Recipes from July 31, 2013

From Herald news servicesJuly 31, 2013 

Weekly recipes for July 31, 2013

Chili Mango-Beef Salad

Start to finish: 15 minutes. Servings: 2.

2 6-ounce bison or other steaks, cooked as desired, cooled
1 large mango, peeled, pitted and diced
1 medium cucumber, chopped
2 red or Easter egg radishes, finely minced
1/2 small red onion, finely minced
1 tablespoon rice vinegar
2 teaspoons garlic-chili paste (or substitute a dash or so of bottled hot sauce)
1 teaspoon toasted sesame oil
Kosher salt and ground black pepper

Slice the steaks crosswise against the grain into strips as thin as possible. Roughly chop the strips to create bite-size pieces.

In a large bowl, combine the steak, mango, cucumber, radishes and onion. Toss well.

In a medium bowl, whisk together the vinegar, garlic-chili paste and sesame oil. Drizzle the dressing over the salad, then toss well. Season with salt and pepper.

Nutrition: 310 calories; 50 calories from fat (16 percent of total calories); 6 grams fat (1.5 grams saturated; 0 grams trans fats); 105 milligrams cholesterol; 25 grams carbohydrate; 3 grams fiber; 19 grams sugar; 39 grams protein; 590 milligrams sodium.

Shrimp Tacos with Slaw

Prep: 15 minutes. Marinate: 10-15 minutes. Cook: 6 minutes. Servings: 4.


1/4 cup lime juice, about 1 1/2 limes
1-2 ounces blanco tequila
1 tablespoon olive oil
1 jalapeño, finely minced
1/4 teaspoon salt


2 cups shredded red cabbage
2 green onions, chopped
1 poblano pepper, thinly sliced, optional
2 tablespoons fresh orange juice
1/4 cup chopped cilantro
1 tablespoon olive oil
1/4 teaspoon salt
1 pound medium shrimp, peeled, deveined
8 corn tortillas, warmed
Tajin, or chili powder

For the marinade, mix together the lime juice, tequila, olive oil, jalapeño and salt; reserve one-third separately. Pour the remainder into a zip-close bag along with the shrimp. Allow to marinate, 10-15 minutes.

Meanwhile, for the slaw, mix cabbage, green onions and poblano, if using, in a bowl. Add the orange juice, cilantro, olive oil and salt. Toss to combine.

Drain shrimp, discarding marinade. Thread on skewers; grill over medium heat, turning once and brushing with the reserved marinade, 5-6 minutes total. Serve in tortillas topped with slaw and sprinkled with Tajin or chili powder.

Broiled Salmon with Strawberry-Mango Salsa and Spicy Spinach

Serves: 4. Preparation time: 15 minutes. Total time: 40 minutes.


4 salmon fillets with skin
1/2 cup favorite citrus juice
2 teaspoons Dijon mustard
1 tablespoon orange marmalade or apricot jam
1 tablespoon light brown sugar
Kosher salt and pepper
1 bag baby spinach leaves, rinsed but not dried
1/2 tablespoon olive oil
1/4 teaspoon crushed red pepper flakes to taste, optional


1 teaspoon lemon zest
1/2 pound strawberries, washed, diced
1 cup diced cucumber
1 mango, peeled, diced
3 tablespoons sliced basil
2 tablespoons fresh lemon juice

In a medium bowl, combine all the salsa ingredients. Set aside. You can make this several hours in advance.

Rinse and pat dry the salmon. Place salmon on a foil-lined baking broiler pan or baking sheet.

In a small saucepan, combine the juice, the Dijon, jam, brown sugar, kosher salt and black pepper. Bring to a boil and cook about 3 minutes or until slightly thickened.

Set aside half of the mixture in a separate bowl. Brush the other half on the salmon.

Preheat the broiler low with the rack 6 to 8 inches from the heat source.

Broil salmon about 8 minutes depending on thickness. Spoon remaining juice mixture over salmon and continue broiling another 6 or so minutes until salmon is just cooked through.

While salmon cooks, heat a large skillet over medium heat. Add spinach with water still on the leaves, cover and cook 5 minutes or until spinach is wilted, stirring occasionally. If desired, drizzle the spinach with olive oil and sprinkle with crushed red pepper flakes. Divide spinach among plates.

Slide a spatula between the salmon and the skin and place the salmon piece on the spinach. Top with the salsa and serve.

Nutrition: 339 calories (38 percent from fat), 15 grams fat (3 grams sat. fat), 27 grams carbohydrates, 26 grams protein, 505 milligrams sodium, 67 milligrams cholesterol, 4 grams fiber.

Greek-style Turkey Burgers with Pepperoncini Sauce

Start to finish: 45 minutes. Servings: 4.

1 1/2 tablespoons extra-virgin olive oil, divided
1/2 cup finely chopped yellow onion
5 ounces baby spinach
Kosher salt and ground black pepper
1/4 cup nonfat plain Greek yogurt
1/4 cup low-fat mayonnaise
2 tablespoons minced seeded pepperoncini
1 tablespoon liquid from the pepperoncini jar
1-2 teaspoons lemon juice, or to taste
1 teaspoon minced garlic
3 ounces crumbled feta cheese
2 tablespoons chopped fresh oregano
1 pound ground turkey
4 whole-wheat hamburger buns

Heat the grill to medium.

In a large skillet over medium-high, heat 1 tablespoon of the oil. Add the onion and cook, stirring occasionally, until golden brown, about 5 minutes. Add the remaining 1/2 tablespoon of olive oil and the spinach and cook, stirring, until the spinach is wilted. Season with salt and pepper, then transfer the mixture to a bowl. Chill in the refrigerator until cooled to room temperature.

Meanwhile, in a small bowl combine the yogurt, mayonnaise, pepperoncini, pepperoncini liquid, lemon juice, garlic, and salt and pepper to taste. Set aside.

Once the spinach has cooled, remove it from the refrigerator and add the feta, oregano, ground turkey, 1/4 teaspoon salt and ground black pepper. Mix well, then shape into 4 patties, each about 1/2-inch thick.

Spray the burgers lightly with olive oil cooking spray, then grill over medium heat until just cooked through, about 6 minutes per side. Spread some of the yogurt sauce on the bottom half of each bun, then top with a burger. Spoon the remaining sauce over the burgers and top with the remaining bun hales. Serve immediately.

Nutrition: 460 calories; 220 calories from fat (48 percent of total calories); 24 grams fat (7 grams saturated; 0 grams trans fats); 110 milligrams cholesterol; 34 grams carbohydrate; 5 grams fiber; 6 grams sugar; 29 grams protein; 1030 milligrams sodium.


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