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Grilled Mussels with Lime and Pepper Sauce
Grilled Mussels with Lime and Pepper Sauce
Tuk Meric
Prep Time
35 minutes
Number of Servings
Serves 4
Ingredients
- 4 tbsp black peppercorns, toasted and finely ground
- 2 tsp salt
- 2 tsp brown sugar
- [q:1/2] cup fresh lime juice
- 2 lbs fresh mussels in the shells, cleaned
- 1 to 2 Tbsp oil (rice bran, canola or grapeseed)
- Thinly sliced fresh cilantro leaves, as needed
Directions
- Preheat the grill to high heat (450 to 475°F).
- In a medium bowl, mix together the peppercorns, salt, brown sugar and lime juice. Stir thoroughly until the salt and sugar are dissolved. Set the sauce aside.
- Place the mussels on the grill and close the grill’s lid, or place a large metal bowl over the top of the mussels to trap the steam and smoke. Cook the mussels for 2 to 3 minutes. Check to see if all the mussels have opened. If not, cook them for another 1 to 2 minutes.
- Remove the mussels from the heat as quickly as you can and transfer them to a large bowl. Discard any mussels that have not opened.
- While the mussels are still hot, dress them with the sauce and oil. Sprinkle the cilantro over the mussels and serve immediately.
Nutrition Info
Made with grapeseed oil: 253 Calories, 27 g Protein, 64 mg Cholesterol, 12 g Carbohydrates, 2 g Total sugars (1 g Added sugars), 0 g Fiber, 10 g Total fat (1 g sat), 650 mg Sodium, [nut:5] Vitamin B12, Iron, Phosphorus, [nut3] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin C, Zinc, [nut:2] Vitamin B3 (niacin), Folate, [nut:1] Vitamin A, Vitamin B6, Vitamin E, Magnesium, Potassium
Grilled Salmon with Louisiana Remoulade
Grilled Salmon with Louisiana Remoulade
Prep Time
40 minutes
Number of Servings
Serves 4
Ingredients
- 1 recipe Louisiana Remoulade
- 4 salmon portions, skin on
- Salt
- Extra-virgin olive oil
Directions
- Prepare a charcoal grill with a medium fire, concentrating hot coals on one side of kettle.
- Season salmon with salt and let it rest for 20 minutes. Lightly drizzle fish with oil. Place fish skin side down on grill over hot coals. Cook until edges of fish begin to crisp, about 3 to 4 minutes. Lift entire grill grate and rotate it so fish rests opposite hot coals. Cover grill and continue to cook over indirect heat until fish is done.
- Serve with Louisiana Remoulade.
Nutrition Info
459 Calories, 22 g Protein, 3 g Carbohydrates, 1 g Fiber, 40 g Total fat (7 g sat), 604 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B12, E, [nutrition:4] Vitamin B6, K, [nutrition:3] Phosphorus, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), Iron, Magnesium, Potassium
Spaghetti with Sun-Dried Tomato & Pistachio Pesto
Spaghetti with Sun-Dried Tomato & Pistachio Pesto
Prep Time
35 min prep time
Number of Servings
3
Ingredients
For the Pesto
- 2 oz sun-dried tomatoes, preserved in salt
- 2 oz salted pistachios, plus 1 to 2 Tbsp chopped pistachios for topping
- [q:1/4] cup olive oil, plus additional for drizzling
- 1 large clove garlic, crushed
For the Pasta
- 7 oz dried spaghetti
- Olive oil
- Coarsely ground black pepper
Directions
For the Pesto
- Bring a small pot of water to boil and cook sun-dried tomatoes for 3 to 4 minutes or until soft.
- Remove tomatoes with a slotted ladle or spoon and transfer to a plate; reserve cooking water.
- Drain and rinse sun-dried tomatoes under cold water, dry with paper towels, and transfer to a food processor or blender. Add 4 tablespoons of the cooking water, the 2 ounces of pistachios, the olive oil, and garlic. Purée until smooth. If pesto is too dry, add more cooking water.
For the Pasta
- Bring a large pot of salted water to a boil and cook spaghetti according to package instructions, until al dente.
- Drain spaghetti, divide among plates, and drizzle with a little oil.
- Sprinkle with pesto, chopped pistachios, and a little pepper. Serve warm.
Nutrition Info
Per serving: 600 Calories, 15 g Protein, 66 g Carbohydrates, 6 g Fiber, 33 g Total fat (4 g sat), 51 mg Sodium, [nutrition:4] Phosphorus, [nutrition:3] Vitamin B6, [nutrition:2] Vitamin B1 (thiamine), E, Magnesium, Potassium, [nutrition:1] Vitamin B2 (riboflavin), B3 (niacin), C, K, Iron, Zinc
Asian Lettuce Wraps
Asian Lettuce Wraps
Number of Servings
Serves 4
Ingredients
- 6 Tbsp low-sodium soy sauce
- 3 Tbsp unseasoned rice vinegar
- 3 Tbsp honey
- [q:1 1/2] Tbsp sesame oil
- 1 tsp hot chili sauce (or up to 2 tsp if you prefer more heat), plus more (optional) for serving
- 3 garlic cloves, minced
- 1 Tbsp minced fresh ginger
- 1 tsp avocado oil or peanut oil
- 1 lb ground chicken or ground turkey
- 2 cups shredded coleslaw mix, or 1 cup shredded carrots and 1 cup shredded cabbage, plus more for garnish
- 1 bunch green onions, chopped
- 1 (8 oz) can water chestnuts, drained and chopped
- 16 crisp Boston, Bibb, butter, or romaine lettuce leaves
- [q:1/2] cup peanuts, crushed
Directions
Make It Now
- In a small bowl, whisk together soy sauce, vinegar, honey, sesame oil, chili sauce, garlic, and ginger. Set aside.
- In a medium skillet, heat oil over medium-high heat until shimmery. Add chicken and cook until there is no more pink. Drain off any grease. (Freezing instructions begin here.)
- Transfer chicken to a slow cooker and add coleslaw mix, green onions, and water chestnuts. Pour sauce over top and stir to combine.
- Cover and cook on Low for 3 to 4 hours, until vegetables are soft and flavors have combined.
- Set lettuce leaves cupped-side up on a large plate or platter. Using a slotted spoon, fill each leaf with chicken mixture. Top with more coleslaw mix, crushed peanuts, and more chile sauce, if you like. Wrap filling in lettuce and eat like a taco.
Freezer to Slow Cooker
-
Freeze for Later
- Follow steps 1 and 2 above. Let chicken cool.
- Place chicken, sauce, coleslaw mix, green onions, and water chestnuts in a gallon-size freezer bag or container. Seal and freeze.
- Place crushed peanuts in a small freezer bag or container. Seal and freeze alongside chicken.
-
Prepare from Frozen
- Have lettuce leaves and coleslaw mix and (optional) chile sauce on hand to finish this meal. Thaw.
- Follow steps 3 through 5 above.
Nutrition Info
453 Calories, 28 g Protein, 39 g Carbohydrates, 5 g Fiber, 23 g Total fat (5 g sat), 905 mg Sodium, [nutrition:5] Vitamin B6, K, [nutrition:4] Vitamin A, B3 (niacin), Phosphorus, [nutrition:3] Vitamin B2 (riboflavin), [nutrition:2] Vitamin B1 (thiamine), B12, C, Folate, Potassium, Zinc, [nutrition:1] Vitamin E, Iron, Magnesium
One-Pot Veggie Tagine
One-Pot Veggie Tagine
Prep Time
80 minutes
Number of Servings
6
Ingredients
- 2 eggplants
- 1 butternut squash
- Olive oil
- Unsalted butter
- 1 red onion, finely chopped
- 2 garlic cloves, chopped
- Ground cumin
- Ground ginger
- Ground cinnamon
- 1 (14 oz) can plum tomatoes
- 1 (14 oz) can chickpeas (do not drain!)
- 1 vegetable bouillon cube
- Dried apricots
- Salt and pepper
- [q:2 1/2] cups couscous
- Pitted green olives
- 1 lemon, juiced and zested
- Plain yogurt
- Fresh cilantro
Directions
- Cut eggplants and butternut squash into cubes.
- Place a tagine* over medium heat and add a small splash of the olive oil and a pat of the butter. Add onion and garlic and sauté until soft. Add 1 teaspoon each of the cumin, ginger, and cinnamon.
- Add eggplant and squash and continue cooking for another 10 minutes, stirring continuously to infuse vegetables with spices. Next, add tomatoes and chickpeas (and their juices), bouillon cube, 7 tablespoons of water, and 10 dried apricots. Season with salt and pepper, give it a good stir, and place lid on for 1 hour, or until thick and eggplant is cooked through. (Keep stirring during cooking time and add water if it needs it.)
- Cook couscous according to package instructions. Once ready, fold in 2 tablespoons of chopped green olives.
- When tagine is done, add lemon juice and zest. Add a dollop of yogurt for some creaminess, stir in a handful of chopped cilantro, and enjoy!
Nutrition Info
715 Calories, 28 g Protein, 134 g Carbohydrates, 22 g Fiber, 10 g Total fat (2 g sat), 449 mg Sodium, [nutrition:5] Vitamin A, B1 (thiamine), B6, Folate, Phosphorus, [nutrition:4] Vitamin B3 (niacin), C, [nutrition:3] Iron, Magnesium, Potassium, Zinc, [nutrition:2] Vitamin B2 (riboflavin), E, K, [nutrition:1] Vitamin D, Calcium
Portobello and Avocado Quesadillas
Portobello and Avocado Quesadillas
Prep Time
20 min prep time
Number of Servings
4
Ingredients
- 5 oz portobello mushrooms
- 2 Tbsp coconut or olive oil
- 2 tsp soy sauce
- 2 tsp maple syrup
- 1 tsp apple cider vinegar
- Sea salt
- 2 avocados, pits removed and flesh scooped out
- [q:1/2] can black beans, rinsed and drained
- 8 tortillas
- 1 lime, quartered
- 1 handful of parsley, leaves picked and finely chopped (optional)
- [q:1/2] cup grated Cheddar cheese
- 4 Tbsp plain unsweetened Greek yogurt
- Magic Green Sauce, optional (recipe follows)
Directions
- Clean and slice mushrooms and chop stems. Heat oil in a frying
- pan (skillet) and add mushrooms. Sauté for a couple of minutes on each side, and then add soy sauce, maple syrup, and vinegar and season with salt. Sauté for another couple of minutes. Transfer to a plate and wipe pan clean.
- Mash avocado flesh and beans separately with a fork and set aside. Heat frying pan without any oil and add one tortilla. Spread a quarter of avocado mash over it and scatter over a quarter of mashed beans and a quarter of the mushroom slices. Squeeze over some lime juice and scatter with parsley (if using) and cheese.
- Spread a thin layer of yogurt over another tortilla and place it on top, yogurt-side down. Carefully flip whole tortilla and fry it on other side for a couple of minutes until cheese has melted. Slide it off to a cutting board and cut into smaller wedges.
- Repeat with remaining ingredients and serve immediately with Magic Green Sauce, if using.
Nutrition Info
Per serving (without Magic Green Sauce): 856 Calories, 25 g Protein, 108 g Carbohydrates, 17 g Fiber, 38 g Total fat (9 g sat), 953 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), K, Folate, Phosphorus, [nutrition:4] Iron, [nutrition:3] Vitamin B6, C, [nutrition:2] Vitamin E, Calcium, Magnesium, Potassium, Zinc, [nutrition:1] Vitamin A
Sesame Salmon with Grapefruit Slaw
Sesame Salmon with Grapefruit Slaw
Prep Time
45 minutes prep time
Number of Servings
4
Ingredients
- [q:1/2] head napa cabbage (1 lb)
- 3 carrots
- 3 scallions
- 1 red grapefruit
- 1 jalapeño
- 4 (6- to 8-oz) skin-on salmon fillets, 1- to [q:1 1/2]-inches thick
- Salt and pepper
- 2 Tbsp sesame seeds, divided
- [q:1/4] cup vegetable oil
- 3 Tbsp rice vinegar
Directions
- Prep fruit and vegetables: Remove core from cabbage and then slice thin. Peel and then shred carrots. Slice scallions thin. Cut away peel and pith from grapefruit and cut into quarters. Slice quarters crosswise into [q:1/4] inch–thick pieces. Cut jalapeño in half lengthwise, seed, and slice thin.
- Prep salmon: Pat salmon dry with paper towels and then season with salt and pepper. Sprinkle flesh sides of fillets evenly with 1 tablespoon of the sesame seeds.
- Render salmon skin: Arrange salmon, skin side down, in 12-inch nonstick skillet. Place skillet over medium-high heat and cook until fat from skin renders, about 7 minutes.
- Continue cooking salmon: Flip salmon and continue to cook until center is still translucent when checked with tip of paring knife and registers 125° (for medium-rare), about 7 minutes.
- Make dressing: While salmon cooks, whisk oil, vinegar, remaining 1 tablespoon sesame seeds, [q:1/2] teaspoon salt, and [q:1/4] teaspoon pepper together in a large bowl.
- Make slaw and finish dish: Add cabbage, carrots, scallions, grapefruit, and jalapeño to dressing in bowl and toss to combine. Season with salt and pepper to taste. Serve salmon with slaw.
Nutrition Info
555 Calories, 37 g Protein, 13 g Carbohydrates, 3 g Fiber, 39 g Total fat (6 g sat), 426 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B6, B12, E, Phosphorus, [nutrition:4] Vitamin A, C, [nutrition:3] Vitamin B1 (thiamine), [nutrition:2] Vitamin B2 (riboflavin), K, [nutrition:1] Calcium, Folate, Magnesium, Potassium, Zinc
Artichoke Ribbon Curry
Artichoke Ribbon Curry
Prep Time
10 minutes, plus 25 minutes cook time
Number of Servings
Serves 4
Ingredients
- 2 Tbsp Eden Extra Virgin Olive Oil
- 2 Tbsp organic unbleached white flour
- 1 clove garlic, minced
- [q:1 1/2] cups Edensoy Original or Edensoy Unsweetened
- [q:1/2] tsp curry powder, or to taste
- 2 tsp Eden Shoyu Soy Sauce or Eden Sea Salt, to taste
- 2 Tbsp fresh parsley, minced
- 8 ounces Eden Artichoke Ribbons or any Eden ribbon pasta
Directions
- Heat oil and flour in a medium skillet, stirring constantly for 3 to 4 minutes over a medium-low flame.
- Add garlic. Slowly mix in the Edensoy, whisking constantly until smooth.
- Add curry powder and shoyu. Simmer 10 to 12 minutes on low, stirring frequently.
- While the sauce is cooking, cook pasta as package directs and drain.
- Serve sauce ladled over the ribbons and garnish with parsley.
Nutrition Info
340 calories, 10 g fat (27% calories from fat), 14 g protein, 49 g carbohydrate, 4 g fiber, 0 mg cholesterol, 207 mg sodium
Jumpin’ Jambalaya
Jumpin’ Jambalaya
Prep Time
[q:1 1/2] hours prep time
Number of Servings
Serves 9
Ingredients
- 1 lb boneless, skinless chicken breast
- 14 oz low-fat turkey kielbasa
- Nonstick cooking spray
- 1 medium celery stalk, chopped
- 2 small onions, chopped
- 4 cloves garlic, chopped
- 1 small bunch green onions, chopped
- 1 medium green bell pepper, chopped
- 1 (14.5 oz) can diced tomatoes, no salt added
- [q:1 1/2] cup uncooked brown rice
- 4 cup water
- 2 cubes low-sodium chicken bouillon
- 1 bay leaf
- [q:1 1/2] tsp cayenne pepper
- 3 Tbsp parsley, finely chopped
Directions
- Cut chicken and kielbasa into 1-inch chunks.
- Spray a medium-size pan with nonstick cooking spray. Brown sausage and chicken over medium heat and remove from pan.
- Add celery, onions, garlic, green onions, bell pepper, and tomatoes to same pot and cook over medium heat for 10 minutes.
- Put cooked meat back into pot; add rice, water, chicken bouillon cubes, bay leaf, and cayenne pepper. Bring to a boil. Cover, reduce heat, and let simmer for about 50 minutes or until water has evaporated.
- Stir in parsley and serve warm.
Nutrition Info
1 cup: 342 Calories, 20 g Protein, 32 g Carbohydrates, 3 g Fiber, 15 g Total fat (5 g sat), 635 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B6, [nutrition:4] Vitamin B1 (thiamine), K, Phosphorus, [nutrition:2] Vitamin C, [nutrition:1] Vitamin B2 (riboflavin), B12, Iron, Magnesium, Potassium, Zinc
Roasted Trout with White Bean and Tomato Salad
Roasted Trout with White Bean and Tomato Salad
Prep Time
45 minutes prep time
Number of Servings
4
Ingredients
- 2 shallots
- 2 garlic cloves
- Fresh rosemary
- 2 Tbsp capers
- 3 lemons, divided
- 12 oz cherry tomatoes
- Fresh parsley
- [q:1/2] cup extra-virgin olive oil, divided
- 4 (7- to 10-oz) boneless, butterflied whole trout
- Salt and pepper
- 2 (15 oz) cans cannellini beans
Directions
- Prep vegetables and aromatics: Adjust oven rack to middle position, place rimmed baking sheet on rack, and heat oven to 450°. Mince shallots and garlic. Mince 4 teaspoons of the rosemary. Rinse capers and then chop. Squeeze [q:1/4] cup lemon juice from 2 lemons. Cut remaining lemon into wedges. Cut tomatoes in half. Chop [q:1/4] cup of the parsley.
- Make dressing: Whisk [q:1/4] cup of the oil, the shallots, garlic, rosemary, capers, and lemon juice together in a large bowl.
- Season trout: Pat trout dry with paper towels and season with salt and pepper.
- Heat oil: Add remaining [q:1/4] cup oil to preheated baking sheet, tilting to coat evenly, and return to oven for 4 minutes.
- Roast trout: Carefully place trout, skin-side down, on hot baking sheet; return to oven and cook until trout flakes apart when gently prodded with a paring knife, 7 to 9 minutes.
Nutrition Info
Per serving: 1,162 Calories, 92 g Protein, 142 g Carbohydrates, 36 g Fiber, 28 g Total fat (5 g sat), 538 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), B3 (niacin), B6, B12, C, D, E, K, Calcium, Folate, Iron, Magnesium, Phosphorus, Potassium, Zinc, [nutrition:4] Vitamin B2 (riboflavin), [nutrition:2] Vitamin A