The 150 Healthiest 15-Minute Recipes on Earth by Jonny Bowden Page B
Authors: Jonny Bowden
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throughout. Serve over the hot orzo.
Yield : 4 servings
Per Serving : 503 Calories; 15g Fat (26.6% calories from fat); 34g Protein; 58g Carbohydrate; 8g Dietary Fiber; 35mg Cholesterol; 218mg Sodium
From Chef Jeannette
To Complete the Meal : Serve with sautéed asparagus (see page 174 ) or green beans amandine (see page 105 ).
If You Have 5 More Minutes : Garnish with 1/4 cup (15 g) chopped fresh parsley for a touch of fresh green.
Simple and Sweet Chili Salmon
Cakes
From Dr. Jonny : Chef Jeannette and I were talking the other day, and we both have noticed the explosion of “limited-ingredient” products that are hitting the supermarket shelves. Seems there’s a premium on simplicity these days—one of my favorite brands of dog food even has a limited-ingredient version. The appeal of five-ingredient recipes is that you know exactly what’s in them, and they’re generally really easy to make. Here’s Chef Jeannette’s version of a five-ingredient nutritional powerhouse. (Okay, I’m fudging slightly. There’s a sixth optional ingredient herb.) By now you’ve heard me talk about the benefits of salmon so many times, you’re probably sick of hearing about it, but in case you missed it the first 100 times, salmon is high in omega-3 fats, which contribute to the health of your brain and heart; high in protein; and high in a powerful antioxidant called astaxanthin. All the ingredients in this dish are easy to find—look for the sweet chili sauce in the Asian or ethnic section of any large grocery store.
Ingredients
1 large egg
2 tablespoons (28 g) sweet chili sauce, plus extra for topping
2 tablespoons (5 g) minced fresh basil or cilantro, optional
1 can (14 3/4 ounces or 420 g) wild Alaskan salmon (or 2 cans [7.5 ounces or 210 g each] Vital Choice Wild Red), drained and flaked
2 tablespoons (10 g) quick-cooking oats
2 teaspoons sesame oil
In a medium bowl, mix together the egg, 2 tablespoons (28 g) of the chili sauce, and fresh herb, if using. Add the salmon and oats and mix until well combined. Form into four 1-inch (2.5 cm) patties. Heat the oil in a large skillet over medium. Add the patties and cook until lightly browned and cooked through, about 4 minutes per side. Serve the salmon cakes with extra chili sauce for topping, if desired.
Yield : 4 servings
Per Serving : 172 Calories; 7g Fat (39.5% calories from fat); 23g Protein; 2g Carbohydrate; trace Dietary Fiber; 108mg Cholesterol; 90mg Sodium
From Chef Jeannette
To Complete the Meal : Serve over a bed of lettuce with seasoned cucumber. To prepare the cucumber salad, peel and grate or thinly slice 1 English cucumber and dress with 3 tablespoons (45 ml) of unseasoned rice vinegar, 1 teaspoon of agave nectar or Sucanat, 1 teaspoon of low-sodium tamari, and 1 teaspoon of toasted sesame oil. The longer it sits, the stronger the flavor.
A Healthier Sandwich:
Ginger-Salmon Pocket on the Go
From Dr. Jonny : Okay, I’ll be the first to admit I’m not a huge fan of the sandwich as a go-to meal. Why? Because your basic deli sandwich uses junky, low-quality, high-carb bread and meats that are filled with nitrate and sodium, not to mention sauces loaded with sugar. But there’s no doubt that a sandwich can make an excellent quick (and healthy!) meal, providing you build it with the right materials.
We use sprouted-grain wraps and pockets, but you can also use whole-grain options. Sprouted grains retain their natural plant enzymes, which are beneficial for digestion and are also nutrient rich. Some argue that the nutrients in sprouted-grain breads are easier to absorb, but others argue that the effect is minor. No matter. Sprouted, and whole-grain, wraps are preferable to the bulky rolls made with refined white flour that come with the average deli sandwich. Whole grains are fine, but make sure the first ingredient is whole wheat or whole oats, and look for at least 2 grams of fiber per slice, preferably 3. For protein and omega-3 fats you
Yield : 4 servings
Per Serving : 503 Calories; 15g Fat (26.6% calories from fat); 34g Protein; 58g Carbohydrate; 8g Dietary Fiber; 35mg Cholesterol; 218mg Sodium
From Chef Jeannette
To Complete the Meal : Serve with sautéed asparagus (see page 174 ) or green beans amandine (see page 105 ).
If You Have 5 More Minutes : Garnish with 1/4 cup (15 g) chopped fresh parsley for a touch of fresh green.
Simple and Sweet Chili Salmon
Cakes
From Dr. Jonny : Chef Jeannette and I were talking the other day, and we both have noticed the explosion of “limited-ingredient” products that are hitting the supermarket shelves. Seems there’s a premium on simplicity these days—one of my favorite brands of dog food even has a limited-ingredient version. The appeal of five-ingredient recipes is that you know exactly what’s in them, and they’re generally really easy to make. Here’s Chef Jeannette’s version of a five-ingredient nutritional powerhouse. (Okay, I’m fudging slightly. There’s a sixth optional ingredient herb.) By now you’ve heard me talk about the benefits of salmon so many times, you’re probably sick of hearing about it, but in case you missed it the first 100 times, salmon is high in omega-3 fats, which contribute to the health of your brain and heart; high in protein; and high in a powerful antioxidant called astaxanthin. All the ingredients in this dish are easy to find—look for the sweet chili sauce in the Asian or ethnic section of any large grocery store.
Ingredients
1 large egg
2 tablespoons (28 g) sweet chili sauce, plus extra for topping
2 tablespoons (5 g) minced fresh basil or cilantro, optional
1 can (14 3/4 ounces or 420 g) wild Alaskan salmon (or 2 cans [7.5 ounces or 210 g each] Vital Choice Wild Red), drained and flaked
2 tablespoons (10 g) quick-cooking oats
2 teaspoons sesame oil
In a medium bowl, mix together the egg, 2 tablespoons (28 g) of the chili sauce, and fresh herb, if using. Add the salmon and oats and mix until well combined. Form into four 1-inch (2.5 cm) patties. Heat the oil in a large skillet over medium. Add the patties and cook until lightly browned and cooked through, about 4 minutes per side. Serve the salmon cakes with extra chili sauce for topping, if desired.
Yield : 4 servings
Per Serving : 172 Calories; 7g Fat (39.5% calories from fat); 23g Protein; 2g Carbohydrate; trace Dietary Fiber; 108mg Cholesterol; 90mg Sodium
From Chef Jeannette
To Complete the Meal : Serve over a bed of lettuce with seasoned cucumber. To prepare the cucumber salad, peel and grate or thinly slice 1 English cucumber and dress with 3 tablespoons (45 ml) of unseasoned rice vinegar, 1 teaspoon of agave nectar or Sucanat, 1 teaspoon of low-sodium tamari, and 1 teaspoon of toasted sesame oil. The longer it sits, the stronger the flavor.
A Healthier Sandwich:
Ginger-Salmon Pocket on the Go
From Dr. Jonny : Okay, I’ll be the first to admit I’m not a huge fan of the sandwich as a go-to meal. Why? Because your basic deli sandwich uses junky, low-quality, high-carb bread and meats that are filled with nitrate and sodium, not to mention sauces loaded with sugar. But there’s no doubt that a sandwich can make an excellent quick (and healthy!) meal, providing you build it with the right materials.
We use sprouted-grain wraps and pockets, but you can also use whole-grain options. Sprouted grains retain their natural plant enzymes, which are beneficial for digestion and are also nutrient rich. Some argue that the nutrients in sprouted-grain breads are easier to absorb, but others argue that the effect is minor. No matter. Sprouted, and whole-grain, wraps are preferable to the bulky rolls made with refined white flour that come with the average deli sandwich. Whole grains are fine, but make sure the first ingredient is whole wheat or whole oats, and look for at least 2 grams of fiber per slice, preferably 3. For protein and omega-3 fats you
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