Bourbon Glazed Salmon

Salmon is an excellent source of heart-healthy omega-3 fatty acids.

INGREDIENTSmarch2

3 tablespoons brown sugar

3 tablespoons bourbon

2 tablespoons low-sodium soy sauce

1 tablespoon grated peeled fresh ginger

1 tablespoon fresh lime juice

3 garlic cloves, minced

1/4 teaspoon freshly ground black pepper

4 (6-ounce) skinless salmon fillets

Cooking spray

1/4 cup thinly sliced green onions

1 tablespoon sesame seeds, toasted

 

PREPARATION

  1. Combine first 7 ingredients in a large zip-top plastic bag. Add fish to bag; seal. Marinate in refrigerator 1 1/2 hours, turning occasionally.
  2.  Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fish and marinade to pan; cook fish 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Place 1 fillet on each of 4 plates; drizzle each serving with about 2 teaspoons sauce. Sprinkle each serving with 1 tablespoon green onions and 3/4 teaspoon sesame seeds.

Photo : Randy Mayor

Photo and recipe Source :

http://www.health.com/health/recipe/0,,10000001662929,00.html

 


 

Roasted Vegetable Balsamic Chicken Wrap

Serves 2

INGREDIENTS

1 tbsp olive oilmarch3

1 cup sliced mushrooms

1 zucchini, cut into thick slices

1 cup cherry tomatoes, halved

½ red onion, sliced

2 cloves garlic, minced

1 bell pepper, sliced

2 – 4oz chicken breasts

2 + 2 tbsp aged balsamic vinegar

1 tsp italian seasoning

1 tbsp fresh basil (I use Gourmet Garden fresh basil paste!)

salt and pepper

2 whole grain tortilla wraps (or GF wraps if needed!)

 

PREPARATION

  1. Preheat the oven to 400 degrees.
  2. Place all the vegetables on a baking sheet and toss with olive oil, 2 tbsp balsamic vinegar, and ½ tsp italian seasoning, salt and pepper.
  3. In a bowl, toss the chicken breast with 2 tbsp balsamic vinegar, ½ tsp italian seasoning, and the basil.
  4. Place the chicken on the same or a seperate baking sheet.
  5. Place everything in the oven and roast for 20 minutes.
  6. Remove from oven and let cool slightly. Once cooled, sliced chicken and assemble wraps with roasted vegetables!

Photo: Danny Nicholson

https://www.flickr.com/photos/dannynic/

Source : http://www.nutritionistinthekitch.com/2013/01/13/roasted-vegetable-balsamic-chicken-wrap-and-challenge-update-3/