Tag: cooking spray

Asian Farro Medley with Salmon

Farro, shiitake mushrooms, and snap peas are sauteed with ginger, garlic and spices and served with wild salmon marinated with honey, lemon and soy sauce. Not only is this dish absolutely delicious, it’s also high in protein, omega-3’s and is ready in about 30 minutes.

I’ve been getting requests for more farro recipes. If you haven’t tried farro, it’s a wonderful ancient grain with a nutty texture that is usually found in health food stores. I buy the pearled variety which takes only about 20 minutes to make, and I actually prefer it over brown rice, especially since it’s ready so quick. If you can’t find farro, you can use brown rice or barley in it’s place.

Asian Farro Medley with Salmon
Servings: 4 • Size: 1 1/3 cups + 1 salmon fillet • Old Pts: 8 • Points+: 10 pts
Calories: 403 • Fat: 8 g • Carb: 55 g • Fiber: 7 g • Protein: 30 g • Sugar: 8 g
Sodium: 701 mg  • Cholesterol: 55 mg


  • 1 tbsp honey
  • 1 1/2 lemons, juice of
  • 1/2 tsp garlic powder
  • 3 tbsp soy sauce, reduced sodium
  • 14 oz wild salmon fillets, cut into 4 pieces
  • 1 cup pearled farro
  • 1 tbsp oyster sauce
  • 1 clove crushed garlic
  • 1 tbsp sambal chili paste
  • 7 oz sliced shiitake mushrooms
  • 1 tbsp fresh ginger, finely minced
  • 1 cup snap peas
  • 1/2 cup sliced scallions, divided
  • 1 tbsp black sesame seeds


Mix honey, juice of half a lemon, garlic powder, and 1 tbsp of the soy sauce in bowl.  Add salmon to marinade and set aside in refrigerator up to 30 minutes turning once after 15 minutes; reserve the marinade.

To prepare the farro – add farro with 3 cups of water to sauce pan.  Boil on medium high, covered.  Lower heat to medium low and allow to cook for 15 to 20 minutes, or according to directions on package. If any water is left, drain and set aside.

While the farro is draining, in a large non-stick skillet, add te remaining ingredients: 2 tbsp soy sauce, oyster sauce, remaining lemon juice, crushed garlic, and Sambal Chili Paste.  Add mushrooms, ginger, snap peas, 1/4 cup scallions and cook on medium heat for 5 minutes. Add the farro and toss with the vegetables.

Meanwhile, heat a nonstick skillet on medium heat sprayed lightly with cooking spray, remove salmon from marinade but do not discard, cook salmon 2 minutes on each side then add the marinade, cover and cook on low heat 5 minutes. Serve the vegetables and farro in a dish and top with salmon, remaining scallions and sesame seeds.

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Cauliflower Tots

If you need a way to get your family to eat more vegetables, give these a try. These kid-friendly cauliflower tots are so good, they won’t realize they are eating cauliflower. They are great as a side dish and are easy to make. 

Last year I fell in love with zucchini tots[1], and since adapted the recipe using cauliflower instead during the colder months when zucchini isn’t in season. I also had issues with them sticking to my mini muffin pan, and found making them on a non-stick baking sheet the perfect solution. My older daughter loves these, but my toddler still prefers to eat her vegetables raw (go figure!). I plan in trying these with broccoli next, will let you know how they turn out!

Cauliflower Tots
Servings: 4 • Size: 8 tots • Old Points: 3 pts • Points+: 4 pts
Calories: 148 • Fat: 5 g • Protein: 10 g • Carb: 16 g • Fiber: 3 g • Sugar: 2 g
Sodium: 397 mg (without salt) • Cholesterol: 47 mg


  • 2 cups cooked cauliflower florets, finely chopped
  • 1 large egg
  • 1 large egg white
  • 1/2 cup onion, minced
  • 3 tbsp minced fresh parsley
  • 1/2 cup reduced fat sharp cheddar cheese, grated
  • 1/2 cup seasoned breadcrumbs
  • salt and pepper to taste
  • cooking spray


Preheat oven to 400°F.  Spray a nonstick cookie sheet with cooking spray.

In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.

Spoon 1 tablespoon of mixture in your hands and roll into small ovals. Place on the cookie sheet and bake for 16-18 minutes, turning halfway through cooking until golden.

Makes about 32 – 34 tots.
Servings: 4
Serving Size:


  1. ^ zucchini tots (www.gordon-ramsay-recipe.com)

Breakfast Egg White Spinach Enchilada Omelets

Enchiladas are one of my favorite all time favorite Mexican comfort foods. But enchiladas for breakfast you might ask? Well I say yes, why not! These are low-carb, gluten-free and grain-free by using egg whites as my “tortilla” – they turned out awesome! You can also have them for dinner – perfect for Meatless Mondays!

These are basically glorified egg white omelets, stuffed with sauteed
spinach and topped with enchilada sauce, avocado and cheese. Prep them
ahead and bake when ready to serve,  make them as hot or mild as you
want. I used Frontera green chile enchilada sauce to speed this up, but I
also think this would be awesome with homemade red enchilada sauce[1].  If you follow a Paleo diet, simply leave the cheese off.

Breakfast Egg White Spinach Enchilada Omelets
Servings: 6 • Size: 1 enchilada • Old Points: 5 pts • Points+: 6 pts
Calories: 239 • Fat: 12 g • Carb: 10 g • Fiber: 4 g • Protein: 24 g • Sugar: 1 g
Sodium: 523 mg • Cholesterol: 15 g


  • 3 cups egg whites or egg whites from 18 large eggs
  • 2 tablespoons water
  • salt and pepper, to taste
  • cooking spray
  • 1 tsp olive oil
  • 1/2 cup scallions, chopped, plus more for garnish
  • 1 medium ripe tomatoes, diced
  • 2 tbsp cilantro, chopped
  • 10 oz packages frozen spinach
  • 4.5 oz can chopped green chiles
  • kosher salt and fresh ground pepper
  • 1 1/2 cups grated reduced fat Colby-Jack cheese (Sargento)
  • 1 cup green enchilada sauce
  • 1 medium avocado, diced


Pour 1/3 cup enchiladas sauce on the bottom of a 9 x 12 inch baking dish. Preheat the oven to 350°F.

In a medium bowl, whisk the egg whites, water, and a pinch salt and pepper. Lightly coat a large nonstick skillet with cooking spray and heat the skillet over medium heat. Add 1/4 of the egg whites (about 1/2 cup), swirling to evenly cover the bottom of the pan. Cook until set, about 2 minutes. Flip and cook the other side until set, about 1 more minute. Set aside on a dish and repeat with the remaining eggs until all your egg “tortillas” are cooked and set aside. Should make 6.

Heat oil in a medium non-stick skillet over medium heat. Add scallions;
cook for 2 to 3 minutes until fragrant, but not brown. Add tomato and
cilantro, season with salt to taste and cook 1 more minute, until soft.
Stir in spinach and green chile, and cook for about 5 more minutes,
adjust salt and pepper to taste. Remove from the heat, and mix in 1/2
cup of the Colby-Jack cheese; mix well.

Divide spinach between egg white “tortillas”, about 1/3 cup each and roll, place each seam side down in baking dish.  Top with remaining enchilada sauce and remaining cheese, cover with foil and bake until hot and the cheese is melted, about 20 to 25 minutes.

Serve topped with diced avocado and scallions.


  1. ^ homemade red enchilada sauce (www.gordon-ramsay-recipe.com)

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