Panko Crusted Salmon

Panko Crusted Salmon

I took out salmon for lunch today.  I was going to make it the same way that I had the last time, but thought there has to be a different way to make this.

Last night for dinner I had made the Panko Pork Chops, so I thought, huh….I bet I could put Panko bread crumbs on this as well!  I did find a recipe on Simply Recipes, I just modified it a bit!

Here’s what you need:

1 thawed salmon

2tbs Dijon Mustard

1tbs dried parsley (I did not have any fresh on hand)

Cooking Olive Oil Spray

1/2 cup Panko Bread crumbs (I usually have the Italian flavored on hand but they didn’t have any at the store, so I used plain)

Heat the oven to 400 degrees.

I put some Dijon Mustard, put it on a plate and mixed in some parsley.  I lined a baking sheet with foil (sprayed with cooking spray) and put the salmon skin side down.   I added some salt and pepper to the salmon.  I covered the salmon with the parsley/mustard mixture and then poured the Panko Bread crumbs to cover the entire salmon.  I sprinkled a bit more parsley on top and sprayed it with more of the olive oil cooking spray.

I set the timer for 10 minutes and checked on it.  It didn’t feel quite done yet so I bake for another minute or so.  It should be firm to the touch.

I had left over asparagus from dinner last night that didn’t get cooked (since Brooklyn and I are the only ones that eat it!) so I put this in a pan with water and steamed it for just a few minutes.

Simply Recipes stated this: Panko is a Japanese type of bread crumb that is especially light and crunchy, popular these days with chefs because it doesn’t get soggy. What I love about this way of preparing salmon is that the panko topping seems to hold in the salmon’s moisture while roasting, so the salmon doesn’t get dried out at all. The salmon is perfectly moist, flakey, and seasoned.

I have to really agree.  The salmon was very moist compared to pan frying it like last time!

 

Good and healthy lunch.  This is something that I do have to make for myself as not everyone has the same pallet in our house!  Nothing I haven’t already said before.

Have a great rest of the work day!

Patricia – Two Girls Cooking Blog

Chicken Breasts w/Potatoes

Ok so a portion of the holiday is past.  I didn’t watch what I ate as much as I should.  And really, who does at this time of the year?  So on Turkey day I ate the meat, had the stuffing, had the vegetable medley and or course a piece of cream cheese pie and two brownies.  Lets not forget to count all of the snacks that came before dinner!

So here I am back to my workouts today and cooking a better meal for my family and myself.  I tend to get the “what are we having for dinner” question as soon as I get the kids from the bus stop.  And as soon as they hear the word chicken, they both say “yuk”.  Brooklyn can’t believe that we actually eat a chicken and I’m not sure why Caleb says it.  I’m sure because his sister does.  If Brooklyn knew that there was a portion of chicken in chicken McNuggets, I wonder if she’d eat them too!

Today I’m using my trusty low fat cook book again.  I made out my dinners for the week and came across one that we haven’t tried yet.  And might I just say that if my family weren’t so picky I could make more from this cook book than just the chicken and desserts.  Soups?  That’s not for dinner.  Sandwiches?  Yuk, that’s for lunch.  As we say in our family (as I’m sure many do), you get what you get and you don’t pitch a fit.  Or you just choose not to eat and make yourself a bologna sandwich anyways!

But because I feel much better feeding them and myself something that is good for us, I chose this meal over hearing their yuks.  Which I’ll hear again once their plates are set before them!!!

This one was simple to make and not much effort put forth.  What more can you ask for!  This leaves room for some of the banana squares afterwards!

Here’s what you need:

12 small red new potatoes – I had the yellow potatoes so thats what we used

2 tbs olive oil

1/8 tsp white pepper (I used regular pepper)

4 cloves garlic, minced

1 tsp dried oregano leaves

2 tbs Dijon mustard

4 (4oz) boneless, skinless chicken breasts (I used lemon pepper flavored)

1 cup cherry tomoatoes (Need I say I left these out due to the huge dislike of tomatoes on MY part)

Here’s what you do:

1.  Preheat oven to 400 degrees.  Line a roasting pan with parchment paper (I didn’t have any so I sprayed the pan with Olive Oil spray) and set aside.  Scrub potatoes and cut in half (because I used the bigger potatoes, I had to cut mine smaller).  Place in prepared pan.

2.  In a small bowl, combine oil, pepper, garlic, oregano and mustard and mix well.  Drizzle half of this mixture over the potatoes and toss to coat.  Roast for 20 minutes.

3.  Cut chicken breasts into quarters.  Remove pan from oven and add chicken to potato mixture.  Using a spatula, mix potatoes and chicken together.  Drizzle with remaining oil mixture.  Return to oven and roast for 15 minutes longer.

 

4.  If you MUST add the tomatoes you would add at this point.  Roast them for 5-10 minutes longer or until potatoes are tender and browned and chicken is thoroughly cooked.

<This from the cook book> This easy one-dish has the best combination of flavors. Mustard adds a nice bit of spice to tender chicken and crisp potatoes.

Nutritional:

Calories: 395; Fat: 9.57; Saturated fat: 1.85; Dietary Fiber: 5.21; Sodium: 142.98; Cholesterol: 61.23mg

A happy start to the beginning of the work week with a quick and easy meal!  All kidding aside from the kids and the pickiness, this is a great dish and the mustard and the garlic really do add a great flavor.  The kids put a bit of Ranch on top of theirs, so I followed suit.  Great touch little ones.

Happy Cooking

Patricia – Two Girls Cooking

Pork Chops w/Mustard Sauce

Pork Chops w/Mustard Sauce

I’ve been posting quite a few new recipes that I’ve gotten from this cookbook.  Its’s not only just to get my cholesterol levels down, but to help my family eat better as well.  How can I set a good example to the kids by telling them certain foods aren’t good for them, if I’m not showing them how to make them and eat them myself?

I’ve only done a repeat so far once or twice from this book.  There are that many good recipes in it.  I highly recommend you getting it if you’re trying to either lower your cholesterol or just plain eat better.    Here’s a link on Amazon so you can see for yourself: http://www.amazon.com/Everything-Low-Cholesterol-Cookbook-delicious-low-carb/dp/1598694014.  The first chapter of the book even describes what cholesterol is, how it affects you, when it’s too high, risk factors, etc.

I use this app on my iPhone called MyFitnessPal.  If you’re not sure what this app is, you log your daily food intake, your workouts, track your weight progress…And the best part is you can have your friends follow you and be a support system for you!  On the daily portion of the app, it shows you how much fat, carbs, potassium, sugars, etc. your intake is.  I look at this daily to make sure that I’m staying within the range I need to be.  I’m not so much worried about the caloric intake as I am the fat and sugars.

Yesterday when I looked at the sugar intake I was shocked to see I had already gone over my limit by lunch time.  I had eaten a bowl of cereal (fiber cereal too) and for lunch I had a salad with onions and green olives with ranch dressing and low fat cheese.  I had an apple and some grapes.  So I look at the content of the grapes…A bowl of grapes have 24.8 grams of sugar.  I search online to see if natural sugars affect your triglycerides and sure enough they do.  So each day I’ve been wondering how I’m exceeding the sugar limit to find out it’s from the fruits that I thought were supposed to be good for me!  What’s a sugar addict supposed to do?!

Back to my pork chop dinner!  Since the weather is getting colder, and the snow is right around the corner (literally), I took the opportunity to make this recipe because I got to use the grill.  Not that you can’t grill in the winter, I just choose not to!

Here’s a note from the cookbook:  Spreading the meat with yogurt and mustard mixture before grilling helps keep the meat moist and tender and adds great flavor.

And I’m telling you it really does.  Some of my family are not a huge mustard fan, so I used a bit less than suggested so it wasn’t too much for them.  But I love this one.  I’m sure it would be just as good baked in the oven as well.

Here’s what you need:

2tbs Dijon Mustard, divided

2tbs plain yogurt (I used fat free with less sugar content)

1/8tsp pepper (or as much as you like – pepper is one of my favorites after garlic)

4- 3 ounce bone in pork chops (I used the boneless and cut the fat)

2tbs olive oil (I used light extra virgin olive oil)

1 onion, chopped (I used half onion because the family isn’t a fan)

1tbs flour

1 cup low-sodium chicken broth (I used store bought)

1/4 cup dry white wine (I substituted with more chicken broth)

Here’s what you do:

1.  Prepare and preheat grill.  In a small bowl, combine 1tbs mustard, yogurt and pepper and mix well.  Spread mixture on both sides of pork chops; set aside for 15 minutes.

2.  In a small saucepan, heat olive oil over medium heat.  Add onion; cook and stir until tender, about 5 minutes.  Add flour; cook and stir until combined and bubbly.  Add broth, wine and remaining 1tbs mustard; bring to a boil, stirring with a wire whisk, until sauce is slightly thickened.

3.  Grill the chops for 4-6 minutes on each side; turning only once, until pork is just slightly pink in the center.  Serve with sauce.  I added some parsley to the top of the meat and sauce.

I put some potatoes in the microwave and cooked them until almost soft.  I cut them into bite size chunks and put in a large skillet with the olive oil until they were nice and crisp.

Pan fried potatoes

This was another great meal.  Caleb even ate the mustard sauce (and it had onions!  Of course he didn’t know that).  This was really good.

Have a great week.  Enjoy your food and know that eating healthy doesn’t always have to be “boring”.

Patricia – Two Girls Cooking