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Country Kitchen

Country Kitchen

Thursday, August 4, 2016

Healthy (er) Options

In this post I'm sharing several recipes that I would consider healthy options.  I like my food to taste good though, so hopefully you will see a healthy balance (pun intended) of both with these recipes.


Mango Flounder


1. Salt and pepper each side of your flounder fillets and lightly dredge (cover) with flour, fry in a small amount of hot oil on each side until lightly crisp and flaky.
2. For the Mango Salsa: dice sweet pepper (or jalapeno if you like a kick), onion, mango and cilantro. Combine in a bowl with lime juice and salt to taste.

Cilantro Lime Couscous
1. Make couscous according to package instructions
2. Add lime zest, lime juice and chopped cilantro
3. Stir to combine



Raspberry Pork 
1. Salt and pepper both sides of each pork chop and saute in a skillet until lightly browned.
2. Allow pork chops to rest 10 min before serving
3. For raspberry sauce: in a saucepan place 1 package of fresh or frozen raspberries, 1/2 cup sugar, 1/4 cup red wine vinegar and 1 tsp sage.  Turn on medium and allow to simmer until reduced to a thick syrup
4. Strain seeds and pour over pork chops
**Substitute fresh raspberries for seedless raspberry jam to avoid straining seeds

Lemon Rosemary Quinoa
1. Cook quinoa according to package instructions
2. Add lemon zest, lemon juice, salt and rosemary
3. Stir to combine

Bakes Zucchini and Tomatoes
1. Thinly slice zucchini, tomatoes and onions
2. Place in an oiled baking dish with lemon zest, lemon juice and salt
3. Bake at 350 for 30 min. (if you prefer roasted bake at 425 for 20 min)

What the Kale Salad
1. Rinse and remove kale leaves from center stem, shop into bite size pieces and add to bowl
2. Rinse and chop romaine lettuce and add to bowl
3. Add: chopped broccoli, broccoli slaw, sliced almonds, sunflower seeds and dried cranberries
4 For dressing combine the following ingredients in a blender and blend for 30 sec.
       1/4 cup water
       1/4 cup white vinegar
       3/4 cup oil (vegetable or canola)
       1 tsp garlic powder
       1 tsp salt
       1/4 tsp pepper
       1 tsp celery seed
       1/2 tsp celery salt
       (pinch of onion powder for added flavor)
       2/3 cup sugar
       2 tsp horseradish

Pearled Couscous salad
1. Make basil and herb pearled couscous according to package instructions
2. Saute diced zucchini and onions until tender
3. Add to couscous and refrigerate until chilled
4. Add diced cherry tomatoes and Italian salad dressing
5. Stir and serve chilled












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