RECIPE: Hearty stew, garden spaghetti and salmon with relish
Chef Marshall O'Brien designed a healthy eating program to help local firefighters be safer and more pain free.
Salmon with Tomato Relish, Roasted Garlic Potatoes and Lemon Green Beans
Ingredients for Relish
2 large, ripe tomatoes, washed and diced
1 large avocado, pit and skin removed, diced
1/4 cup onion, diced
2 tablespoons fresh cilantro, chopped
1-2 tablespoons fresh lime juice, or to taste
Salt and pepper, to taste
Ingredients for Salmon
4 -6 ounce salmon fillets
2 tablespoons olive oil
Salt and pepper to season fillets
Ingredients for Garlic Potatoes
2 cups red potatoes, quartered
4 cloves garlic, chopped
2 tablespoons olive oil
Salt and pepper to taste
Ingredients for Lemon Green Beans
1 pound green beans, frozen
2 tablespoons olive oil
2 teaspoons fresh lemon juice (about 1/2 lemon)
Salt and pepper, to taste
Directions
Preheat oven to 350 degrees.
In mixing bowl, combine tomatoes, avocado, onions, cilantro, lime juice, salt and pepper. Mix well and set aside.
Season salmon fillets with olive oil, salt and pepper. Place on parchment- or foil-lined sheet pan and set aside.
Toss potatoes with garlic, olive oil, salt and pepper. Spread in single layer on parchment- or foil-lined sheet pan and roast until golden and tender, about 25-30 minutes.
When potatoes are about half-cooked, place salmon on the top oven rack and cook until lightly golden and firm to the touch, about 15-20 minutes. Ideally, potatoes and fish will be finished at the same time.
While fish is cooking, heat a large skillet with olive oil on medium heat. Add green beans to skillet.
After about 3 minutes of cooking, add garlic powder, lemon juice, salt and pepper and mix well.
Cook until heated through and tender, about 5 minutes total.
Remove from heat and serve all meal components.
Hearty Oven Beef Stew
Ingredients
1 1/2 pounds beef stew meat, cut into bite-sized pieces
1/4 cup flour
1 teaspoon salt
1/2 teaspoon ground black pepper
1/2 teaspoon paprika
1 tablespoon vegetable oil
1/2 cup yellow or white onions, chopped
1 cup carrots, peeled and cut in chunks
1 cup potatoes, peeled and cut in chunks
1/2 tablespoon Italian seasoning
1 cup chicken broth
1 cup water
1/2 of a 14.5 ounce can diced tomatoes
Directions
Preheat oven to 350 degrees.
In a large bowl, combine flour, salt, pepper and paprika.
Add stew meat to flour mixture and toss to coat all pieces.
Heat large frying pan with oil on medium heat and brown meat about 2 minutes; add more oil if needed for browning.
Transfer browned meat to baking dish, add onions, carrots, potatoes, Italian seasoning, broth, water and tomatoes and stir.
Sprinkle remaining flour mixture from coating meat over everything and mix thoroughly.
Cover and cook until meat is tender, about 1 3/4 to 2 hours, stirring once or twice.
Roasted Cauliflower Slices
Ingredients
1 head cauliflower, sliced
2 tablespoons olive oil
Salt and pepper, to taste
Directions
30 minutes before serving stew, thoroughly wash, slice and spread cauliflower in a single layer on a parchment- or foil-lined sheet pan.
Drizzle with olive oil, and season with salt and pepper.
Place cauliflower on the top oven rack (rack above the beef stew) and cook until golden and tender, about 30 minutes.
Serves 4
Garden Spaghetti with Chicken
Ingredients
1/2 pound whole-wheat spaghetti noodles
3 tablespoons olive oil, divided
1 1/2 pounds boneless, skinless chicken breasts, cut into bite-sized pieces
1 1/2 tablespoons minced garlic, either jarred or fresh
1 1/2 tablespoons Italian seasoning
3/4 teaspoon salt
1/2 teaspoon ground black pepper
1/4 teaspoon paprika
1/2 large (or 1 medium) red bell pepper, cut into bite-sized pieces
1 large green bell pepper, cut into bite-sized pieces
1/2 large yellow bell pepper, cut into bite-sized pieces
1 cup onion, diced
1 cup button mushrooms, chopped
Directions
Cook pasta according to package directions. Once cooked, drain, chill with cold water (if noodles won’t be eaten immediately), toss with a teaspoon of olive oil to keep noodles from sticking, and set aside.
Toss chicken with half of the remaining oil, garlic, Italian herbs, salt, pepper and paprika.
In a large skillet, add remaining oil and cook chicken until browned and half-cooked.
Add peppers, onions and mushrooms and cook until tender. Cover to shorten cooking time and retain moisture in the vegetables.
Add pasta and cook until pasta is heated again, if necessary, and serve.
Serves 4