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Healthy Side Dish: Fire Roasted Corn Salsa

If your looking for a healthy side dish or even something new to spice up your pallet, try this fire roasted corn salsa! Get ready for a burst of zesty flavors from these delicious ingredients, sweet roasted corn, onion, avocado, lime, black bean, cilantro, roasted peppers and tomatoes. Perfect for any upcoming summer BBQ, this colorful tasty side will add extra zing and provide you with some healthy nutrients. When serving for guests, be prepared to share your recipe- it’s one they will surely want to take home and make again!

Yum, please enjoy & share!

Ingredients

4 ears Sweet corn, fire-roasted
3 Roma tomatoes, seeded and diced to 1/4″
3 Jalepenos, fire-roasted, seeded, and diced to 1/4″
2 medium Avocados (just shy of ripe), diced to 1/4″
1 can (15 oz) Black beans, rinsed and drained
1 Red bell pepper, fire-roasted, seeded, and diced to 1/4″
1 medium Red onion, diced to 1/4″
1/3 cup Cilantro, chopped fine
2 Limes, juiced
2 Tbsp Extra virgin olive oil
3 Tbsp Apple cider vinegar
2 tsp Kosher salt
2 tsp Ground chipotle
2 tsp Ground cumin
1 tsp Granulated garlic

Method
In a large mixing bowl, cut the corn off of the cob.

Tip: The corn tends to come off in sheets, so I use a pastry cutter to help break up the kernels. Just be careful not to mash the corn.

Add the remaining ingredients (avocados last) and mix well.

Refrigerate for at least two hours.

Cedar-Planked Salmon

Servings

6

Ingredients

  • 1 untreated cedar or alder plank
  • 1 (1 1/2-pound) salmon fillet
  • 3 tablespoons Sweet-and-Salty Salmon Rub (see below for recipe)
  • Lemon slices
  • Garnish: chopped green onion

Preparation

  1. 1. Soak cedar plank in water at least 30 minutes.
  2. 2. Remove pin bones from salmon, if necessary, and coat fish evenly with rub. Cover with plastic wrap or foil, and chill until ready to grill.
  3. 3. Drain plank, and grill over medium-high heat (350° to 400°) for 3 minutes or until grill marks appear. Remove from grill. Place salmon, skin side down, on heated side of plank. Top with lemon slices.
  4. 4. Place planked salmon on grill, cover, and grill 20 minutes or until desired degree of doneness. (Check occasionally to make sure edges of plank don’t ignite.) Garnish, if desired.

Sweet-and-Salty Salmon Rub

Ingredients

  • 1/3 cup firmly packed light brown sugar
  • 3 tablespoons kosher salt
  • 2 tablespoons paprika
  • 2 tablespoons chili powder
  • 1 tablespoon ground coriander
  • 2 teaspoons garlic powder
  • 1 teaspoon celery seeds
  • 1 teaspoon coarsely ground black pepper

Preparation

Combine all ingredients, and store in an airtight container.

 

Grilled Beef Tenderloin & Escarole

Grilled Beef Tenderloin & Escarole

Servings

4 servings

Calories

302 calories per serving

Ingredients

• 1 cup grape tomatoes
• 2 tablespoons extra-virgin olive oil, divided
• 2 tablespoons finely shredded Parmesan cheese, divided
• 1 tablespoon balsamic vinegar
• 1 tablespoon chopped fresh basil
• 3/4 teaspoon salt, divided
• 1/2 teaspoon freshly ground pepper, divided
• 1 clove garlic, minced
• 2 large heads escarole or romaine lettuce, outermost leaves removed
• 1 pound beef tenderloin (filet mignon) or sirloin steak, trimmed and cut into 4 steaks, 1-1 1/2 inches thick

Preparation

1.) Preheat grill to medium-high.
2.) Place tomatoes, 1 tablespoon oil, 1 tablespoon Parmesan, vinegar, basil, 1/4 teaspoon salt and 1/4 teaspoon pepper in a food processor or blender; pulse until coarsely chopped. Set aside. Combine the remaining 1 tablespoon oil and garlic in another small bowl.
3.) Leaving the root ends intact, cut escarole (or romaine) heads into quarters (the root will keep the leaves from falling apart); brush the cut sides with the garlic-oil mixture and sprinkle with 1/4 teaspoon salt. Season both sides of steak with the remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Pat the remaining 1 tablespoon Parmesan onto both sides of the steak.
4.) Oil the grill rack (see Tip). Grill the escarole (or romaine), turning occasionally, until the inner leaves have softened and the outer leaves have begun to char, about 4 minutes total. Transfer to a cutting board to cool. Grill the steaks, turning once, until desired doneness, 8 to 12 minutes total for medium.
5.) Cut the root ends off the escarole (or romaine) and discard. Chop the leaves into bite-size pieces. Serve the steak and grilled greens drizzled with the reserved tomato vinaigrette.

Chicken Tacos with Charred Tomatoes

Chicken Tacos with Charred Tomatoes

Servings

2 servings

Calories

297 calories per serving

Ingredients

• 2 plum tomatoes, cored
• 8 ounces boneless, skinless chicken breast, trimmed of fat
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground pepper
• 2 teaspoons canola oil, divided
• 1/2 cup finely chopped white onion
• 1 clove garlic, minced
• 1 small jalapeño pepper, seeded and minced
• 2 teaspoons lime juice, plus lime wedges for garnish
• 2 teaspoons chopped fresh cilantro
• 2 scallions, chopped
• 6 small corn tortillas, heated

Preparation

1.)  Heat a medium skillet over high heat until very hot. Add tomatoes and cook, turning occasionally with tongs, until charred on all sides, 8 to 10 minutes. Transfer to a plate to cool slightly. Cut the tomatoes in half crosswise; squeeze to discard seeds. Remove cores and chop the remaining pulp and skin.
2.)  Cut chicken into 1-inch chunks; sprinkle with salt and pepper. Add 1 teaspoon oil to the pan and heat over high heat until very hot. Add the chicken and cook, stirring occasionally, until it is browned and no longer pink in the middle, 3 to 5 minutes. Transfer to a plate.
3.)  Reduce the heat to medium and add the remaining 1 teaspoon oil. Add onion and cook, stirring, until softened, about 2 minutes. Add garlic and jalapeño and cook, stirring, until fragrant, about 30 seconds. Add lime juice, the chicken and tomatoes. Cook, stirring, until heated through, 1 to 2 minutes. Stir in cilantro and scallions. Divide the chicken mixture among tortillas. Serve with lime wedges.

Orange-Scented Beef Stir-Fry

Orange-Scented Beef Stir-Fry

Servings

4 servings

Calories

266 calories per serving

Ingredients

• 1/2 cup reduced-sodium chicken broth, divided
• 1 tablespoon cornstarch
• 2 tablespoons reduced-sodium soy sauce
• 2 tablespoons orange marmalade
• 1 tablespoon oyster-flavored sauce
• 1 tablespoon rice vinegar
• 1 1/2-2 teaspoons chile-garlic sauce
• 4 teaspoons canola oil, divided
• 12 ounces beef top sirloin, trimmed of fat and cut into 1/4-inch strips
• 1 tablespoon minced fresh ginger
• 1 large onion, slivered (1 1/2-2 cups)
• 1 small red bell pepper, diced (1 cup)
• 1 pound broccoli florets, (about 4 cups)

Preparation

1.)  Combine 1/4 cup broth, cornstarch, soy sauce, marmalade, oyster sauce, vinegar and chile-garlic sauce in a small bowl; mix well.
2.)  Heat 1 teaspoon oil in a wok or large nonstick skillet over high heat. Add half the beef; stir-fry until browned, about 2 minutes. Transfer to a plate. Stir-fry the remaining beef in 1 teaspoon oil; transfer to the plate.
3.)  Add the remaining 2 teaspoons oil to the wok. Add ginger and stir-fry until fragrant, 10 to 20 seconds. Add onion; stir-fry for 30 seconds. Add bell pepper and broccoli; stir-fry for 30 seconds. Pour in the remaining 1/4 cup broth, cover and cook until the vegetables are crisp-tender, 2 to 4 minutes. Push the vegetables to the sides. Stir the sauce mixture and add it to the wok. Cook, stirring, until the sauce becomes thick and translucent. Stir the vegetables into the sauce and return the beef to the wok; toss to coat. Serve immediately.


Seared Tilapia with Asparagus

Seared Tilapia with Asparagus

Servings

4 servings

Calories

230 calories per serving

Ingredients

• 2 pounds thin, tender asparagus, trimmed
• 3 tablespoons coarsely chopped mint leaves
• 1 small garlic clove, finely chopped
• 1/2 teaspoon finely grated lemon zest
• Pinch red pepper flakes
• 2 tilapia fillets (about 1 pound total), halved
• Salt and freshly ground black pepper
• 1 tablespoon extra virgin olive oil, plus 4 teaspoons oil for drizzling

Preparation

1.)  Put a steamer basket in a large pot over 1-inch of boiling salted water. Add the asparagus; cover and steam until it is crisp-tender, 6 to 8 minutes.
2.)  In a small dish, stir together the mint, garlic, lemon zest and pepper flakes.
3.)  Brush the tilapia with 1 tablespoon oil; season with salt and pepper to taste. Add 2 tilapia fillets to hot pan; cook, turning once, until opaque throughout, 5 to 7 minutes total. Transfer to plates. Repeat with remaining tilapia.
4.)  Serve the tilapia with the asparagus; garnish with gremolata mixture. Drizzle the asparagus and fish with olive oil, if desired.

Balsamic Chicken with Roasted Vegetables

Balsamic Chicken with Roasted Tomatoes

Servings
4 servings, 1 chicken breast

Calories
238 calories per serving

Ingredients

• 1 pint grape tomatoes
• 1 tablespoon honey
• 1 1/2 teaspoons olive oil
• 1/2 teaspoon salt, divided
• 4 (6-ounce) skinless, boneless chicken breast halves
• 1/2 teaspoon freshly ground black pepper
• Cooking spray
• Balsamic vinaigrette salad spritzer

Preparation

1.)  Preheat oven to 450°.
2.)  Combine first 3 ingredients in a small bowl; place tomato mixture on a foil-lined jelly-roll pan. Bake at 450° for 12 minutes or until tomato skins burst and begin to wrinkle, stirring once. Transfer tomatoes to a bowl, scraping juices into bowl. Stir 1/4 teaspoon salt into tomato mixture.
3.)  Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken evenly with 1/4 teaspoon salt and pepper.
4.)  Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken; cook 3 to 4 minutes on each side. Place chicken on individual plates; coat each breast half with 2 to 3 sprays of balsamic spritzer. Spoon tomatoes evenly over chicken.

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