Roasted Chicken and Butternut Squash with Spinach and Goat Cheese Salad

(close up) Roasted Chicken and Butternut Squash with Spinach and Goat Cheese SaladAutumn gives way to cold days and nights. Just about all colors in nature have faded and plant life has gone dormant. But colors of nature are always at work, and they can be found in the foods we consume through the winter months.

Like Belgian endive, which peaks in late November and is generally available through early spring. Also available year round, are Brussels sprouts, which normally peak in the fall to early winter.

Through the winter we can obtain artichoke, bok choy, snow peas, and water cress. Of course most of that produce is green in color.

If you want to see color then feast your eyes on the red beets  as well as green and red apples, including green and red pears.

Fall winter produceThere is also oranges, blood oranges with its sweet red colored flesh, red pomegranates, and yellowish parsnips.

Not to forget cream skinned butternut squash with a deep orange hue colored flesh, and that brings us to our feature recipe: Roasted Chicken and Butternut Squash with Spinach and Goat Cheese Salad.

Here at Splendid recipes and More we keep the health conscience in mind who not only wish to eat healthy, but also wish to know the nutrient value of the food they consume.

Butternut squash has folate which helps to build a strong heart and prevent a heart attack. The function of folate is to work against compounds that compromise the structure of the blood vessels. A correlation between consuming foods that contain folate and reduced incidences of colon cancer.

Researchers have found that a vitamin A deficiency, caused by A carcinogen in cigarette smoke, contributes to a vitamin-A deficiency, which leads to the debilitating disease of emphysema. Any winter squash including butternut squash, are rich in vitamin-A, which research suggests  could protect against emphysema.

It would be ideal to stop smoking, a diet rich in vitamin A and beta-cryptoxanthin may protect lung health if a person choose not to quit or is daily exposed to cigarette smoke.

Now for the recipe, and here is what you will need.

1 lb. chicken breast, fat trimmed

1 medium butternut squash, peeled, seeded, sliced 2 to 3 inches long by ½ inch wide

8 cups baby spinach, washed

2/3 cup fresh goat cheese

½ cup pecan pieces

2 tbsp. extra virgin olive oil

Himalayan salt

Black pepper

Garlic powder

Carrot and Ginger Dressing

seasoned roasted chicken breast - Roasted Chicken and Butternut Squash with Spinach and Goat Cheese Salad

Arrange chicken breasts onto a glass baking dish, and sprinkle salt, pepper, and garlic powder according to taste. Place into a 350 degree oven and roast 10 minutes. Turn breast over and reapply salt, pepper, and garlic powder, and roast another 10 minutes. Check internal temperature of meat, if it is at least 160 degrees remove meat and set aside.

roasted butternut squash -  Roasted Chicken and Butternut Squash with Spinach and Goat Cheese SaladPrepare butternut squash and place into a large bowl, but only after spooning in 2 tablespoons of olive oil, salt and pepper to taste. Roast in oven on 350 degrees for about 10 to 15 minutes or just until squash is baked but not soft. Remove from oven and set aside.

Roasted Chicken and Butternut Squash with Spinach and Goat Cheese SaladUsing four dinner plates, plate each with 2 cups of spinach.

Top with sliced chicken breast (about 4 to 5 slices) and 5 to 6 slices of roasted squash.

Top with pecans, and cheese, then pour on the Carrot and Ginger dressing (purchased at Whole foods Market). Serve and enjoy!

Salad can be eaten warm or cold, and served with fresh sourdough bread and real butter.

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Sweet Tomato Chutney

Sweet Tomato Chutney Where you aware Chutney doesn’t just describe a recipe of mixing tomatoes with spices? There are other references to Chutney, such as Chutney music that was established in the 1940’s Ramdew Chaitoe Albumwithin the temples, wedding houses, and sugar cane fields of the Indo-Caribbean.

The first recorded music did appear until 1968 by musician and music recorder Ramdew Chaitoe, who live in a small South American country named Suriname. The album was entitled King of Suriname and all of the songs were religious in nature.

There is also the Chutney Soca, and type of music according to Wikapedia, and originated in Trinidad and Tobago, Guyana and also Suriname.

Chutney soca music is a crossover style of music incorporating Soca elements and Hindi-English lyrics, and Chutney music (as mentioned in the on set of this article) with Indian instruments such as the dholak and dhantal.

But the Chutney we want to make extra special  mention of is a food, and it is called Sweet Tomato Chutney.

According to Food Reference,  chutney original is from India (Hindi: chatni), and is prepared as a relish made from fresh fruits and spices. They go on to mention that Chutney is almost accompanied with every meal in India.

The relish can be fresh or cooked, and is prepared with varying flavors, ranging from sweet or sour, spicy or mild, or any combination of these.

Chutney  can be thin or chunky, and can be prepared with fruits or vegetables or a combination of both. The different types of ingredients used can be mango, apples, pears, tamarind, onions, lemon, tomato, raisins, coconut, vinegar, sugar, honey, citrus peel, garlic, ginger, mint, turmeric, cinnamon, cilantro, and hot chilies.

There is a variety of ways to prepare chutney. It really just depends on what your palate prefers.

Here is the version from the kitchen of Splendid Recipes and More….

Here is what you will need:

– All organic ingredients used –

4 medium Roma tomatoes, diced

4 medium Orange tomatoes, dice

1 large sweet onion, diced

3 gloves garlic, minced

1-2 tsp. pie spice

1 tsp. salt, preferably Himalayan salt

2 tbsp. olive oil

The orange type of tomato we used was the Woodle Orange Heirloom Tomato, which we purchased at the Whole Foods Market.

preparing in a pan over medium heat the Sweet Tomato ChutneyOver medium heat using a ceramic coated pan heat the oil.

Next add onions, garlic, spice, and sauté for 2 minutes.  Next add the diced tomatoes, salt and sugar.

Mix to combine. Leave on heat another 2 to 4 minutes, while stirring tomato mixture.

Cooling in a large ceramic mising bowl - Sweet Tomato Chutney

 

Remove from heat and pour mixture into a large mouthed mixing bowl, preferably ceramic,and allow chutney to cool.

Homemade Italian Bruschetta AppetizerChutney goes will topped over Bruschetta as shown here in the image.

Sweet Tomato ChutneyAfter the chutney has cooled, spoon into mason jars, top with lids, and tighten. Keep refrigerated.

 

 

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Chicken Curry Soup

Chicken Curry Soup

This dish was really painless, effortless,  and simple to prepare. First for the painless part, it was cooked in a slow cooker. Just effortlessly add your ingredients to the slow cooker, and leave on low for 6 hours. How simple is that?

Chicken legs, thighs, and quarters are a low cost, versatile source of protein, chicken has long been a staple of diets around the globe. In fact, it is the world’s leading source of animal protein and has been a healthy alternative to red meat.

Thigh meat though by many who frown on fat, prefer not to consume it. Keep in mind that thigh meat is also high in protein as breast meat is, and the fat in the meat is needed by your cells for their protection from oxidation.

Also power builders will eat thigh meat over chicken breast because of the fat and protein content that help to build muscle and actually loss fat.

You can also remove the skin of the chicken before cooking it to reduce the fat content.

Nutritional Content of Chicken Quarters

100 grams or roughly ¼ pound of chicken quarters with skin has:

Calcium    880 mg

Phosphorus   500 mg

Potassium    210 mg

Sodium    8.0 mg

Zinc       0.2 mg

Here is what you will need:

3 pound of chicken leg quarters, skinless, if desired

2 ounces leek and potato soup mix

1 tablespoon curry powder

zest of 1/2 a lemon, grated

8 ounces green beans, trimmed and blanched

chicken-leg-quarters-added-to-slow-cooker-for-chicken-curry-soupTrim chicken of any fat, and remove skin (optional), and place into a 4 quart or bigger slow cooker.

Dried potoate leek soup mix and prepared organic Creamy Potato Leek soupNext the recipe calls for combining the curry and soup mix and sprinkling it over and around the meat, and adding water until chicken is barely covered. We found a dried soup mix at Albertson’s for $7.00, we felt it was expensive, but did buy it.

Then we made a trek over to the Whole Foods Market, and found a prepared organic Creamy Potato Leek soup for only $3.99 and on sale for $3.69. We went with the prepared soup from Whole Foods.

adding curry powder to Chicken Curry SoupAfter placing the chicken leg quarters in the slow cooker, add the soup, and 1 tablespoon of curry powder, and mix in thoroughly.  Turn your slow cooker to high for 4 hours or on low for 6 hours, and place the lid over the slow cooker.

blanched green beans for Chicken Curry SoupThe beans are added to the slow cooker 1 hour before the meat is cooked. Trim the fresh green beans and blanch in boiling water for 3 minutes only. Remove from water and drop beans into some ice cold water for 3 minutes, to stop them from continuing to cook. Remove from cold water, and add to slow cooker, and mix in well.

Chicken Curry Soup in slow cooker ready to plateNext add zest from 1/2 a lemon, and mix in well. Cover slow cooker with lid, and continue cooking one hour more.

Chicken Curry Soup with a side of white ricePlate and serve the Chicken Curry Soup with a side of rice. You can also top with more lemon zest. Enjoy!!

If you have any questions about the use of a slow cooker, such as are they safe to cook with, view our article: Slow Cooking, is it Safe?

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Healthy Ways To Cook Chicken with Marinades

chicken breast - Healthy Ways To Cook Chicken with Marinades

Did you know the average American eats 55 pounds of chicken per year? That’s about 27 chickens each.

raw chicken breast- chicken breast - Healthy Ways To Cook Chicken with Marinades  According to Whole Foods Market, chicken is rated as a very good source of protein, providing 67.6% of the daily value for protein in 4 ounces. Protein can be important in reducing bone loss in older people.

One scientific study on the subject showed that men and women from 70 to 90 years old who had the highest protein intake lost significantly less bone over a four-year period than those who consumed less protein.

Animal protein, as well as overall protein intake, was shown to be associated with preserving bone mass in our bodies. Chicken is also an excellent source of niacin, the cancer-protective B-vitamin, and is also a very good source of the trace mineral, selenium. Selenium helps with the function of the thyroid hormone metabolism, antioxidant defense systems, and immune function.

Protein is also needed for our bodies to build and repair muscle.

Chicken, if prepared right can ensure a healthy meal that is good for heart health and weight management.

Marinating chicken is one of those ways to prepare it. Marinating can add flavor, and makes the meat more moist and tender without adding a lot of fat.

Chicken that is marinated for a longer period of time is tenderer as the juices of the marinade have become fully absorbed into the chicken. Always remember to throw away the left over marinade that has soaked the chicken to avoid salmonella poisoning.

Use skinless chicken breasts, as these are the lowest in fat and calories. The skin increases fat by about 20%. You can cook with the skin, but, removing it before eating is recommended.

Healthy Cooking Methods for Chicken

Grilling

grilling chicken - Healthy Ways To Cook Chicken with Marinades  Grilling is the best method of cooking chicken; this includes, a BBQ grill or indoors in the oven broiler. A squeeze of lemon, a sprinkling of black pepper and paprika will make your chicken a delicious meal you will enjoy.

Boiling

Most people think that boiling chicken will make it tasteless; on the contrary it will be tender and fall off the bone on your plate. The secret is in the amount of the water used to cook the chicken.

For that reason measure adequate amount of water that will cook the chicken and allow boiling until it is almost absorbed. Add chopped red onions and stir, do the same with tomatoes, bell peppers and some garlic. Sprinkle a bit of turmeric powder and a bit of salt and cover for a minute. Remove and plate with a serving of vegetables and a small portion of whole grain pasta.

Baking

Make time to marinade the chicken overnight so that you can enjoy the baked outcome.

  • Place rosemary, juice of half a lime, a tablespoonful of honey, a tablespoonful of olive oil and a dash of vinegar into a bowl and mix thoroughly
  • Add into your chicken in a Ziploc bag and refrigerate
  • Spray your baking pan with Pam cooking spray and arrange the chicken
  • Bake at minimum of 375F

Add some baby potatoes around the chicken so that they absorb the juices for a complete meal and serve with a salad of steamed vegetables.

Stir Frying

Only a minimum amount of oil is needed in a wok or a cast iron skillet on the pan to prevent the chicken from sticking.

It is necessary to slice it into small pieces so that it cooks through faster.

Diced carrots, bell peppers, garlic, cabbage, sprouts, zucchini, broccoli and many other nutritious vegetables can be added to the stir fry.

steaming chicken - Healthy Ways To Cook Chicken with Marinades  Sprinkle some powdered red pepper on the chicken if you like it hot.

Steaming

Steaming food allows it to retain all its nutrients; therefore steaming your chicken with your veggies will provide a nourishing meal.

When choosing chicken for steaming, make sure that it is young so that it is not tough and rubbery when done.

Great Marinade Ideas

  • Ground mustard, minced garlic, ½ lemon juice, pinch of salt, a sprinkle of black pepper, fresh coriander, a tablespoonful of olive oil and ¼ cup cider vinegar
  • Diced red onions, rosemary, cinnamon, turmeric, one teaspoonful of sunflower oil, 2 teaspoons of honey and juice of one small lime
  • Natural Greek yogurt, low sodium soy sauce, cayenne pepper and fresh thyme
  • Low sodium soy sauce, fresh garlic and onion powder

chicken-breast-meal -Healthy Ways To Cook Chicken with Marinades  Don’t hesitate to experiment with some ideas of your own. There are many great flavorful combinations that can yield a delicious and healthy chicken dish.

Also, there are many fine bottled marinades, or dry packaged seasonings that you add oil, juice, vinegar, or water that are available in stores. Just be sure to buy all natural and no preservatives add. These can be great time saving methods to cook chicken.

But we personally feel it’s a lot more fun to make your own.

 

 

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Sweet Pork and Apple Wrap

Sweet Pork and Apple Wrap

When your hungry but to tired to make a big deal about preparing something to eat can be discouraging. But isn’t it great when you just go looking through the refrigerator to see what you have, and you come up with a simple idea. That’s what happened here with our Sweet Pork and apple Wrap.

homemade tortillas

 

The day before we thawed out some pork loin pieces. But by dinner time I was just too tired. So we just boiled the pork in water with some garlic and cooled it down and put it away in the refrigerator. That same day some home made tortillas were made.

 

 

 

 

 

Here is what I came up with, our featured recipe: -Sweet Pork and Apple Wrap- and here is what you will need:

ingredients for Sweet Pork and Apple Wrap

The amount of ingredients for the wrap depends on the number of wraps you want to make. The recipe we are preparing makes about 5 to 6 wraps.

1 cup cooked pork loin pieces, thin sliced, about 1 -inch

1/4 lb. snap peas

1 red apple, cored, sliced 1/2 inch thick, do not peel

1/3 cup avocado oil

1 teaspoon Maya Coffee Rub (bought at Whole Foods Market)*

1 teaspoon balsamic vinegar

* If you don’t have a Whole Foods Market near by, here is a similar if not the same recipe you can use for the coffee rub spices…

⅓ cup fresh ground coffee (dark french or Italian roast)

¼ cup cocoa powder (dark Dutch cocoa)

⅓ cup dark brown sugar

1 tbsp smoked paprika

1 tsp cinnamon

1 tsp cayenne pepper

1 tsp sea salt

Instructions

Mix ingredients together and store in an airtight container like a mason jar.

mixing oil and spices for Sweet Pork and Apple Wrap

In a large mixing bowl, add and combine well, the oil, vinegar, and coffee rub. Next add the cooked meat, vegetable, and fruit, and mix with the wet coffee rub until meat and produce are well coated. Keep in mind we are not marinading the meat and produce, as the meat is already cooked. The coffee rub is going to give the meat mix a great flavor.

cooking Sweet Pork and Apple Wrap

Next add avocado oil to a large frying pan over med-high heat. In the Splendid Recipes kitchen, we always use ceramic coated pans (link here on some good reading about ceramic coated pans verses Teflon or non-stick pans).

When the oil is heated, add the meat mix and cook until the snap peas turn a brighter green, about 4 to 5 minutes.

Sweet Pork and Apple Wrap

Once meat mixture is warmed, remove from heat. Spoon 2 to 3 tablespoonfuls of mixture on to an open tortilla in the center. Fold tortilla up into a wrap or burrito.

Plate and serve, 2 wraps per person.

We want to add, if you let the cooked meat mixture set awhile, the apples seem to have a sweet onion taste. That is how Splendid Recipes came up with Sweet Pork and Apple Wraps. If you like these wraps you might like our Oriental Chicken Wraps.

 

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Fruity and Nutty Oatmeal with a Tweast

Fruity and Nutty Oatmeal with a Tweast

The FASEB Journal reported on  a randomized, controlled, crossover trial with 48 healthy individuals, around 18 years of age. The trail was done with oatmeal and  a ready-to-eat oat-based breakfast cereal (RTEC) in random order at least a week apart.

The results were: The oatmeal suppressed the appetite of the individuals partipating in the controlled trials , and increased fullness, and reduced food intake compared to RTEC.  Food intake at lunch was lower after eating oatmeal compared to RTEC.  The finding were noted that physicochemical properties of oat fiber are important factors affecting fullness and food intake. The study was funded by PepsiCo.

We wanted to share our breakfast with you, and with the information we just shared, you may have guessed it was oatmeal.

We all know from personal experience, oatmeal is filling. It is good for lowering blood cholesterol and controlling glucose levels among other health benefits. Of cource you really only get these benefits as long as the package oats you buy have no additives to them. Like Honey Nut Cherrios does. They make the claim it is good for your heart, but the addition of other chemicals really nullifies the claim.  Note the info graph we have here from the Health News Library

honey-nut-cheerios

Click Image to Enlarge for Better Reading

Whole food is really better for your health. That is how we prepared our Fruity and Nutty Oatmeal with a Tweast.

We used Half and Half for extra creaminess, blueberries, a banana, and the tweast is the sweetness by adding Ginger syrup.

Here is what you need.

ingredients for Fruity and Nutty Oatmeal with a Tweast

1 cup half and half

1 medium banana

1/2 cup blueberries

1/4 cup chopped pecans

1/2 cup quick oats

1 to 2 tsp. organic ginger syrup (purchased at Whole Foods Market)

Heat the half and half in a small sauce pan. Add a cut up banana, then the blueberries, followed by the pecans, and oats. Stir together until well incorporated. The cooked oatmeal will be lose. If you desire you can add more oats. Next add the ginger syrup. If you can’t get ginger syrup, replace with real maple syrup.  Spoon into a bowl and serve.

The banana adds potassium, and magnesium to your diet, great for heart health and lowering blood pressure. The blueberries fight against cancer, and premature aging. The ginger aids with digestion.

 

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Quinoa Maya Chicken Bake

Ouinoa Maya Chicken Bake

This is a really delicious and healthy recipe. It’s made with quinoa, which is a whole grain rice grown in its natural environment, the Andes Mountains of Peru. The native soil and climate affect its taste, scent and texture.

The Incas called quinoa “the mother of grain” and fed it to their warriors before battle. Today it is referred to as a “supper grain” as it has many health benefits including a balance of essential amino acids. There are 23 known essential amino acids, and our bodies make only 10 of them. That requires that we eat foods that will provide the other 13, and quinoa does that for us when we consume it.

For that very reason our featured recipe is Quinoa Maya Chicken Bake. Are you questioning what does Maya have to do with the recipe? The Maya’s were native’s that spread their influence to Honduras, Belize, Guatemala, and western El Salvador to as far away as central Mexico, more than 620 mi from the central Maya area. The many outside influences found in Maya art and architecture are thought to have resulted from trade and cultural exchange rather than direct external conquest.

Today the few Mayans that exist grow there own coffee beans in the known areas that they dwell. The coffee is very good and is known as Mayan Coffee beans. The flavors of coffee beans, either poor flavor or rich flavor, all depends on the earthy soil and climate the coffee tree is grown in. The Mayans know how to grow their coffee beans.

The spices we used in our featured recipe is a Maya Coffee Rub that was purchased at the Whole Foods Market.

Here is what you will need:

ingredients needed for Quinoa Maya Chicken Bake

Click Image to Enlarge to View Ingredients for the Maya Coffee Rub

Preheat your oven to 350 degrees. Next cook the quinoa according to package instructions and set aside.

steaming vegetables for Ouinoa Maya Chicken Bake

Put your frozen fresh vegetable mix into a steamer and steam according to package instructions. You can use your choice of vegetables that you prefer. When done, set steamed vegetables aside in a large bowl with a lid over it.

While the vegetables are steaming, prepare the chicken breast for marination. Cut the chicken breast crosswise, 3 times. Cut each section into one inch chunks.

marinating chicken breast for Ouinoa Maya Chicken Bake

In a measuring cup, mix the Maya coffee rub, vinegar, and oil. You can also choose to use olive oil if you wish. Place cut chicken into a large bowl and pour spice mixture over meat. Mix up meat with the spice mix till chicken is well coated. Set aside for about 30 minutes for flavors to infuse.


close up baking chicken in Nu wave oven for Ouinoa Maya Chicken Bake

After chicken has marinated for 30 to 40 minutes, place onto a cookie sheet and bake in the oven for about 20 minutes or until chicken is done. The meat should cook fast, as it is cut thin. Here we baked ours in a counter top Nu wave oven. set aside when done.

bowl of steamed vegetables

Next take the bowl of vegetables, pour in the one cup of quinoa, and meat. Mix up the ingredients in the bowl until will incorporated.

Ouinoa Maya Chicken Bake

Plate and serve. That Maya Coffee Rub, is a bit spicy. But oh boy what flavor it has!! I believe, if the Mayans from the past could taste this dish, they would approve.

If you wish, you can use 1/4 slice of turkey breast in place of chicken. Turkey was the main staple meat of the Mayans over 3000 years ago.

 

Sources on the Mayans:

Mayan Civilization 

 

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Apple Chicken Sausage with Whole Wheat Penne Pasta

Apple Chicken Sausage with Whole Wheat Penne Pasta

There has been a lot of new information on processed foods, seed oils high in omega-6, refined sugar, as being the cause of bodily inflammation. We have also read about lowering our carbohydrate intake, as too much carb’s over works the pancreas and heightens insulin levels. Refined grains is the big culprit to weight gain. Refined grains digest fast and causing rapid use of glucose or a spike of sugar levels in the blood stream, causing the body to store the excess sugar not used, as fat.

But what about whole wheat pasta? Or better yet 100% whole wheat pasta? When consumed, can it be to blame for weight gain as well? No!!

When the fiber is not taken away from the grain, but processed together, is actually better for the body. Fiber causes food to digest slower and at the same time move faster through the digestive tract.  As  the whole grain pasta is digested, it releases a stead flow of glucose (not all at once as does white pasta without the fiber) giving sustained energy. The fiber then pushes the digested food out, not being stored as fat.

A 1-cup serving of cooked whole-grain pasta contains 3.9 total grams of fiber, while the same amount of white pasta contains 2.3 grams.

It is also worthy of noting, that whole grains lower blood pressure, were as grains with the fiber removed can cause blood pressure to raise.

Now for our featured recipe: Apple Chicken Sausage with Whole Wheat Penne Pasta. Here is what you will need:

12 0z. 100% whole wheat Penne pasta, cooked

1 package Al Fresco Sweet Apple Chicken Sausage

1 1/2 cups Alfredo sauce

3/4 cup bell pepper strips, mixed colors

1/2 cup french stringed beans

For the vegetables, I just buy them fresh frozen from the Whole Foods Market. You can use a jar of Alfredo Sauce, but I make my own.

1/4 cup butter

1 cup Heavy cream

1/2 to 3/4 cup Asiago cheese, grated fresh

Heat a small sauce pan, medium-high. Add butter and melt, not allowing to scorch, next add cream and stir while pouring. After the two are well incorporated, add grated cheese and mix in as it melts. Bring to a small rapid bowl, remove from heat and set aside.

Al Fresco Sweet Apple Chicken SausageSome Al Fresco brand sausages you can buy already cooked and at some markets they package it fresh, uncooked. Al Fresco is my preferred brand, as it is minimally processed and no preservatives added.  Click on image to go to their web-site to receive a $1.00 coupon off. I have been buying the package at about $3.50 to 3.99.

I prefer to buy the fresh uncooked sausage.

In a large skillet, cook sausage over medium-high heat. Let sausage crumble to small bits. Add Alfredo sauce, cooked pasta and vegetables. Stir until all are mixed well together.

Plate and serve.

Apple Chicken Sausage with Whole Wheat Penne Pasta  with Italian Rustic Bread and melted Provolone

We had an Italian Rustic Bread loaf and melted provolone cheese on slices of the bread. Wow what a great addition to the plated pasta.

 

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Indian Spiced Salmon

Indian Spiced Salmon on a dinner plater

This recipe is taken from an issue of Sunset magazine (April 2005). One extra spice was added to the recipe. We added culinary grade lavender. I say culinary grade to avoid pesticides or oils added to potpourri lavender.

I read first what spices you can mix lavender with and found that it goes well with the other spices in this recipe.

All the ingredients in this recipe are organic certified and purchased at our local Whole Foods Market.

The Salmon used was caught out of the Pacific Ocean and is a Coho Salmon. Which we really like because it does not have a fishy flavor, which most fish from the ocean have.

I hope you enjoy making Indian Spiced Salmon as much as we did.

Here is what you will need:

4 pieces boned salmon fillet (6 oz. each; about 1 in. thick)

1 large sweet onion, peeled and slivered

2 tablespoons butter, melted

3 tablespoons firmly packed brown sugar

2 teaspoons ground coriander

1 teaspoon ground fennel seeds

1/2 to 3/4 teaspoon cayenne

1/2 teaspoon each ground cardamom, ground cumin, and salt

1/4 teaspoon each pepper, ground cloves, and ground cinnamon

1/4 teaspoon lavender (culinary grade)

1 tablespoon lemon juice

2 tablespoons chopped fresh cilantro

Preheat oven to 400° F.

sliced onions adding to baking dish with Salmon

Rinse salmon and pat dry. Line a 13 by 9 inch baking dish with foil and set salmon pieces, skin down, 1 inch apart. Scatter the slivered onions around salmon.

In a small bowl, mix together melted butter, brown sugar, coriander, fennel, cayenne, cardamom, cumin, salt, pepper, cloves, cinnamon, and lavender. Stir in lemon juice. Spoon on mixture and rub evenly over tops of salmon pieces.

rubbing Indian spice mix over  Salmon

Bake in a oven for 15 minutes. Turn oven to broil and broil salmon 6 inches from heat 4 to 6 minutes or until top is bubbling and well browned and fish is opaque but still moist-looking in the center of the thickest part (cut to test).

broiling Indian Spiced Salmon 6-inches from heat for 4 to 6 minutes

Transfer salmon pieces to a serving dish, if possible without skin and place with onions around salmon pieces. Sprinkle with cilantro.

Plate and serve.

Indian Spiced Salmon

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