Wednesday, July 23, 2014

Blackened Salmon Salad

Now that's a beautiful plate!

I used to hate salads! I saw them as boring and uneventful. Fortunately, I realized that a salad can be not only healthy, but delicious and full of life as well. I'm not a salad expert, but I have begun exploring this segment. You know I won't cook anything boring

When I was out to lunch one day I had a salmon salad and it was great! It was full of flavor and the presentation was extremely colorful. This is a great summer salad! The blackened fish can be made separately and served with whatever you like but it pairs very nicely with the salad.

I ate this dish with a side of baked pita bread, which I seasoned with olive oil, black pepper, and garlic salt.

Blackened Salmon Summer Salad w/ Balsamic Herb Dressing


Blackened Salmon
1 Salmon Fillet
2 Tablespoons Olive Oil
1 Tablespoon Paprika
1 Teaspoon Onion Powder
½ Teaspoon Black Pepper
½ Teaspoon Kosher Salt
¼ Teaspoon Cayenne Pepper
¼ Teaspoon White Pepper
¼ Teaspoon Dried Thyme
¼ Teaspoon Dried Oregano

Balsamic Herb Dressing
2 Tablespoon Olive Oil
1 Teaspoon Fresh Basil – finely chopped
1 Teaspoon Fresh Parsley – finely chopped
1 Tablespoon Balsamic Vinaigrette
Squeeze of Fresh Lemon Juice

4 cups Spring Mix Salad Greens
¼ cup Cherry Tomatoes
¼ cup Mango - diced
¼ cup Squash – halved
1 Tablespoon Feta Cheese
Pepper to taste
Salt to taste
1 Tablespoon Olive Oil


1.     Preheat an oven to 400 degrees.
2.     In a small bowl, combine all of the dressing ingredients. Mix and set aside.
3.     Line a baking tray with tin foil.
4.     Place the squash skin side down on the tray. Drizzle olive oil over the squash and sprinkle with salt and pepper.
5.     Bake for 5 minutes.
6.     Place the cherry tomatoes on the same tray. Continue to bake the tomatoes and the squash for another 7 minutes.
7.     Take the squash and tomatoes out of the oven. Let cool and combine with the rest of the salad ingredients.
8.     Combine the salad ingredients with the dressings. Toss, cover and set aside.
9.     For the blackened salmon, drizzle the one tablespoon of olive oil on both sides of the salmon.
10. In a small bowl, mix all of the seasonings together and evenly distribute them across the fillet on both sides.
11. Heat up a tablespoon of olive oil on a medium sized skillet over medium-high heat.
12. Place the salmon on the skillet and cook for 6 minutes. Flip, and cook for an additional 5 minutes, or until the salmon is easily flaked with a fork.

13. Place the cooked salmon over top of the salad mix and serve. Garnish the plate with a lemon and baked pita bread.

Wednesday, July 16, 2014

Chicken Whole Wheat Pizza

Who loves pizza? Myles loves pizza! This should come as no surprise. So when I started this healthy kick, I was deeply saddened with the realization that I would no longer be able to indulge in a fresh, hot, sausage and pepperoni pizza.

I knew there was a way to make a pizza in a healthy-ish manner, but I wasn't for it. Then I realized how much I missed pizza. What resulted was the use of whole wheat dough, a light amount of tomato sauce and low fat mozzarella cheese.

Toppings of choice: Tomato, caramelized onion, chicken and spinach. Enjoy!

Chicken Whole Wheat Pizza


Whole Wheat Dough
1 small Tomato, thinly sliced
½ cup Spinach, fresh
¼ cup Caramelized Onion
¼ cup Tomato Sauce
½ - 1 cup Low Fat Mozzarella Cheese
½ cup cooked Boneless Chicken
Chopped Basil, Ground Oregano, Garlic Salt, Red Pepper Flakes to taste


1.     Preheat the oven to 450
2.     Lay the pizza dough on a greased pizza pan.
3.     Spread the tomato sauce evenly across the dough.
4.     Top with half of the cheese.
5.     Add the spinach, onion, tomato and chicken.
6.     Add the remaining cheese.
7.     Top with the basil, ground oregano, garlic salt and red pepper flakes.

8.     Bake for 10-12 minutes.

Friday, July 11, 2014

Chicken Wonton Cups

Cooking is an experience. It's an art. It's fun. So when something that the mind creates comes out extremely well, the reward is being able to indulge in the masterpiece.

I'm still on a healthy eating kick but I needed a break for a few hours. I've seen a bunch of recipes for wonton cups stuffed with various meats,cheeses and veggies. This one here is pretty simplistic. The garlic aioli and Sriracha Sauce is a great finisher to this delicious appetizer. 

Wonton Chicken Cups


½ cup Boneless Chicken – marinated in your favorite BBQ Sauce and then baked
6 Wonton Wraps
2 Tablespoons Panko Breadcrumbs - toasted
1/8 cup Spinach
1 Shallot – diced
1/8 cup Carrot Straws
Sriracha to taste
Sprinkle of Salt
Olive Oil
Cooking Spray

Garlic Aioli
3 Tablespoons Mayo
1 Clove Garlic
¼ teaspoon Salt
1 teaspoon Lemon Juice
Pinch of Pepper


1.     Preheat the oven to 375.
2.     In a medium sized skillet, heat up a tablespoon of olive oil and sauté the garlic for 5 minutes. Set aside.
3.     Once cool, in a small bowl, mix the garlic with the mayo, salt, lemon juice and pinch of pepper.
4.     In the same skillet, sauté the spinach and shallot for 3-4 minutes.
5.     Add the carrot to the mix and continue to sauté for 3 more minutes. Set aside.
6.     Spray a muffin pan with cooking spray and press each wonton wrappers into a section of the pan.
7.     Sprinkle the cups with salt and bake for 8-10 minutes.
8.     Take the cups out of the oven and remove the cups from the pan. Place on a serving tray.
9.     Fill the cups with the cooked chicken, spinach, carrot and shallot mix.
10. Top with the toasted Panko, garlic aioli, and Sriracha.

Wednesday, July 2, 2014

Breakfast Casserole

 Let me make one thing perfectly clear: I love breakfast. Standard protocol for me is the classics: bacon, eggs, pancakes, cereal, etc. However, do you know what’s great? When you cook something amazing and there are minimal dishes to do at the end!

 This breakfast casserole is an example of minimal dishes to clean. It’s also quick to prep and absolutely delicious. This is sort of my take on making a breakfast casserole semi healthy. Using turkey sausage instead of beef sausage and skim milk instead of whole milk are some example of my attempt to make this dish healthy-ish.

Breakfast Casserole


3-4 slices of Whole Wheat Bread
4 Turkey Sausage links
2 Eggs, 3 Egg Whites
¼ Green Bell Pepper
½ cup Skim Mozzarella Cheese
½ cup Skim Milk
¼ cup Heavy Cream
1 Tablespoon Maple Syrup


1.     Preheat the oven to 350.
2.     Cook the sausage links according to package instructions.
3.     Spray a medium sized baking dish with cooking spray.
4.     Line the bottom of the dish with whole wheat bread.
5.     Top the bread with the sausage links, green pepper and cheese.
6.     In a mixing bowl, mix the egg, egg whites, skim milk, heavy cream and maple syrup.
7.     Carefully pour the mix into the baking dish.
8.     Bake for 35 minutes.