Friday, September 16, 2016

Fish in Cilantro Sauce

Fish as a regular part of the diet provides a fabulous balance for healthy heart health.

You'll Need
  • 2 pounds red snapper or similar fish
  • 1 small onion sliced
  • 1 garlic clove minced
  • 1 Tablespoon olive oil
  • ¼ cup toasted almonds, ground
  • 2 Tablespoons lime juice
  • ½ teaspoon salt (and a pinch more for sprinkling on the fish)
  • 1 dash pepper
  • ½ cup cilantro, chopped
Directions
  • Thaw the fish fillets if frozen. When thawed cut into 8 fillets
  • Cook onion and garlic in hot oil until tender but not brown.
  • Add the almonds, lime juice, the ½ teaspoon of salt, and pepper.
  • Heat through.
  • In a well greased 13 X 9 X 2-inch baking dish, arrange the fish fillets and sprinkle lightly with salt.
  • Top with the onion mixture.
  • Sprinkle evenly with the cilantro, (or with parsley).
  • Bake, covered, in a preheated 350 degree F oven for about 35 minutes, or until the fish flakes easily when tested with a fork.

Thursday, September 15, 2016

Chinese Chicken Salad

 A great way to prevent cancer is to know what you are eating. The more you cook in the home the better. Mirin is a Japanese cooking wine. It is a great base for many dressings, sauces and Asian inspired dishes. Give this chicken salad a try. 

You’ll Need

  • 2 teaspoons grated fresh ginger
  • 2 teaspoons finely chopped garlic
  • 1 tablespoon mirin (Japanese sweet rice wine) or sweet sherry
  • 1 tablespoon soy sauce
  • 1 tablespoon toasted sesame oil
  • 1 skinless, boneless chicken breast half
  • 1/2 red or yellow bell pepper, cut into thin strips
  • 1 1/2 - 2 cups mixed greens torn into pieces
  • 1 teaspoon vegetable oil

First
  • Place ginger and garlic in a 1-quart re-sealable plastic bag.
  • Measure the mirin, soy sauce and sesame oil into the bag.
  • Massage the bag lightly to mix the ingredients.

Then
  • Using a meat pounder or a small heavy saucepan, flatten the chicken filet to an even thickness.
  • Put the chicken inside of the bag and seal it, forcing out the air.
  • Turn the bag several times to coat the filet and marinate at least a 1/2 hour or in the refrigerator for up to 8 hours.

Ten Minutes Before Eating
  • Scatter the salad greens on a dinner plate.
  • Heat the vegetable oil over medium-high heat in a skillet or ridged grill pan.
  • Cook the pepper strips, turning occasionally, until softened and slightly charred; set aside.

For the Chicken
  • Brown the chicken filet on both sides, reduce heat to medium and cook until the center is no longer pink, about 5 minutes.
  • Transfer the filet to a clean cutting board and let rest for several minutes.
  • Add 1/2 cup water to the pan and cook a minute or two longer, stirring.

Finally
  • Slice the chicken on an angle into strips and place in the center of the greens.
  • Drizzle the pan juices on the meat and scatter the pepper strips on top.

    


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Wednesday, September 14, 2016

Basil Pesto Sauce

Making herbs a regular part of the diet is a super idea as many are a great source of antioxidants. 


Yields approximately 1 ½ cups

You’ll Need
  • 1 cup packed basil leaves
  • ½ cup toasted walnuts
  • 1 garlic clove
  • ½ cup Parmesan Cheese
  • 1/3 cup olive oil
  • Salt to taste
  • Pepper to taste

Directions
  • Mix all in a blender or food processor until an even consistency is reached.

Tips
  • You can add more garlic if you would like. You may want to mix it, have a taste and then decide.
  • This pesto freezes wonderfully. Place the pesto in ice cube trays and once the pesto has solidified place the blocks in a plastic bag and use it in the future. The ice cube technique it nice because it freezes the pesto in handy portion sizes.
  • The recipe can easily be doubled.
  • You can try different nuts such as pine nuts or macadamias.
  • You can try different herbs such as cilantro or parsley.
  • Serve over top of pastas, grilled vegetables, and fish. Or turn a piece of French or Pita bread into a pesto pizza. The options are endless but all are delicious.
  • Leave out the parmesan cheese for a vegan pesto sauce.




For more information: Click here to visit Will Clower's website.
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Tuesday, September 13, 2016

Baked Honey Tomatoes

 Jazz up a meal with this fancy but easy to make appetizer or side dish. 

You’ll Need
  • 8 medium tomatoes
  • ½ cup bread crumbs
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1 teaspoon tarragon, dried
  • 4 teaspoons honey
  • 4 teaspoons butter
Directions
  • Preheat oven to 350F.
  • Slice off stem ends of tomatoes and carefully scrape out seeds.
  • Place open side up in buttered baking dish.
  • Mix bread crumbs, salt, pepper and tarragon.
  • Drizzle honey over tomatoes, rubbing it down into cavities.
  • Sprinkle tomatoes with crumb mixture and dot with butter.
  • Bake uncovered for 30 minutes, till tomato skins begin to wrinkle.
  • Place under broiler for another 5 minutes or till crumbs begin to brown.
  • Serve hot or at room temperature.




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Monday, September 12, 2016

Tortellini Soup

This Mediterranean inspired recipe is so easy to make and will easily become a staple in your kitchen. It can easily be made in bulk so invite the friends and family over.

You’ll Need:
  • 1 Tablespoon olive oil
  • 1 medium onion, chopped
  • 2 garlic cloves, crushed
  • 1, 10 ounce package frozen chopped spinach
  • 29 ounces of chicken or vegetable broth
  • 14.5 ounce can of diced tomato or 1 fresh tomato, diced
  • 9 ounces of packaged of tortellini of choice
  • ½ Tablespoon dried basil
  • Pinch of crushed red pepper
  • Salt and Pepper to taste
  • Freshly grated Parmesan or Romano cheese 
Directions:
  • In a large pot heat olive oil over medium heat.
  •  Slightly lower heat. Add crushed red pepper to your liking, the onion and garlic sauté until garlic is infused (approximately 5 minutes).
  • Next add the spinach, tomato and broth.
  • Heat to boiling and then reduce heat to low.
  • Stir in tortellini, and simmer for 10 to 15 minutes, or until the tortellini is cooked to desired tenderness.
  • Season with the basil, salt and pepper.
  • If you would like you can serve topped with some freshly grated Parmesan, or Romano cheese.



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Friday, September 9, 2016

Vegetable Frittata


Frittatas are a great way to use up veggies that are almost out the door. Give this one a try but experiment with your own veggies too.

You’ll Need:
  • 1/3 cup chopped onion
  • 2/3 cup chopped green pepper
  • 1 tablespoon butter
  • 2 tablespoons olive oil
  • 1 ½ cups scrubbed, chopped zucchini
  • 2 minced garlic cloves
  • 2 teaspoons salt
  • ¼ cup peeled, seeded and chopped tomatoes
  • 6 large eggs, beaten
Directions:
  • In skillet, cook onions and green pepper in butter and 1 tablespoon olive oil stirring, 5 minutes.
  • Add zucchini, cook covered 4 minutes.
  • Add garlic, salt and tomato, cook stirring, 5 minutes.
  • Transfer to bowl.
  • Cool.
  • Add eggs.
  • Over medium heat, heat 1 tablespoon olive oil in 10" ovenproof skillet.
  • Add egg mixture, cook 3-5 minutes till underside is set.
  • Bake preheated 400 F degrees oven for 1 to 2 minutes till puffed and golden.
  • Cut into wedges.

Wednesday, September 7, 2016

Ginger-Citrus Chicken

The more we cook in the home the more we have control over quality of ingredients used. Give this recipe made with basic ingredients try.

You’ll Need
  • 6 chicken thighs, boned and skinned
  • 1 cup orange juice
  • 1 orange, peeled and sectioned
  • 2 teaspoons salt
  • 2 teaspoons pepper
  • 3 Tablespoons butter
  • Juice of one lemon
  • 2-inch piece fresh ginger, peeled and cut into strips
Directions
  • Season the chicken with the salt and pepper and marinate in a ½ cup of the orange juice for 10 minutes.
  • Drain and set aside.
  • Heat the butter in a large skillet and sauté the ginger over medium-high heat until lightly browned.
  • Add the chicken and cook until lightly browned on both sides. Add the orange sections, the remaining orange juice and lemon juice. Simmer for 10 more minutes.

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Monday, September 5, 2016

Honey Pecan Pork Chops

Submitted by Jesse from Westinghouse. Thank you, Jesse! Got a recipe you'd like to share? Please email it to nutrition@willclower.com. We'd like to share your favorites with our community.

Ingredients:
  • 1 1/4 pounds boneless pork loin, pounded thin
  • 1/2 cup all- purpose flour for coating
  • salt and pepper to taste
  • 2 tablespoons butter
  • 1/4 cup honey
  • 1/4 cup chopped pecans
Directions:
  • In a shallow dish, mix together flour, salt and pepper.
  • Dredge pork cutlets in the flour mixture.
  • In a large skillet, melt butter over medium-heat.
  • Add chops, and brown both sides.
  • Transfer to a warm plate.
  • Mix honey and pecans into the pan drippings.
  • Heat through, stirring constantly.
  • Pour sauce over cutlets.
  • Don’t overcook pork or sauce.


Friday, September 2, 2016

Endive Beet and Red Onion Salad

Ever wondering what to do with Belgian Endives? Give this unique and colorful salad a try....

You’ll Need
  • ½ pound raw beets, trimmed
  • 3 heads of Belgian Endives, medium
  • 1 red onion
  • 1 Tablespoon Dijon mustard
  • 1 Tablespoon red wine vinegar
  • salt and pepper
  • 3 Tablespoons olive oil
  • 4 Tablespoons finely chopped parsley
Directions
  • Place the beets in a saucepan and add water to cover.
  • Bring to a boil until the beets are tender, about 30 minutes, depending on the size or age of the beets.
  • Drain and let cool.
  • Remove the skins and slice the beets.
  • Trim off the bottom of the endives and cut them into 1 1/2 inch strips.
  • Drop the pieces into cold water.
  • Drain and pat dry.
  • Peel and slice the onion.
  • Combine the mustard, vinegar, salt and pepper in a salad bowl.
  • Add the oil and blend well with a wire whisk.
  • Add the beets, endive, onion and parsley.
  • Toss well and serve.