Tag: Heather K Jones

Spring Asparagus Risotto

Creamy risotto, cooked with Spring asparagus, fresh herbs, Parmigiano-Reggiano and a touch of lemon. Perfect as a meatless main dish if you use vegetable broth, or wonderful as a side with grilled shrimp.

This Italian rice dish is a labor of love, not the kind of dish you turn on and walk away from, but instead slowly cooked with ladlefuls of broth, adding more each time it’s absorbed. Just before the last ladle, I added fresh asparagus to the last five minutes of cooking time and finished it with a touch of lemon juice and lemon zest.

Because risotto is so simple, I like to use the freshest ingredients when I make it such as seasonal vegetables, fresh herbs and good cheese.

Asparagus is perfect addition to risotto, and now in season. This spear-shaped veggie is an awesome weapon for your health. It’s packed with disease-fighting nutrients including fiber, folate, vitamins A, C, E and K and glutathione, a detoxifying compound that may protect against certain types of cancer. And it’s loaded with age-defying antioxidants that work to neutralize cell-damaging free radicals in your body. Look for spears with tight buds and firm stalks without wrinkles.

Spring Asparagus Risotto
gordon-ramsay-recipe.com
Servings: 4 • Size: 1 generous cup as a main • Old Points: 5 pts • Points+: 7 pts
Calories: 255 • Fat: 4 g • Protein: 9 g • Carb: 43 g Fiber: 2 g • Sugar: 0 g
Sodium: 630 mg

Ingredients:

  • 4 1/2 cups low-sodium chicken or vegetable broth
  • 2 tsp olive oil
  • 1/3 cup shallots, chopped
  • 1 cup arborio rice
  • 2 oz dry white wine
  • 3/4 lb thin asparagus spears, tough ends trimmed, cut 2-inches long
  • 1-2 tsp fresh lemon juice
  • 1/4 cup chopped fresh parsley
  • 1/4 cup freshly grated Parmigiano-Reggiano, plus more for serving
  • salt and fresh cracked pepper, to taste
  • 1 tsp grated lemon zest for garnish

Directions:

In a large saucepan, heat broth over medium-high heat. When it boils, reduce heat to a simmer and maintain over low heat, taste for salt and adjust as needed.

In a large heavy saucepan over medium heat, heat the oil and add the shallots; sauté 3-4 minute. Add the rice; mix well so the rice is coated throughout and saute until the rice is slightly translucent, about 2-3 minutes. Add the wine and stir until it is absorbed. 

Add a ladleful of the simmering stock; stir and wait until it is absorbed before adding another ladleful stirring gently and almost constantly. 

Continue this process until the rice is creamy, tender to the bite, but slightly firm in the center. Add the asparagus along with the last ladle of broth and continue cooking 5 minutes, total time should be about 25-30 minutes from the time you started. When all the liquid is absorbed, remove from heat and stir in the lemon juice, parsley and Parmigiano-Reggiano.

Serve immediately and top with fresh cracked pepper, lemon zest, and extra grated cheese if desired.

Makes over 4 cups.

Nutritional information for asparagus provided by Heather K Jones[1], RD.

References

  1. ^ Heather K Jones (www.heatherkjones.com)

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Honey-Teriyaki Salmon

Asian honey glazed salmon – an easy dish you can make any
night of the week. Simply fill a resealable bag with the marinade
ingredients, then add the salmon until you’re ready to cook.

Then when
you’re ready to start dinner, make your sides and your fish will be done in less than 15 minutes.

This recipe is from Jaden Hair of Steamy Kitchen’s[1] new cookbook:
Steamy Kitchen’s Healthy Asian Favorites.[2]
The pages in her book are filled with beautiful photos and 100 fast, simple recipes anyone can make on a busy weeknight.

And this week, I’m giving away her new cookbook on Skinny Bits[3] to one lucky winner! To enter for a chance to win, click here[4].

We all loved this simple dish in my home, it tasted like something I would order in an upscale Asian restaurant, yet it was so easy to make. I served this with forbidden rice and sauteed sugar snap peas on the side, but this would also be wonderful with edamame fried rice[5].

Today is also the beginning of Lent[6], so for those of you looking to try a new fish dish to make, this is a great place to start. Adding salmon to your plate is one of the healthiest decisions you can make. Studies link its high concentration of omega-3 fatty acids and other nutrients with a lower risk of heart disease, heart attack, stroke, cancer, Alzheimer’s disease and more.

By choosing fresh wild salmon (your best bet is wild Alaskan or Pacific) over farmed, you will likely be getting better quality, less-contaminated fish. However, the health benefits of eating farmed salmon far outweigh the health risks associated with not eating salmon at all; so if wild salmon is out of your budget, go for the farmed variety.



Honey-Teriyaki Salmon
gordon-ramsay-recipe.com
Servings: 4 • Size: 3 oz cooked salmon • Old Pts: 7 • Weight Watchers Points+: 7 pts
Calories: 266 • Fat: 9.3 g • Protein: 22.5 g • Carb: 19 g Fiber: 0.1 g • Sugar: 13 g
Sodium: 502 mg

Ingredients:

  • 3 tbsp low-sodium soy sauce (or tamari for gluten free)
  • 3 tbsp mirin (Japanese sweet rice wine)
  • 3 tbsp sake
  • 2 tbsp honey
  • 1 lb fresh wild salmon fillet, cut in 4 pieces
  • 2 tsp cooking oil

Directions:

Combine the soy sauce, mirin, sake, and honey in a resealable bag. Add the salmon and mix to coat. Refrigerate for 1 hour or up to 8 hours.

Remove salmon, reserving the marinade. Heat a frying pan or sauté pan over medium-high heat. When hot, swirl in the oil. Sear salmon, 2 minutes per side. Turn heat to low and pour in the reserved marinade. Cover and cook for 4 to 5 minutes, until cooked through.

Nutritional information for wild salmon provided by Heather K Jones[7], RD (aka The Diet P.I.).

References

  1. ^ Steamy Kitchen’s (www.steamykitchen.com)
  2. ^ Steamy Kitchen’s Healthy Asian Favorites. (www.amazon.com)
  3. ^ Skinny Bits (www.skinny-bits.com)
  4. ^ click here (www.skinny-bits.com)
  5. ^ edamame fried rice (www.gordon-ramsay-recipe.com)
  6. ^ Lent (www.gordon-ramsay-recipe.com)
  7. ^ Heather K Jones (www.heatherkjones.com)

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Garlic Sweet Potato Mash

Sweet potatoes are often smothered in sugar and topped with more sugar, but this savory version will surprise you and your loved ones and keep them coming back for more!

Need a few good reasons to pass on plain old potatoes and get sweet on sweet potatoes instead? These orange tubers are one of the top food sources of vitamin A, which helps protect your peepers. It also contains vitamins C and B-6, fiber, copper and potassium.

Pair this with chicken, Salisbury Steak,[1] Pork Chops[2], or Turkey Meatloaf[3]. Double or triple this recipe and add it to your Thanksgiving menu[4].

Store sweet potatoes in a cool, dry, dark place and they’ll stay fresh for several weeks. Sweet indeed!

Garlic Sweet Potato Mash
gordon-ramsay-recipe.com
Servings:
5 • Size: 3/4 cup • Old Points: 3 pts • Points+: 4 pts
Calories: 151 • Fat: 3.5 g • Carb: 27 g Fiber: 3 g • Protein: 3 g
• Sugar: 1 g
Sodium: 27 mg (without salt)

Ingredients:

  • 2 lbs (4 medium) sweet potatoes, peeled & cubed
  • 1 tbsp butter
  • 3 cloves garlic, crushed
  • 1/2 cup 1% milk
  • 2 tbsp light sour cream
  • salt and fresh cracked ground pepper, to taste

Directions:

In a large pot boil sweet potatoes in salted water until tender, drain in a colander.

Meanwhile, melt butter and sauté garlic until lightly golden. Return potatoes to the pan, add milk and sour cream; mash until smooth and creamy. Adjust salt and pepper to taste.

Nutritional information for sweet potatoes provided by Heather K Jones[5], RD (aka The Diet P.I.).

References

  1. ^ Salisbury Steak, (www.gordon-ramsay-recipe.com)
  2. ^ Pork Chops (www.gordon-ramsay-recipe.com)
  3. ^ Turkey Meatloaf (www.gordon-ramsay-recipe.com)
  4. ^ Thanksgiving menu (www.gordon-ramsay-recipe.com)
  5. ^ Heather K Jones (www.heatherkjones.com)

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