The Cumberland View

RMR Media Company Est. 2013

Healthy Foods That Fight Fat More ...

Seared Salmon with Braised Broccoli

* 1¼ pounds wild Alaskan salmon fillet, skinned (cut into 4 portions

Salmon Atlantic Fillets

* 1 tablespoon chopped fresh rosemary or 1 teaspoon dried, divided

* 1 teaspoon salt, divided

* 2 heads broccoli (1-1½ pounds), trimmed

* 1½ tablespoons extra-virgin olive oil, divided

* 1 small onion, diced

Onions Organic Yellow/ Brown

* 3 tablespoons raisins

* 2 tablespoons pine nuts

* ½ cup water

Preparation:  1. Season salmon with half the rosemary and ½ teaspoon salt at least 20 minutes and up to 1 hour before cooking. Cut the broccoli into florets with 2-inch-long stalks. Remove the tough outer layer of the stalk with a vegetable peeler. Cut the florets in half lengthwise.2. Heat 1 tablespoon oil in a large wide saucepan over medium heat. Add onion and cook, stirring occasionally, until translucent, 3 to 4 minutes. Add raisins, pine nuts and the remaining rosemary; toss to coat with oil. Cook, stirring, until the pine nuts are fragrant and beginning to brown, 3 to 5 minutes. Add the broccoli, season with the remaining ½ teaspoon salt and toss to combine. Add water and bring to a boil. Reduce heat to maintain a gentle simmer and cook, stirring occasionally, until the water has almost evaporated, 8 to 10 minutes.3. Meanwhile, heat the remaining ½ tablespoon oil in a large nonstick skillet over medium-high heat. Add salmon, skinned-side up, and cook until golden brown, 3 to 5 minutes. Turn the salmon over, remove the pan from the heat and let stand until just cooked through, 3 to 5 minutes more.4. To serve, divide the broccoli among 4 plates. Top with salmon and spoon raisins, pine nuts and any liquid remaining in the pan over the salmon.

  1. Swedish Meatballs

* ½ cup finely chopped onion

Onions Organic Yellow/ Brown

* ¼ cup dry whole-wheat breadcrumbs (see Tip)

* ¾ teaspoon salt, divided

* ½ teaspoon freshly ground pepper

* ¼ teaspoon freshly grated nutmeg

* ¼ teaspoon ground cardamom (optional)

* 8 ounces ground turkey breast

* 8 ounces ground pork

* 1 tablespoon extra-virgin olive oil

* 1 pound button mushrooms, sliced

* 1 14-ounce can reduced-sodium chicken broth

* ¼ cup all-purpose flour

* ½ cup reduced-fat sour cream

Daisy Sour Cream Regular

* ¼ cup finely chopped flat-leaf parsley

* 1 tablespoon lingonberry or seedless raspberry jam

Preparation

1. Combine onion, bread crumbs, ¼ teaspoon salt, pepper, nutmeg and cardamom (if using) in a large bowl. Add turkey and pork; gently mix to combine (do not overmix). Using a scant 2 tablespoons for each, make about 20 meatballs.2. Heat oil in a large nonstick skillet over medium heat. Add the meatballs and cook, turning occasionally and reducing the heat if the pan gets too hot, until almost cooked through, 10 to 12 minutes. Transfer to a plate.3. Add mushrooms to the pan and increase heat to medium-high. Cook, stirring occasionally, until their liquid has been released and evaporated, 8 to 10 minutes.4. Whisk broth and flour in a bowl and add to the pan along with the meatballs. Bring to a simmer and cook until the meatballs are just cooked through and the sauce is thickened, about 2 minutes. Remove from the heat. Add sour cream, parsley, jam and the remaining ½ teaspoon salt to the sauce; gently stir until combined.

* Make Ahead Tip: Freeze cooked meatballs in sauce airtight for up to 3 months. Defrost before reheating.

* Tip: To make your own fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. To make fine breadcrumbs, process until very fine. To make dry breadcrumbs, spread coarse or fine breadcrumbs on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about ½ cup fresh breadcrumbs or about ? cup dry breadcrumbs. For store-bought coarse dry breadcrumbs we like Ian's brand, labeled “Panko breadcrumbs.” Find them at well-stocked supermarkets.

Braised Paprika Chicken

* 3-3½ pounds bone-in chicken pieces, (thighs, drumsticks and/or breasts), skin removed, trimmed (see Tip)

* ¾ teaspoon coarse salt, divided

* ½ teaspoon freshly ground pepper

* 2 tablespoons canola oil

* 1 tablespoon butter

* 4 cups finely diced onions

Onions Organic Yellow/ Brown

* Pinch of sugar

* 1 cup diced red bell pepper

* ½ cup diced green bell pepper

Green Peppers Organic

* 2 tablespoons tomato paste

* 2 tablespoons sweet paprika

* 1 teaspoon crushed red pepper

* 1 teaspoon dried marjoram

* 1 cup reduced-sodium chicken broth

* ½ cup reduced-fat sour cream

* 1 tablespoon all-purpose flour

* 2 tablespoons finely minced fresh parsley, dill and/or chives

Preparation

1. Pat chicken pieces dry with paper towels and season with ½ teaspoon salt and pepper.2. Heat oil and butter in a large heavy casserole or Dutch oven over medium heat. Add onions and sprinkle with sugar. Cook, stirring frequently, until the onions are very soft and light brown, 10 to 15 minutes.3. Stir in bell peppers, tomato paste, paprika and crushed red pepper. Add the chicken and stir it gently into the onion mixture. Sprinkle with marjoram and add broth. Cover the pot with a tight-fitting lid and simmer over medium-low heat until the chicken is very tender, about 50 minutes.4. Just before the chicken is done, whisk sour cream, flour and the remaining ¼ teaspoon salt in a small bowl until smooth.

5. When the chicken is done, remove it to a plate. Stir the sour cream mixture into the sauce; return to a simmer and cook, stirring, until the sauce coats the spoon. Reduce heat to low, return the chicken to the sauce and reheat, about 1 minute. Serve garnished with parsley, dill and/or chives, if desired.

* Make Ahead Tip: Prepare through Step 3, cool to room temperature and refrigerate for up to 1 day. Finish with Steps 4-5 before serving.

* Tip: If you are using a combination of thighs, drumsticks and breasts, cut each breast in half crosswise to make pieces about the size of a thigh. And if you buy whole legs, separate the drumsticks and thighs. When the pieces are about the same size, they'll cook at about the same rate.

Braised Paprika Chicken

* 3-3½ pounds bone-in chicken pieces, (thighs, drumsticks and/or breasts), skin removed, trimmed (see Tip)

* ¾ teaspoon coarse salt, divided

* ½ teaspoon freshly ground pepper

* 2 tablespoons canola oil

* 1 tablespoon butter

* 4 cups finely diced onions

* Pinch of sugar

* 1 cup diced red bell pepper

* ½ cup diced green bell pepper

* 2 tablespoons tomato paste

* 2 tablespoons sweet paprika

* 1 teaspoon crushed red pepper

* 1 teaspoon dried marjoram

* 1 cup reduced-sodium chicken broth

* ½ cup reduced-fat sour cream

* 1 tablespoon all-purpose flour

* 2 tablespoons finely minced fresh parsley, dill and/or chives

Preparation

1. Pat chicken pieces dry with paper towels and season with ½ teaspoon salt and pepper.2. Heat oil and butter in a large heavy casserole or Dutch oven over medium heat. Add onions and sprinkle with sugar. Cook, stirring frequently, until the onions are very soft and light brown, 10 to 15 minutes.3. Stir in bell peppers, tomato paste, paprika and crushed red pepper. Add the chicken and stir it gently into the onion mixture. Sprinkle with marjoram and add broth. Cover the pot with a tight-fitting lid and simmer over medium-low heat until the chicken is very tender, about 50 minutes.4. Just before the chicken is done, whisk sour cream, flour and the remaining ¼ teaspoon salt in a small bowl until smooth.

5. When the chicken is done, remove it to a plate. Stir the sour cream mixture into the sauce; return to a simmer and cook, stirring, until the sauce coats the spoon. Reduce heat to low, return the chicken to the sauce and reheat, about 1 minute. Serve garnished with parsley, dill and/or chives, if desired.

* Make Ahead Tip: Prepare through Step 3, cool to room temperature and refrigerate for up to 1 day. Finish with Steps 4-5 before serving.

* Tip: If you are using a combination of thighs, drumsticks and breasts, cut each breast in half crosswise to make pieces about the size of a thigh. And if you buy whole legs, separate the drumsticks and thighs. When the pieces are about the same size, they'll cook at about the same rate.

 

Creamy Chicken Potpie 

* 4 teaspoons extra-virgin olive oil, divided

* 1 pound boneless, skinless chicken breast, trimmed, cut into ½-inch cubes

Chicken Breasts Boneless Skinless

* 1 cup sliced shallots

* 1 10- or 12-ounce bag frozen mixed vegetables (2-2½ cups), thawed

* ¼ teaspoon dried thyme

* 2 cups reduced-sodium chicken broth, divided

* ¼ cup cornstarch

* ¼ cup reduced-fat sour cream

Daisy Sour Cream Regular

* ¼ teaspoon salt

* ¼ teaspoon freshly ground pepper

* 6 sheets 9-by-14-inch phyllo dough, defrosted (follow package directions)

* Cooking spray (olive oil or canola oil)

1. Preheat oven to 425°F.2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add chicken; cook, stirring often, until it turns white, 2 to 3 minutes. Remove to a plate. Add the remaining 2 teaspoons oil and shallots, reduce heat to medium and cook, stirring, until slightly softened, 2 to 3 minutes. Stir in vegetables and thyme; cook, stirring occasionally, until hot, 2 to 4 minutes. Pour in 1¾ cups broth and bring to a boil. Whisk the remaining ¼ cup broth and cornstarch in a small bowl and add to the pan. Return to a boil and cook until thickened, about 1 minute. Off the heat, stir in the chicken, sour cream, salt and pepper. Divide the mixture among four 12-ounce ovenproof baking dishes.3. Make 2 stacks of 3 sheets of phyllo each, coating each sheet lightly with cooking spray before stacking. Cut the stacks in half crosswise. Drape one half over each baking dish. Tuck in any overhanging edges.4. Set the potpies on a baking sheet. Bake until the tops are golden and the filling bubbly, 18 to 20 minutes.

* Make Ahead Tip: Prepare through Step 3, wrap airtight and freeze for up to 3 months. Do not thaw before baking; bake at 400°F for 50 minutes to 1 hour.* Equipment: four 12-ounce ovenproof baking dishes* Storage smarts: For long-term freezer storage, wrap your food in a layer of plastic wrap followed by a layer of foil. The plastic will help prevent freezer burn while the foil will help keep off-odors from seeping into the food.

Blueberry Cupcakes

* 1 large Yukon Gold potato, peeled and cut into small chunks

* ¾ cup whole-wheat pastry flour (see Note)

* ¾ cup cake flour

* 1½ teaspoons baking powder

* ½ teaspoon baking soda

* ½ teaspoon salt

* ¾ cup granulated sugar

* ¼ cup canola oil

* 1 large egg

* ½ teaspoon coconut extract or vanilla extract

* ½ cup nonfat buttermilk (see Tip)

* 1 cup blueberries, fresh or frozen (thawed and drained), plus fresh blueberries for garnish

* Frosting

* ¾ cup granulated sugar

C & H White Sugar Granulated

* 3 tablespoons water

* 4 teaspoons dried egg whites (see Note), reconstituted according to package directions (equivalent to 2 egg whites)

* ¼ teaspoon cream of tartar

* Pinch of salt

* 2-3 tablespoons blueberry preserves or jam

* ¼ teaspoon coconut extract or vanilla extract

1. To prepare cupcakes: Preheat oven to 350°F. Line 12 ( ½-cup) muffin cups with paper liners.2. Place potato in a saucepan, add water to cover and bring to a boil. Cook until tender, 8 to 10 minutes. Drain and mash until very smooth. Measure out ¾ cup and let cool slightly. (You may have some potato left over.)3. Whisk whole-wheat flour, cake flour, baking powder, baking soda and ½ teaspoon salt in a medium bowl.4. Beat granulated sugar and oil in a large mixing bowl with an electric mixer on medium speed until combined. Beat in egg, ½ teaspoon extract and the ¾ cup mashed potatoes until combined. With the mixer on low, alternately mix in the dry ingredients and buttermilk, starting and ending with dry ingredients and scraping the sides of the bowl as needed, until just combined. Fold in 1 cup blueberries. Divide the batter among the prepared cups (they will be full).5. Bake the cupcakes until a toothpick inserted into the center comes out clean, 22 to 24 minutes. Transfer to a wire rack and let cool completely.6. To prepare frosting: Once the cupcakes are cool, bring 2 inches of water to a simmer in the bottom of a double boiler (see Tip). Combine ¾ cup granulated sugar and 3 tablespoons water in the top of the double boiler. Place over the simmering water and heat, stirring, until the sugar is melted, 2 to 3 minutes. Start beating the mixture with an electric mixer on high speed; add reconstituted egg whites, cream of tartar and a pinch of salt. Continue beating until the mixture looks like a glossy, thick frosting, 5 to 7 minutes. Off the heat, beat for 1 minute more to cool. Add 2 tablespoons (or more, depending on desired color) blueberry preserves (or jam) and ¼ teaspoon extract and beat on low just to combine. Spread or pipe the frosting on the cooled cupcakes and decorate with fresh blueberries on top, if desired.* Make Ahead Tip: Store unfrosted cupcakes airtight at room temperature for up to 1 day.* Equipment: Muffin tin with 12 ( ½-cup) cups, paper liners* Ingredient Notes: Look for whole-wheat pastry flour in the natural-foods section of large supermarkets and natural-foods stores. Store in the freezer.* Pasteurized dried egg whites are a wise choice in recipes that call for uncooked egg whites. Look for brands like Just Whites in the baking or natural-foods section of most supermarkets.

* Tips: No buttermilk? You can make “sour milk” as a substitute: mix 1½ teaspoons lemon juice or vinegar to ½ cup nonfat milk.

* To improvise a double boiler, bring 2 inches of water to a simmer in a large saucepan, set a medium or large metal bowl over the simmering water. Allow at least an inch between the water and the bottom of the bowl.* DIY Muffin Cups: Make your next batch of muffins or cupcakes the ultimate grab-and-go treat by lining your tin with muffin liners. No liners? No problem. Use 5-inch squares of parchment paper, coat each muffin cup with cooking spray, and push each square into the cups using a small can or bottle, pressing the paper up the sides. (It's OK if some of the paper is sticking out over the rim.) Fill each cup as directed.