Katherines Korner

SALMON WITH CORN, TOMATO, AND AVOCADO
This is a great recipe from Emeril at the Grill.  I made a few changes and I hope you will like it too.

 

• 2 ears corn husked
• 2 tomatoes cored and cut into 1/2 inch pieces
• 2 avocados, diced
• 1/4 small red onion finely chopped
• 2 tablespoons fresh parsley finely chopped
• 3 tablespoons extra virgin olive oil  (2 for relish, 1 to coat fish)
• 2 tablespoons fresh lemon juice
• 4  6 oz. salmon fillets (skin on preferably)
• salt, pepper, paprika, cayenne
  
   

Stand corn in a wide shallow bowl and using a knife slice downward to release kernels.  Add tomatoes, avocados, onion, parsley, 2 tablespoons olive oil, lemon juice, 1 tsp. salt and 1/4 tsp. pepper.  Toss together.

Heat grill to medium high.  Rub salmon with 1 tablespoon olive oil (or more if needed) and sprinkle with salt, pepper, a little paprika and cayenne.  Grill salmon skin side down for 4 to 5 minutes until skin is crisp.  Flip fish over and continue to grill until salmon is slightly pink in the center.  Serve with corn relish.

Per serving   580 cal., 37 g. fat, 42g protein, 22 carbs, 8 g fiber 

 

 

 

ROASTED CHICKEN

1 3 1/2 - 5 pound chicken

1 small yellow onion cut in half

1 small lemon cut in half

olive oil

salt, pepper, paprika

 

Preheat oven to 375.

Rinse chicken and pull giblets out of body cavity.  Place onion and lemon inside of body cavity and pull legs together and tie with kitchen string. (see photo).  This will keep onion and lemon inside the chicken.

Rub olive oil all over chicken and sprinkle both sides with salt, pepper, and paprika.  Be careful not to oversalt.  Lay chicken in roasting pan.  Roast one side for 40 minutes.  Pull roasting pan out of oven and flip chicken over and roast for another 40 minutes.  You may need to increase cooking time based upon the size of your chicken.

Let chicken set for 10 minutes and serve.

The benefits roasting your own chicken vs. storebought:

you decide how much sodium is on chicken

your chicken hasn't been sitting under the lights for hours

you decide the  size of your chicken

 

Roasted Chicken Recipe Ideas:

After chicken cools, peel off skin, shred chicken, and put in a ziploc.  You will have the chicken on hand to make many different dishes or snacks.  You can roast 2 or 3 chickens at a time and have instant meals over the next couple of days.

Kid Friendly-shredded chicken quesadillas

Shredded Chicken Salad-

lettuce, shredded chicken, cherry tomatoes, chopped avocado.  Mix one tablespoon extra virgin olive oil and balsamic vinegar and toss with salad.  You have an instant lunch or dinner!

Snack-shredded chicken on a rice cake with a slice of tomato and a little mustard

Sandwich-shredded chicken on whole wheat bread with honey mustard and lettuce

Chicken Lettuce Wraps-

2 cups shredded chicken

3 tablespoons fat free mayo (or low-fat)

3 celery stalks finely chopped

1/2 red bell pepper finely chopped

1 Roma tomato diced

4-5 green onions chopped

salt and pepper to taste

romaine lettuce leaves

Mix all ingredients and place a 1/4 cup of chicken mixture on a lettuce leaf and fold and eat!

 

 

 

 

My name is Katherine Day and I have been training with Tony Nammari for the past 5 years and have been resistance training off and on for the past 20 years.  I have learned through trial and error that a good healthy diet is key to reaching your fitness goals.  I will be posting new recipes that I have made and think you will find nutritious and hopefully delicious.  I believe that "eating clean" will make you feel better and definitely help you with your results in the gym.

On Sunday I went to the local Farmers Market at the shopping mall near my home.  This is a great place to find wonderful fruits, vegetables, homemade pastas, breads,etc.  I picked up some oranges that were on sale for 80 cents a pound and put together this little salad with some things I had in my refrigerator.  I hope your like it-my family thought it was very refreshing.  It makes a great little side dish.

 

Farmers Market Orange Salad

4-5 oranges

1 large tomatoe (seeded)

1/4 small red onion

2 tablespoons extra virgin olive oil

1 1/2 tablespoons balsamic vinegar

2 tsp. chopped parsley  (optional)

1/8 tsp. black pepper

Peel oranges and cut into 1/4 inch slices.  Lay oranges onto a plate or platter.  Cut tomatoes into 1/2 inch slices and try to get most of the seeds out.  Slice the red onion very thin and about 1 inch in length.  Place tomatoes and onion onto oranges-you can put as much or little as you like.  Mix oil and vinegar in a small bowl and whisk together.  Taste before you pour-I like it with a lot of vinegar but you may not.  Adjust oil and vinegar to how you like it.  Drizzle the dressing all over the salad and add a little cracked pepper and some fresh parsley if you have it.  You can make an hour or so ahead of time and keep in the refrigerator.  This makes 4-6 servings