or cheese for new and interesting combinations. If you come up with a combo you especially like, be sure to share in the comments below. The possibilities are endless!
Recipe adapted from Eating Well.

Linking up here.

Over-Stuffed Avocados

Avocados by themselves are divine, but then when you fill them with chicken, onions, cucumbers, and yogurt? Something amazing is born. These over-stuffed avocados are a great appetizer or game day treat. And the plus side - they are less than 300 calories a piece!

Over-Stuffed Avocados
4 SERVINGS 
PREP: 10 minutes           COOK: 10 minutes            READY IN: 20 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

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• 4 medium avocados
• 2 chicken breasts, cooked and cubed
• 1/4 cup green peppers, diced
• 1/4 cup red onion, diced
• 1/4 cup cucumber, diced
• 1/3 cup nonfat yogurt
• 1 teaspoon dijon mustard
• 1 teaspoon lemon juice
• 1/2 teaspoon salt
• 2 Tablespoons sugar (or as needed)

DIRECTIONS

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1. Slice avocado in half lengthwise. scoop out center, leaving about 1/4 inch of the fruit all around. Put scooped fruit in medium-sized bowl. Set halves aside.
2. Add chicken, pepper, onion, cucumber, yogurt, mustard, lemon juice, salt, and sugar to the bowl. Mix well.
3. Scoop mixture into avocados. Chill if desired.

NUTRITION FACTS

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    3/4 cup serving    259 calories   12.9 g fat   13.4 g carbs    22.7 g protein    8.5 g sugar   

Enjoy!
Recipe adapted from Muscle & Fitness Hers

Slow Cooker Chicken Curry

I remember the first time I smelled curry. Growing up, I'd never had the fragrant spice blend because apparently (I've come to learn as an adult), it's one of the few flavors my mom actually doesn't like, and so our family never cooked with it. When I arrived for a summer study abroad in Jerusalem as a fresh, young 20-year-old I'd walk the Old City, and every time I passed an open spice market I was always struck by a particular aroma that felt as old as the stone walls and streets that I was walking along. I never could place exactly what the smell was, and for me it became the fragrance of travel and foreign lands. The mystery of curry lasted for me until I met my husband, who began introducing me to his love of Indian and other Middle Eastern and South Asian foods. Now, I use curry regularly in my cooking, and love experimenting with all the different directions you can go depending on what it's combined with.

This particular curry recipe is one of my absolute favorites. The slow cooking really allows the rich curry flavor to settle into the dish, without making it too strong or spicy. Plus, it is surprisingly easy and flexible - I can prep it in advance with the slow cooker, during nap time so that it's ready to go on a busy evening, or right at dinner time. It is basically one of those "throw it all in the pot and let it sit" recipes, and it always seems to come out well, no matter what. I've shared it several times with friends and family, and each time they've asked for the recipe afterward. One of these days maybe I'll share it with my mom in hopes of converting her to curry, also!

Slow Cooker Chicken Curry

6 SERVINGS 

PREP: 20-25 minutes   COOK: 6-8 hours in slow cooker or 40 minutes on stove top                            READY IN: 60 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 1 tablespoon oil
• 1 red onion, cut into wedges
• 5 cloves garlic, minced
• 1 tablespoon finely minced fresh ginger or 1 teaspoon ginger powder
• 2 tablespoon curry powder
• 1/2 cinnamon stick (I never have cinnamon sticks, so I just add in several shakes of powdered cinnamon)
• 3 whole cardamom pods or 1/4 tsp ground cardamom (optional)
• 1 14-oz can crushed tomatoes
• salt and pepper to taste
• 1 pound sweet potatoes (3-4 medium), unpeeled, cut bite-size 
• 2-3 frozen chicken breasts
• 1 cup Greek yogurt or light coconut milk (depending on what flavor you're going for)
• 1 cup fresh or defrosted frozen peas

DIRECTIONS

---

1. Heat oil in pan, add onion and saute until soft and golden. Add garlic and spices, stir for 30 seconds, until fragrant, then stir in the tomatoes and bring to a simmer. Season with salt and pepper. 
2. If cooking in a crockpot, put potatoes on the bottom, then top with chicken and the tomato sauce. Set cooker to low for 6-8 hours. 
3. Half hour before serving, remove the cooked chicken pieces and shred with a fork. Add the chicken back in, fold in yogurt and peas, and add more seasonings to taste. 
4. OR without a slow cooker ... Follow directions above, but use a large pot over the stove top. Add chicken, spices, and tomatoes, cover and let simmer on medium-low for 40 minutes. Shred the chicken, then fold in yogurt and peas, and simmer for another 10 minutes. 
5. Serve over rice.
   
   

SIMPLE TIP

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If I'm short on prep time, I honestly skip the whole sauce prep, and just throw this all (minus the yogurt and peas) into the pot, give it a stir, then let it do it's magic until I'm ready to shred the chicken and then add the peas and yogurt before serving. The spices and everything cook together into a delicious dish even when I shortcut it this way.

NUTRITION FACTS

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 Serving size: about 1 to 1 1/2 cups   286 calories   4.6 g fat   35.7 g carbs    26.1 g protein    7.8 g sugar

Enjoy!
Recipe Adapted from The Family Dinner Cookbook.

Easy Baked Balsamic Chicken

A friend introduced me to this recipe years ago, and it has been one of my go-to recipes ever since. It's deceptively easy and quick to prepare, and never fails to impress! My favorite is to serve it over couscous, as the tiny pasta soaks up the juices from the baked chicken perfectly. In the absence of couscous, though, it goes well served over whatever I have on hand (rice, quinoa, pasta, etc.).

Easy Baked Balsamic Chicken

4 SERVINGS 

PREP: 15 minutes           COOK: 45-60 minutes            READY IN: 60-75 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 4 skinless, boneless chicken breast halves (about 1 pound)
• 1 red onion, thinly sliced
• 1 (14.5 oz.) can diced tomatoes
• 2 tablespoon olive oil
• 1/4 cup balsamic vinegar
• 1-2 tablespoons dried basil or Italian seasoning
• 1/4 teaspoon garlic powder
• 1/4 cup shredded parmesan cheese
• salt & pepper to taste

DIRECTIONS

---

1. Place thawed chicken breast pieces (or frozen if you're in a pinch for time) in the bottom of a glass baking pan. 
2. Cover with onions and tomatoes. 
3. Pour olive oil and balsamic vinegar evenly over top. Sprinkle with seasonings (more if you like a lot of flavor, less if you don't). 
4. Cover pan with aluminum foil and bake at 425 degrees for 40-50 minutes, or until chicken is cooked through. 
5. Serve over couscous, orzo pasta, rice, or quinoa, sprinkled generously with parmesan cheese.

NUTRITION FACTS

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(Recipe makes 4 servings)

1 serving    328 calories   14 g fat (3.5 g saturated)    7.5 g carbs    41.4 g protein    3.8 g sugar   

Enjoy!