Recipes of the Month: March 2023

Here are three unique and delicious recipes from the Registered Dieticians at Roller Weight Loss that will spice up your lunch or dinner.

Air Fryer Salmon

Ingredients:

• 4 (6-ounce) salmon filets
• 2 tablespoons Dijon mustard
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• ½ teaspoon kosher salt
• ¼ teaspoon freshly ground black pepper
• olive oil spray

Directions:

1. Prep the salmon. Set the air fryer to 400℉ (200℃). Pat your salmon filets dry with a paper towel.
2. Add the mustard. On each salmon filet, spread one teaspoon of mustard evenly in a thin layer.
3. Add the seasonings. Sprinkle each of the individual spices straight onto the salmon filet.
4. Quick spray of olive oil on top to keep the salmon filet moist.
5. Add two salmon filets to the air fryer and cook for 8 to 10 minutes, until flaky with a fork. Then repeat with the remaining two salmon filets.

Source: https://www.greedygourmet.com/recipes-by-course/main-course/pan-fried-seabass-with-garlic-lemon-butter-sauce-and-spring-vegetables/

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Stuffed Chicken Breast

Ingredients:

• 1 boneless, skinless chicken breast
• 1 slice of fresh low-fat mozzarella
• 1 canned in water artichoke heart, cut in 4 pieces
• 2 sun-dried tomatoes chopped
• 4 fresh basil leaves
• 1⁄2 clove of garlic, minced
• Curry powder
• Paprika
• Black pepper
• Toothpicks

Directions:

1. Pre-heat oven to 365F
2. Butterfly the chicken breast. (cut horizontally in half leaving one side uncut)
3. Open and lay chicken breast flat.
4. Lay mozzarella, artichoke, sun-dried tomato, basil and garlic on one half of chicken breast.
5. Fold over other half of chicken breast and secure edges with toothpicks
6. Sprinkle with curry powder and black pepper to taste
7. Bake for 20 minutes
8. Remove toothpicks and serve.

Nutrition:

Calories: 250kcal, Carbohydrates: 1g, Protein: 34g, Fat: 11g, Saturated Fat: 2g,
Polyunsaturated Fat: 4g, Monounsaturated Fat: 4g, Cholesterol: 94mg, Sodium: 449mg,
Potassium: 866mg, Fiber: 1g, Sugar: 1g

Source: https://downshiftology.com/recipes/air-fryer-salmon/

Balsamic Pork Tenderloin

Ingredients:

Pork Tenderlion ingredients

• 1 pork tenderloin
• 1 pound brussels sprouts, rinsed and halved
• 1/2 butternut squash, peeled, seeded and diced
• 1 tablespoon olive oil
• Parmesan, for garnish
• Fresh chopped parsley, for garnish

Balsamic Rosemary Sauce ingredients

• 1/4 cup olive oil
• 1/4 cup balsamic vinegar
• 8 garlic cloves, peeled, de-germed
• 1/2 cup fresh rosemary leaves
• 1 teaspoon italian seasoning
• Salt and fresh ground pepper, to taste
• 1/2 bouillon cube, crumbled
• 1 tablespoon honey
• 1 tablespoon hot sauce of your choice

Directions:

1. Preheat the oven to 450˚F.
2. Season pork tenderloin with salt and pepper.
3. In a food processor, combine olive oil, balsamic vinegar, garlic cloves, rosemary leaves, Italian seasoning, honey, hot sauce, crumbled bouillon cube and pepper. Pulse until the marinade is emulsified and has a syrupy consistency.
4. Transfer the sauce in a bowl or jar.
5. In a large skillet, heat 1 tablespoon of oil over medium heat.
6. Add the pork tenderloin and cook, turning frequently, until brown on all sides, about 10-12 minutes.
7. Line a sheet pan with parchment paper. Spread brussels sprouts and diced butternut, season with salt and pepper and toss with a tablespoon
8. Push veggies on a side to make room for the pork tenderloin.
9. Once browned, transfer the pork tenderloin onto the sheet pan. Baste thoroughly the tenderloin with half the balsamic sauce and quick drizzle Brussels sprouts.
10. Roast in the oven for 12-15 minutes, or until pork is done and Brussels sprouts are nicely browned.
11. Cut the pork tenderloin into thick 1/2-inch slices and serve with the other half of balsamic sauce over the top.
12. Sprinkle the roasted Brussels sprouts with Parmesan.

Nutrition:

Calories: 359kcal Carbohydrates: 24g Protein: 34g Fat: 15g Saturated Fat: 4g
Polyunsaturated Fat: 2g Monounsaturated Fat: 8g Cholesterol: 87mg Sodium: 420mg
Potassium: 1166mg Fiber: 7g

Source: https://www.eatwell101.com/balsamic-pork-tenderloin-in-oven

Egg Roll in a Bowl

Ingredients:

• 1 lb. ground turkey breast (can substitute with ground chicken, ground beef, or
  ground pork)
• 1 sweet onion, diced
• 1 tablespoon sesame oil
• 1 tablespoon rice vinegar
• 2 teaspoons minced fresh garlic
• 1 teaspoon ground ginger
• ¼ cup less sodium soy sauce
• 1 (16 ounce) bag coleslaw mix
• ½ cup grated or “matchstick” carrots
• 2 green onions, thinly sliced
• Salt and pepper, to taste
• 1 tablespoon hoisin sauce

Directions:

1. Heat a large skillet over medium-high heat.
2. Add ground meat and cook, stirring until no longer pink.
3. Drain and return to skillet.
4. Add diced onion, sesame oil, and rice vinegar to the skillet.
5. Cook, stirring for a few more minutes until onion is tender.
6. Add garlic, ginger, soy sauce, hoisin sauce, coleslaw mix, and carrots to the skillet.
7. Cook, stirring for about 5-7 minutes, or until the cabbage is wilted.
8. Remove skillet from the heat.
9. Stir in green onions and season with salt and pepper to taste.

Nutrition:

Calories: 234kcal Carbohydrates: 17g Protein: 30g Fat: 6g Saturated Fat: 1g
Polyunsaturated Fat: 2g Monounsaturated Fat: 2g Trans Fat: 1 g Cholesterol: 62mg
Sodium: 629mg Potassium: 735mg Fiber: 4g Sugar: 9g

Source: https://www.theseasonedmom.com/egg-roll-in-a-bowl/#wprm-recipe-container-
44861

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