Cool Cucumber Salad

Cool Cucumber Salad is a refreshing salad you can serve any time of the year.  I grew up eating cucumber salad on special occasions, or as a side to everyday meals. I took our traditional cucumber salad and made it healthier.  To do this I replaced the sour cream with fat-free plain Greek yogurt, added honey and reduced the amount of sugar used.

This recipe is easily doubled to serve a larger group of people.

 Enjoy!

Cool Cucumber Salad

Makes 4 – 5 servings

2 to 3 Tbls. Rice wine vinegar (or white vinegar) – see note

1 Tbls. Honey
1 Tbls. Granulated white sugar
1 Tsp. Grated sweet onion, fine grate
1 Tsp. Canola oil (optional)
1 Tsp. Dried dill (or 2 tsps. of fresh dill, chopped)
1/8 Tsp. Sea salt, fine grind
1/8 Tsp. Ground black pepper
½ Cup Fat-free, plain Greek Yogurt
½ Cup Flat leaf parsley leaves, chopped fine
1 Large English cucumber cut in half lengthwise, peeled (in stripes), seeds removed and sliced into thin slices

Note:  Start out with 2 tablespoons of vinegar and add the additional tablespoon if you feel the need for more tang.  Also, if you would like it sweeter, add some additional honey.  It is best to let this salad rest in the refrigerator for at least one hour before serving.  The longer it rests the more flavorful it will become.  It can even be made the day before you plan to serve it.  The mixture will thin out a bit the longer it sits, do not add additional liquid.

In a large bowl, combine the first 9 ingredients (plus the canola oil, which is optional); whisk until it becomes a smooth creamy consistency.

Add the sliced cucumbers and parsley to the mixture and stir until all is combined.

Cover and store in the refrigerator for 1 hour or more before serving.  Doing this will allow all the flavors develop.

Grilled Fish Tacos with Mango Salsa and Avocado Cream

Fish tacos for dinner tonight!  A couple of years ago we went on a family vacation to the Outer Banks in North Carolina.  While there I was watching a local channel that highlighted area restaurants.  One restaurant they featured served fish tacos.  Not ever having one before, I wanted to go there and try them.  Needless to say, we went everywhere but!  After coming home I did get a chance to try them at various local restaurants.  Some fish tacos were good, some not so good, and some were very greasy because they were deep-fried.  So I decided to try to make them at home.  Of course, I find that mine are more flavorful and satisfying; why would I say otherwise (they really are!).

The fish I used for this recipe is Wild Alaskan Cod Loins.  You can use any other mild, but meaty, white fish.  I do not recommend tilapia as I feel it is not meaty enough and will just get lost with the other ingredients.  I marinate and grill the fish in a cilantro, sweet red pepper sauce.  The cod loins are grilled on an outdoor grill.  If you do not have an outdoor grill, an indoor grill pan would be fine.

Most restaurants serve the fish tacos with some sort of coleslaw, which I find really does not do much for the flavor.  In mine, I prepare a fresh mango salsa to over the top.  I have to admit, I do like the sweet tang the mango salsa brings to the tacos.  We used to eat our tacos with a dollop of sour cream.  So for this recipe, I wanted something healthier... I made an avocado, cilantro cream to dollop on the tacos. 

Now the mango salsa, I use a ripe mango, red onions, cilantro and sweet red bell pepper.  As for the mango, just some interesting factoids… (data below was copied from http://www.mango.org/mango-nutrition).  For more facts and benefits, visit www.mango.org.

• One serving of mangos provides 100% of your daily vitamin C and 35% of your vitamin A, both important antioxidant nutrients. Vitamin C promotes healthy immune function and collagen formation. Vitamin A is important for vision and bone growth.
• Mangos provide 12% of your daily dietary fiber. Diets low in fat and high in fiber-containing grain products, fruits and vegetables may be associated with a reduced risk of some types of cancer.
• Mangos contain over 20 different vitamins and minerals.
• Each serving of mango is fat free, sodium free and cholesterol free.
• Mangos scored 93 out of 100 on the recently introduced NuVal scoring system for overall nutritional quality.

Not only are these fish tacos healthy, they are extremely tasty and very satisfying.

Enjoy!

Grilled Fish Tacos with Mango Salsa and Avocado Cream

 Makes 5 – 6 tacos

½ Cup Fresh Cilantro (small stems are okay to use, as well)

½ Sweet Red Bell Pepper
1 Tsp. Canola oil
2 Tsp. Ground Cumin
1 ½ Tsp. Garlic powder
1/8 Tsp. Sea Salt, fine grind
1/8 Tsp. Fresh ground pepper
Juice of ½ fresh lime
1 Pound Cod Loins
5-6 Whole Grain Corn Taco Shells
Head Lettuce, sliced very thin

Note:  Prepare the salsa and avocado cream while the fish is marinating in the refrigerator, see recipes below.

Cilantro Marinade and Grilling Sauce:
Place the first 8 ingredients in a small food processor and continuously pulse until all is ground finely, and it has the consistency of a loose paste.

Rinse the cod under cold water and pat dry with paper towels.  Place the fish in a zip-top bag and pour the cilantro marinade over the fish, using the bag to gently move the marinade over the fish, coating them completely.  Set the bag in the refrigerator for 20 – 30 minutes – no longer than 30 minutes.  Then remove from the bag and grill immediately.

Note:  prepare the salsa and avocado cream while the fish is marinating in the refrigerator, see recipes below.

To grill the fish, lightly spray the grate on your outdoor (or indoor grill pan) grill with cooking spray, or wipe it down with a bit of canola oil.  I used an outdoor non-stick grill pan.  Then, pre-heated the grill to about 400 degrees.  Place the cod, marinade with the marinade sauce still on the fish, on the grill.  Grill for 6-8 minutes on the first side. Turn them over and grill for another 6 – 8 minutes or until the fish flakes easily with a fork.  

When the fish are done, remove them to a tray.  Use a fork to flake the fish into large chunks.

To assemble, place some chopped lettuce in the bottom of the taco shell, place the fish on top, then the avocado cream and mango salsa on the very top, pressing slightly into the cream. 

Mango Salsa

1 Mango, diced
½ Cup Sweet Red Bell Pepper, diced (about ½ half of a pepper)
2 – 3 Tbls. Red Onion, finely chopped
1 Serrano pepper, seeds and ribs removed; very finely diced (as small as you can dice it)
Zest of 1 lime
3 Tbls. Fresh Cilantro, finely chopped
1 Tbls. Canola oil

Combine all the ingredients in a small bowl, and mix thoroughly.  Cover the bowl and place in the refrigerator until ready to serve.

Avocado Cream

1(6-ounce) Container Plain Yogurt, non-fat Greek style

1 Small Ripe Avocado
1 Tsp. Fresh Lime juice
2 Tbls. Fresh Cilantro, finely chopped
Pinch of sugar
Salt to taste

Combine all the ingredients in a small bowl, and mix thoroughly.  Cover the bowl and place in the refrigerator until ready to serve.

Gail’s Beef Stroganoff

This is a very hearty Stroganoff recipe, surely to be a family favorite. The meat is tender and the sauce is creamy and delicious. It is fast and easy recipe to prepare, less than 45 minutes from start to finish.  Enjoy!

Ps. This recipe was taste tested and approved by my very health conscious daughter…thanks.

Healthy Ingredients:

• Very lean sirloin steak
• Unsalted, fat free beef stock-100% natural-No MSG
• 99% Fat free canned mushroom soup
• Wheat flour
• Fage Total 0% Greek Strained Yogurt (I can’t say enough about this)
• No additional salt added

Gail’s Beef Stroganoff

Servings:  4 - 5 Servings

 

1 ½ Lbs.  Sirloin Steak, about ½ inches thick, trimmed of all fat

2 Tbls.  Extra Virgin Olive Oil
1 Large Sweet Onion, sliced thin
¼ Tsp.  Mrs. Dash - Original Blend
½ Tsp.  Dried Thyme
¼ Tsp.  Ground Black Pepper
8 oz.  White Button Mushrooms, sliced
½ Green Bell Pepper, large dice
2 Garlic Cloves, minced
2 Tbls.  Wheat Flour
1 ½ Cups  Beef Stock, Unsalted and Fat Free and  100% Natural
½ of a 10 ¾ oz. Can  Cream of Mushroom Soup – 99% Fat Free
½ Cup  Fage Total 0% Greek Strained Yogurt
2 ½ Cups  No Yolks, Broad Noodles, cooked according to package directions

Note:

 I used a very lean piece of sirloin steak and removed all visible fat from the edges.  As for the canned soup, I used only one half of a can to cut back on the sodium.

If after adding the yogurt you may feel the Stroganoff is not hot enough to serve, just simply reheat it on the stovetop for a few minutes on low heat, stirring often.

Preparation:

• Slice all fresh vegetables and mince the garlic; set aside
• Slice steak into 1 x ½ inch thin slices; set aside

Cooking Directions:

Heat a 12 inch skillet over medium high heat; Add olive oil and onions; sauté until translucent. Sprinkle onions with Mrs. Dash, thyme and ground pepper; stir to incorporate. Then add the steak; sauté 8 minutes; stir to brown on all sides. Then add the sliced mushrooms and garlic; sauté 5 for minutes.  Then add the green pepper; sauté for about 3 minutes, retaining their crunchy texture.

 
Reduce heat to medium low; sprinkle flour over beef and vegetable mixture; cook for 2 minutes, stirring often to incorporate the flour.  Add beef stock; stir and cook until bubbly.  Add cream of mushroom soup; stir and continue to cook until thickened, about 5 more minutes.  Remove pan from heat and slightly cool the beef mixture.  Add yogurt and stir to incorporate.
 
Serve Stroganoff over cooked noodles along with your favorite vegetable.  I prepared roasted Brussels sprouts to serve on the side, see recipe below.

Roasted Brussels Sprouts

1 lb.  Fresh Brussels Sprouts

2 Tbls.  Extra Virgin Olive Oil
¼ Tsp.  Mrs. Dash Original Blend
1/8 Tsp.  Ground Pepper

Preheat oven to 400 degrees

Wash the Brussels sprouts, remove any loose outer leaves and trim the bottoms; cut in half, lengthwise. 

In a bowl, add Brussels sprouts, olive oil and seasonings; stir to coat.

On a baking sheet, arrange Brussels sprouts, cut side down. Place in pre-heated oven; roast about 25 minutes until tender and the cut sides are lightly browned and crispy.

Side Note:  I was never a fan of Brussels sprouts until I roasted them.  They are now one of my favorite go-to vegetables!