Maple Salmon

4 servings

Ingredients

• 1/4 cup maple syrup
• 2 tablespoons soy sauce
• 1 clove garlic, minced
• 1/4 teaspoon garlic salt
• 1/8 teaspoon ground black pepper
• 1 pound salmon

Directions

1. In a small bowl, mix the maple syrup, soy sauce, garlic, garlic salt, and pepper.
2. Place salmon in a shallow glass baking dish, and coat with the maple syrup mixture. Cover the dish, and marinate salmon in the refrigerator 30 minutes, turning once.
3. Preheat oven to 400 degrees F (200 degrees C).
4. Place the baking dish in the preheated oven, and bake salmon uncovered 20 minutes, or until easily flaked with a fork.

Cheesy Ground Beef-Spinach Sour Cream Noodle Casserole

Ingredients:

Servings: 4

1 (5 1/3 ounce) package wide egg noodles, cooked
1 lb ground beef
2/3 medium onion, chopped
2/3 medium green bell pepper, seeded and chopped
1 1/3 tablespoons minced fresh garlic
1 1/3 teaspoons dried Italian seasoning
1/4 cup grated parmesan cheese
2/3 cup canned sliced mushrooms, drained
2/3 to taste seasoned salt and black pepper (or use white salt)
3 cups prepared pasta sauce (can use more!)
1 (6 2/3 ounce) package frozen spinach (thawed and well drained)
1 2/3 cups grated monterey jack cheese, divided
1 cup sour cream
2/3 large egg, slightly beaten
1 1/3 small green onions, finely chopped (or to taste)
1/3 teaspoon garlic powder
1 2/3 cups grated parmesan cheese
1 cup grated monterey jack cheese (or to taste)

Directions:

1 Set oven to 350 degrees.
2 Grease a 13 x 9-inch baking dish.
3 In a large skillet cook the beef with the onions, garlic, bell pepper, Italian seasoning, mushrooms and chili flakes until the beef is no longer pink; drain fat, then season with seasoned salt and pepper to taste.
4 Add in the Parmesan cheese and pasta sauce; mix to combine, then simmer for about 20 minutes over medium-low heat.
5 In a large bowl combine the spinach (squeeze out any excess moisture in the spinach with hands) with 2-1/2 cups Monterey Jack cheese, sour cream, egg, green onion, garlic powder and 1/4 cup grated Parmesan cheese; mix to combine, then fold in cooked egg noodles.
6 Spoon the spinach mixture into the prepared baking dish.
7 Sprinkle with about 1 cup Parmesan cheese (can use less).
8 Top evenly with the ground beef mixture, then sprinkle about 1 cup Parmesan cheese over the ground beef mixture.
9 Bake uncovered for about 25 minutes; remove from oven then sprinkle with about 1-1/2 cups grated Monterey Jack cheese on top.
10 Return to oven and bake for about 5 minutes, or until the cheese has melted.

Read more at: http://www.food.com/recipe/cheesy-ground-beef-spinach-sour-cream-noodle-casserole-172167?scaleto=4&mode=null&st=true&oc=linkback

Basic Saffron Rice

1 cup basmati rice
2 cups chicken stock
1 tablespoon butter (optional)
1 tablespoon dried onion flakes
1/2 teaspoon salt
1 pinch saffron, crumbled

Directions:

1 Rinse the rice well, drain.
2 In a medium size saucepan, add the rinsed rice and remaining ingredients.
3 Bring to a boil, cover and reduce heat.
4 Simmer for 15 to 20 minutes or until stock is absorbed and rice is tender.
5 Fluff with fork and serve.

Read more at: http://www.food.com/recipe/classic-saffron-rice-113983?oc=linkback

Green Bean Fries

Ingredients

• 2 teaspoons canola oil
• 1/4 cup all-purpose flour
• 1/4 teaspoon salt, divided
• 1/2 pound fresh green beans, trimmed
• 1 1/2 cups panko bread crumb
• 2 eggs, lightly beaten
• 2 tablespoons toasted sesame oil

Make It

1. Preheat oven to 450 degrees F. Coat a 15x10x1-inch baking pan with the 2 teaspoons oil; set aside.
2. In a large bowl combine the flour and 1/8 teaspoon of the salt. Add green beans and toss to coat.
3. In a shallow dish combine the panko and remaining 1/8 teaspoon salt. In another shallow dish place the eggs. A few at a time, dip green beans in the eggs to coat, then roll in panko to coat (tip: to prevent the crumbs from getting to wet, work with half of the panko at a time).
4. Arrange beans in a single layer in the prepared pan. Drizzle with sesame oil. Bake for 10 to 12 minutes or until golden.

Nutrition Facts

Servings Per Recipe 6, cal.(kcal)158, Fat, total(g)8, chol.(mg)62, sat. fat(g)1, carb.(g)16,  Monosaturated fat(g)3, Polyunsaturated fat(g)3, fiber(g)1, sugar(g)2, pro.(g)5, vit. A(IU)340, vit. C(mg)5, Thiamin(mg)0, Riboflavin(mg)0, Niacin(mg)1, Pyridoxine (Vit. B6)(mg)0, Folate(µg)28, Cobalamin (Vit. B12)(µg)0, sodium(mg)168, Potassium(mg)108, calcium(mg)20, iron(mg)1

From: Parents Magazine

Baked Zucchini Coins

Ingredients

• 1/2 cup whole-wheat panko bread crumbs
• 1/4 cup grated Parmesan
• 1/2 teaspoon salt
• 1/2 teaspoon garlic powder 
• 1 large egg
• 1/4 cup all-purpose flour
• 2 medium zucchini, cut into 1/4-inch circles
• Olive- or canola-oil spray
• Marinara sauce for dipping, optional

Make It

  1. Preheat the oven to 450 degrees F.
2. Combine bread crumbs, Parmesan, salt, and garlic powder in a small bowl. Whisk the egg in a second bowl and place the flour in a third bowl.
3. Make an assembly line with the bowls. Dip the zucchini circles first into the flour, then the egg, and finally the bread-crumb mixture, coating them evenly.
4. Place on a baking rack set over a baking sheet and spray with oil. Pop into the oven for 20 minutes, or until bread crumbs are golden. Serve with marinara sauce if desired.

Nutrition Facts

• Servings Per Recipe 4, cal.(kcal)114, Fat, total(g)3, chol.(mg)51, sat. fat(g)1, carb.(g)15, Monosaturated fat(g)1, fiber(g)2, sugar(g)2,pro.(g)7, vit. A(IU)194, vit. C(mg)10, Thiamin(mg)0, Riboflavin(mg)0, Niacin(mg)1, Pyridoxine (Vit. B6)(mg)0, Folate(µg)36, Cobalamin (Vit. B12)(µg)0, sodium(mg)401, Potassium(mg)184, calcium(mg)71, iron(mg)1

From: Parents Magazine; Catherine McCord Weelicious 

Banana Peanut Butter Muffins

Ingredients

• 1 cup all-purpose flour
• 3/4 cup whole-wheat flour
• 1/2 teaspoon salt
• 2 teaspoons baking powder
• 2 medium bananas, mashed
• 1 large egg, beaten
• 1/3 cup sugar
• 1/3 cup vegetable oil or canola oil
• 1/2 cup milk
• Creamy peanut butter or almond butter
• Jam or jelly, for topping, optional

Make It 1. Preheat the oven to 400 degrees F and grease 30 mini-muffin cups. Mix flours, salt, and baking powder in a bowl.
2. In another bowl, mash bananas. Add egg and sugar. Then mix in oil and milk until smooth. Slowly combine dry ingredients with wet ingredients, taking care not to overmix the batter.
3. Using a small ice-cream scoop or spoon, drop 1 tablespoon of batter into each mini-muffin cup and top with 1/2 teaspoon of peanut butter. Place 1 teaspoon of batter on top of the peanut butter to cover. Bake for 13 minutes, or until dry on top. (If you use regular muffin cups, bake for 20 minutes.) Spread jam or jelly on top just before serving, if desired. These muffins keep for a day covered at room temperature or up to 4 days refrigerated.

Nutrition Facts

• Servings Per Recipe 30, cal.(kcal)84, Fat, total(g)4, chol.(mg)7, sat. fat(g)1, Monosaturated fat(g)1, carb.(g)10, Polyunsaturated fat(g)2, fiber(g)1,sugar(g)4, pro.(g)2, vit. C(mg)1, Thiamin(mg)0, Riboflavin(mg)0, Niacin(mg)1, Pyridoxine (Vit. B6)(mg)0, Folate(µg)12, Cobalamin (Vit. B12)(µg)0, sodium(mg)89, Potassium(mg)70, calcium(mg)30, iron(mg)0

From: Parents Magazine; Catherine McCord Weelicious

Roasted Swiss Chard with Feta (Goat Cheese)

Ingredients:

• 1 bunch rainbow chard (Kale) - leaves and
• stems separated and chopped
• 1 large onion, chopped
• 1 tablespoon olive oil
• salt and black pepper to taste
• 2 tablespoons olive oil
• 4 ounces feta cheese (goat cheese), broken into 1/2inch pieces

Directions:

1. Preheat an oven to 350 degrees F (175 degrees C). Grease a baking sheet with olive oil.Toss the chard stems and onions in a bowl with 1 tablespoon olive oil. 
2. Season with salt and pepper to taste, and spread onto the prepared baking sheet.Bake in the preheated oven until the chard stems have softened and the onion is starting to brown on the corners, about 15 minutes. 
3. Toss the chard leaves with 2 tablespoons of olive oil, salt, and black pepper. Sprinkle the leaves over the stem mixture, then scatter the feta cheese over top.
4. Return to the oven, and bake until the stems are tender, the leaves are beginning to crisp, and the feta is melted and golden, about 20 minutes.

From: Allrecipes.com