Happy New Year to everyone! I hope you all had a wonderful holiday season and are looking forward to a year filled with love, adventure, prosperity, and, of course, good food!
Once again, I am attempting a healthier intake. It’s not that I eat badly, as most of the time I am pretty good at keeping most of those nasty saturated fats out of my meals, but there are those moments of craving all carbs and foods better left behind, 75-80% good is okay. 😊 So, for this month, let’s behave. (Next month includes Valentine’s Day and there could be consumption of chocolate)
I like the Mediterranean approach. It’s the one eating plan that doesn’t make me feel like I’m giving up my favorite foods. It’s healthy, easy to prepare and the variety of meals are endless. When I’m on the run all day, sheet pan meals are my go-to dinners. Protein and vegetables are all it takes to fill me up and I only have one pan to clean. The following are some of my favorites.
Salmon and Brussels Sprouts (or Asparagus when in season)
Salmon fillets – enough for people you’re feeding.
Brussels Sprouts (or asparagus)
Olive Oil
Salt & Pepper
Fig, Aged Balsamic, Lemon, Cherry, Gravenstein Apple or Pear Vinegar (yes, I said vinegar)
Preheat the oven to 350º. Lay your salmon and vegetables on a sheet pan big enough for the amount you need. If serving a lot of people, use one pan for the salmon and one for the vegetables.
Drizzle with olive oil and then add salt and pepper to taste. Roast for 25 minutes or so until salmon is pink and vegetables are tender to your liking.
Serve all sprinkled with the vinegar of your choice. ** You will not believe how good it is.
** I buy all my vinegars and oils at the Crushed Olive stores here on Long Island but you can get their products online at https://thecrushedolive.com
Sheet Pan Shrimp and Greens (from the Food Network)
2 bunches kale, stemmed and leaves torn into rough-size pieces (about 10 packed cups)
2 cloves garlic, thinly sliced
1 orange bell pepper, cut into 1-inch chunks
4 Tb. grapeseed oil
Kosher salt and freshly ground black pepper
1 1/4 pounds peeled, deveined medium shrimp, tails removed
2 Tsp. red curry paste
1 lime, cut in half, plus lime wedges, for serving
1/4 cup fresh basil, chopped
1/4 cup fresh cilantro, chopped
1/4 cup fresh mint, chopped (optional)
2 Tb. unsalted roasted cashews, chopped
Cooked basmati or brown rice, for serving
Preheat the oven to 350º. Rinse the kale and shake off some of the water. Toss together the kale, garlic, peppers, 3 tablespoons of oil, a large pinch of salt and a few grinds of pepper in a large bowl. Pile the mixture onto a rimmed baking sheet. Roast, covered with a sheet of parchment paper, until the kale is wilted and tender and the peppers are soft, about 35 minutes.
Meanwhile, coat the shrimp with the curry paste, the juice of 1 lime half and the remaining 1 tablespoon oil.
When the kale mixture is ready, remove the parchment from the top and toss it with a spatula. Top with an even layer of shrimp and roast until the shrimp are firm and cooked through, 10 to 12 minutes.
Scatter the basil, cilantro, mint if using, and cashews over top and squeeze with the remaining lime half. Season with salt and pepper. Serve with rice and lime wedges. Serves 4
Crispy Tofu and Delicata Squash Sheet Pan Dinner (from the Food Network)
This dish is a little more involved and has some breadcrumbs, but it is very good!One 14oz. block firm tofu packed in water, drained
Kosher salt
1 small delicata squash,
1 Tb. honey
1/4 Tsp. chili powder
Extra-virgin olive oil
1/3 cup cornstarch
1 large egg
Freshly ground black pepper
1 cup panko breadcrumbs
1-10oz. package frozen spinach, thawed and squeezed to remove extra moisture
1 Tb. toasted sesame oil
1 Tsp. toasted white sesame seeds
Store-bought dipping sauces such as soy sauce, hoisin, or teriyaki
Preheat the oven to 400º and line a rimmed baking sheet with parchment paper. Turn up four edges of a large piece of foil to make a rectangular baking tray (about 12 by 3 inches) for the spinach; set aside.
Halve the block of tofu crosswise, halve each piece crosswise, then halve each piece again, for a total of 8 pieces. Lay the tofu slices on 2 paper towels, and blot dry with 2 more, gently squeezing out as much moisture as possible. Sprinkle the tofu evenly with 1/2 teaspoon salt and set aside.
Cut the squash in half lengthwise, remove seeds and cut into 1/2-inch-thick moons Spread the squash slices in an even layer on one side of the baking sheet. In a small bowl, whisk together the honey and 1 tablespoon of olive oil and drizzle it evenly over the squash. Sprinkle with the chili powder and 1/4 teaspoon salt. Toss to coat.
Put the cornstarch on a plate. Crack the egg into a shallow bowl, add 1 teaspoon salt and a few grinds of pepper and whisk until combined. Put the panko, 1 teaspoon salt and a few grinds of pepper in another shallow bowl. Line up the tofu, cornstarch, eggs, panko and the prepared baking sheet.
Working with 1 to 2 pieces of tofu at a time, coat them in the cornstarch, shaking off any excess, dip in the egg to coat, dredge in the panko, pressing the panko gently into the surface of the tofu, then evenly space the breaded tofu on the other side of the baking sheet, leaving an empty space in the center.
Roast until the squash begins to soften, about 10 minutes, then turn the squash pieces over. Continue roasting until the panko is crisp and lightly browned at the edges, and the squash is beginning to caramelize, about 15 minutes more.
Remove the pan from the oven and lay the prepared foil tray in the center. Spread the spinach onto the tray and toss with the sesame oil, 1 teaspoon salt, 1/4 teaspoon pepper and the sesame seeds.
Return the pan to the oven and cook until the spinach has warmed through, the squash is completely tender and caramelized in spots, and the tofu is lightly browned and crunchy, about 5 minutes more. Divide between two plates and serve with your favorite dipping sauce.