Tag Archives: Low Calorie

Salmon with Roasted Cherry Tomatoes

27 Jan

I made this… well, let’s just say it was a really, really long time ago. This is one of those recipes that was super backlogged… BUT it’s here finally, and that’s what matters! And I’ve been DYING to make it again, so maybe now I will 😉

The past few days, husband and I have been watching a series by the BBC called “The Truth About Food,” and it has been fascinating. The episode last night was about how to stay looking young and beautiful (in fact, watching food documentaries is one of our favorite pastimes, so I do have several I could recommend!), and the results from the studies conducted were pretty fascinating (so much, so, that it influenced me to post this particular recipe as my first recipe for the new year)! I’ve linked to the episode, and it’s a very informative and entertaining way to spend a few hours, if you really care to make the most of your health. This episode, in particular, highlighted the healing effects of eating fruits and veggies, with a specific study on tomatoes. The study required participants to consume at least 55g (1.9 oz) of tomato paste a day, and, at the end of (i think) 3 months, measured the amount of burn damage done to the skin from light exposure (and compared it with the burn damage measured before the incorporation of tomato into the diet). The result?

Eating tomatoes helps protect your skin from sun damage (a little natural SPF)! However, tomato paste does not sound like the most exciting thing to eat in order for most people to incorporate a beneficial amount into their diet. THAT is where this recipe comes in! I know there are many people out there who do not enjoy eating tomatoes; only in the last few years have I began consuming tomatoes raw. Some days I could eat an entire container of cherry tomatoes! And yet other days, managing to choke down 3 can be a struggle. BLT’s are a great way to mask some of the strong tomato flavor, but eat too many and you risk negating the beneficial effects through a much higher intake of greasy bacon.

I found this combination of roasting tomatoes with salmon an especially fantastic one (since I actually like to eat my salmon with ketchup, as it is). I’d never had roasted tomatoes before this meal, and I fell in love with them instantly and actually regretted not having used more – so feel free to go crazy with the amount you decide to use! Salmon itself is incredibly healthy – it’s got the Omega 3 fatty acids that help lower LDL (AKA: BAD) cholesterol and improve brain function, and Vitamins A, D, and some amino acids that fortify the nervous system, for added security! AND, like most fish, it is naturally low in calories! Which is always an automatic plus for me. Add tomatoes into the mix, and you get a brain and skin preserving supermeal! The thing that makes this all even BETTER?! This meal is almost TOO easy – all you do is throw everything together in a baking sheet and let it cook itself to perfection in the oven for ~25 minutes. Eating fresh and healthy foods doesn’t get much simpler than this recipe, I don’t think…

Salmon with Roasted Cherry Tomatoes
(via Cooking Light)

What you need:

  • 2 cups cherry tomatoes (or more! However many you want, really!)
  • 1 1/2 teaspoons chopped fresh thyme
  • 1 teaspoon olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 garlic cloves, minced
  • Cooking spray
  • 2 (6-ounce) salmon fillets (about 1 inch thick)
  • 2 tablespoons fresh lemon juice


1. Preheat oven to 400°.

2. Combine first 6 ingredients in a jelly roll pan coated with cooking spray; toss to coat tomatoes. Bake at 400° for 15 minutes. Add fish to pan. Bake an additional 10 minutes or until fish flakes easily when tested with a fork. Serve the tomato mixture over fish. Drizzle with lemon juice.

Additionally, I firmly believe Cooking Light is a magazine everyone should be subscribed to. Even if you hate cooking, it would at least inspire you to healthy life; each issue is full of not just quick (of the 20, 30, and 40 minutes varieties), healthy (low-cal), easy recipes (for entrees, sides, AND desserts!), but lifestyle tips, general nutrition tips, stories, etc. – it really is an awesome magazine! And EVERYTHING I’ve ever made from it over the course of my now… 3 year subscription to it, has been outstanding.

Nutrition per serving: Calories: 265; Fat: 12.6g; Saturated fat: 2.7g; Monounsaturated fat: 6g; Polyunsaturated fat: 2.8g; Protein: 28.7g; Carbohydrate: 9.6g; Cholesterol: 65mg; Sodium: 368mg; Calcium: 37mg


Chicken Cutlets with Fontina and Fresh Blueberry Sauce

2 Sep

Apologies for the slacking! I was working on my resume and applied to a few jobs this week, so I’e been focusing on that and not my cooking! NO EXCUSES THOUGH! XD So, I managed to make this dish the other day. My camera battery was dead (poor planning!) and thus, I have no pictures of my own. However, like the picture above (from a basic Google images search), this dish is beautiful. The blueberry sauce has a gorgeous dark violet hue to it that compliments the glossy melted Fontina cheese by painting the chicken in their wonderful, vibrant colors. My final product looked very similar to the image above, but imagine more gooey white cheese melted and sliding down over the edges of the chicken.

Blueberries are my absolute favorite thing to eat, period. I could eat them all day long. I have adored in the past the fruit + meat combination in regards to pork dishes. My favorite dishes I’ve ever made involved pork and some sort of berry (assorted, cheeries, blackberries, etc.), the sweetness and juiciness of the fruit just compliment pork SO well. Perhaps it was because of my extreme love of the taste fruit brings to pork, or my love for pork in general (no matter how ‘dangerous’ or unhealthy it may be), but I definitely had some reservations about pairing fruit with Chicken. It’s so rarely done that I was unsure about it. BUT, I am extremely curious in nature, so I HAD to try it! And I was not disappointed. It was not my husband’s favorite thing by any means, nor mine either, but it was still a pleasing dish.

What you need:

  • 1 tablespoon butter, divided (1 teaspoon / 2 teaspoons)
  • ¾ lb. chicken cutlets (about four cutlets) –  I suggest slicing them on the thinner side
  • ½ teaspoon salt
  • ¼ teaspoon ground pepper
  • ½ cup (2 oz.) shredded Fontina cheese
  • 3 tablespoons apple juice
  • 1 tablespoon rice vinegar
  • ½ teaspoon Dijon mustard
  • 1 cup fresh blueberries (but I love them so I threw in extra!)
  • 1 ½ teaspoons minced fresh thyme

1. Melt 1 teaspoon butter in a large nonstick skillet over medium-high heat. IIIIII, on the otherhand, used the entire Tablespoon of butter at this step! Because I forgot to divide it!! So I’ve split it up for you here already. It still worked out though, and I don’t think it really mattered (aside from adding extra calories)! Sprinkle chicken with salt and pepper. Add chicken to pan; cook 3 minutes on each side or until done.

2. Remove chicken to a serving platter; sprinkle with cheese. Keep warm.

3. Combine apple juice, vinegar, and mustard in a small bowl; stir well with a whisk. Add apple juice mixture to pan; simmer 1 minute. Add blueberries and thyme; simmer 2 minutes. Stir in remaining 2 teaspoons butter. Spoon blueberry sauce over chicken. Serve!

One more note: for the butter, I use Smart Balance Organic. It looks like this:

It is THE best butter you will ever eat, hands down, period. IF you can find it, I swear… try it. It will change your life. I have no idea what it is about this butter, but it just has this certain taste to it that is way more delicious than the original or light Smart Balance, and definitely superior to any other butter or spread I’ve ever had. I do not eat it for that fact it’s organic and vegan (non-dairy – though those are both pluses, I supposed), I eat it for the taste alone. I don’t even remember how I came to buy it in the first place, but I started eating it when I lived in Austin, in 2008. I bought it all the time, until one day when it just DISAPPEARED from every single grocery store shelf in the greater Austin area. I could not find it ANYWHERE, try as I might. I moved back to Houston for a few months, where I still couldn’t find this butter; it seemed to have just disappeared from Texas altogether, with no trace. BUT when I moved here to Seattle, I found STORES OF IT at QFC. I almost had a heartattack I was so thrilled. I freaked out in the middle of the aisle, and David was like, “OH MY GOD WHAT IS WRONG?!?” I had to compose myself before I alerted him of my monumental find. Because, as I said, this butter changed my life; I ate it, and suddenly bread, cookies, anything – you name it – was never the same without it. I always became so depressed with every single trip to the store where I could not find it. And so I suggest you try it, too!

Nutrition (for the meal, not the butter!):
Calories: 199
Fat: 8.2g
Protein: 23.4g
Carbs: 7.2g
Fiber: 1g
Sugar: 5.2g
Cholesteral: 73mg
Iron: 0.8mg
Sodium: 491mg
Calcium: 89mg