Recipes

Roasted Root Vegetables with Honey and Herb Glaze

Upgrade the flavor of roasted root vegetables by adding a mildly sweet glaze and fresh herbs to the mix.

Makes 6-8 servings

Ingredients:
2 tablespoons honey
1 tablespoon butter, melted
1 tablespoon extra virgin olive oil
1 pound small red potatoes, quartered
1 pound carrots, cut into ¾ inch pieces. Halve thick pieces.
½ pound red beets (about 3 medium), peeled and quartered
½ cup sweet onion, sliced
¼ shallot, sliced lengthwise
2 teaspoons fresh thyme (or 1 teaspoon dried)
1 teaspoon dried oregano
1 teaspoon salt
1 teaspoon ground pepper

Preparation:
Preheat oven to 450°F. Line a large rimmed sheet pan with parchment paper. Set aside. In a small bowl, whisk honey, butter and oil together. Set aside. In a large bowl, toss potatoes, carrots, beets, onion and shallot with honey mixture. Add thyme, oregano, salt and pepper to bowl and mix to combine. Arrange vegetables on prepared sheet pan and roast for 35-40 minutes, stirring once, until tender and lightly browned.

Nutrition Information per Serving:
Calories 130; Total Fat: 3.5g (Sat 1g, Trans 0g); Cholesterol: 5 mg; Sodium: 370mg; Total Carbohydrates: 23g; Dietary Fiber 4g; Sugar 10g; Protein 2g; % Daily Value*: Vitamin A 170%; Vitamin C 20%; Calcium 4%; Iron 6%
*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Southwest Salmon and Black Bean Salad with Honey Cilantro Lime Dressing

A colorful, flavorful and nutrient-rich salad with black beans and salmon that pack a high protein punch. Bright flavors from tangy Cotija cheese, cilantro, honey and lime add an extra kick to this dish.

Makes 8 servings

Ingredients:
Dressing (yields ½ cup):
1 tablespoon honey
3 1/2 tablespoons lime juice, freshly squeezed
2 tablespoons extra virgin olive oil
2 tablespoons cilantro
½ teaspoon garlic, minced
2 tablespoons canned green chile

Salad:
1, 15-ounce canned corn, drained and rinsed (or 1 ½ cups frozen corn)
6 cups romaine lettuce, chopped
1, 15-ounce canned black beans, drained, rinsed and patted dry
1 red pepper, diced
5 ounces canned salmon or 2 foil pouches
1 avocado, diced
1 ounce Cotija or Feta cheese

Preparation:
In a medium skillet, add drained and rinsed corn. Over medium-high heat, char corn kernels in dry skillet until slightly blackened, about 5-8 minutes. Remove from heat and set aside. Add all dressing ingredients into a blender or blend using immersion blender. Set aside. In a large bowl, mix chopped lettuce, black beans, red pepper and charred corn together. Add salmon, diced avocado and about half of the prepared dressing to bowl and mix to combine. Top salad with crumbled Cotija cheese.

Nutrition Information per Serving (single salad with approximately ¾ tablespoon dressing):
Calories 150; Total Fat 3.5g (Sat 1g, Trans 0g); Cholesterol 15 mg; Sodium: 135 mg; Total Carbohydrates: 15g; Dietary Fiber 4g; Sugar 3g; Protein 9g; % Daily Value*: Vitamin A 60%; Vitamin C 60%; Calcium 8%; Iron 6%
*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

For more of Christy Wilson’s Power Up honey meal and snack ideas as well as a shopping list for the pantry and tips to Power Up Your Week with ingredients like honey, to develop more balanced meals for the season, visitwww.mielpura.org.

A %d blogueros les gusta esto: