Healthy Recipe, Chicken Thighs with Limes  

Boneless, skinless chicken thighs are a low-fat, low-cost protein source that’s convenient to have on hand. But without the skin and bones to keep them moist and hold them together, they can use some extra TLC in the prep. Here’s one fast and easy idea worth keeping in your back pocket, adapted from a recipe in Yasmin Fahr’s “Cook Simply, Live Fully. Serves 4.

Ingredients

  • 2 tablespoons full-fat Greek yogurt
  • 2 tablespoons grated Parmesan
  • 1 teaspoon ground sumac (optional)
  • 1 teaspoon ground cumin
  • 1 teaspoon kosher salt, plus more, as needed
  • 2 limes, zested and thinly sliced into rounds
  • 2 tablespoons olive oil
  • 1 ½ pounds boneless, skinless chicken thighs, cut into 2-inch pieces
  • 2 or 3 tablespoons chopped fresh parsley, cilantro, or mint
  • Rice and green salad for serving (optional)

Instructions

  1.  Heat a broiler with a rack 6 inches from the heat source to high.
  2. In a large bowl, combine the yogurt, Parmesan, sumac (if using), cumin, 1 teaspoon of salt, the lime zest, and 1 tablespoon of the olive oil. Add the chicken to the bowl and stir to coat.
  3. Arrange the lime rounds on a sheet pan (lined with parchment for easy clean-up if desired). Drizzle with the remaining olive oil and spread them out. Arrange the chicken pieces on the pan.
  4. Set the pan under the broiler and broil until the tops of the chicken pieces are lightly browned, 6 to 7 minutes. Turn the chicken pieces over and broil 4 or 5 minutes longer, or until the chicken starts to darken. (To test for doneness, cut through a thick piece with a knife to see if the juices run clear.) If the chicken is charring too quickly, move the pan down a rack to finish cooking.
  5. Remove from the oven and sprinkle with the chicken and limes (which you can eat) with the herbs.  Serve with rice and salad, if desired.

Healthy Recipe, Rice Noodles, Shrimp and Cucumbers with Thai Flavors

Prik nam pla is the name of that little bowl of spicy, tangy, slightly sweet sauce on tables at Thai restaurants. The essential components are fish sauce, lime juice, chiles, and a touch of sweetener. Here, a version of that super-simple formula serves as a dressing for a light and lively whole-meal salad of rice noodles (often sold as pad thai noodles), shrimp, and a few vegetables and herbs. It’s based on one in Nigel Slater’s “A Cook’s Book.” Serves 2-3.

Ingredients

  • 2 tablespoons fish sauce
  • 2 tablespoons mirin (sweet rice wine, found in Asian food sections)
  • 1 tablespoon rice vinegar
  • 1 tablespoon light soy sauce
  • Juice of 2 or 3 limes (about 6 tablespoons)
  • 1 minced chile pepper (Thai, serrano, or whatever you have), or dried red pepper flakes to taste
  • 1 minced garlic clove (optional)
  • 8 ounces peeled, large raw shrimp
  • ½ medium cucumber, peeled
  • 1 small carrot, grated (optional)
  • 1 cup coarsely chopped cilantro leaves
  • ¼ cup coarsely chopped mint leaves
  • 4 ounces flat rice noodles (as for pad thai)
  • 2 tablespoons peanut or vegetable oil

Instructions

  1. In a medium mixing bowl, combine the fish sauce, mirin, rice vinegar, soy sauce, lime juice, chile or pepper flakes, and garlic (if desired.) Add the shrimp, toss to coat, and set it aside for about 30 minutes, while you prepare the rest of the dish.
  2. Cook the noodles in a pot of boiling water according to package directions; drain in a colander.
  3. In a large skillet, heat the oil over medium-high heat. With a slotted spoon, add the shrimp, reserving the marinade, and let them cook for 2 minutes, just until they turn pink.
  4. Remove the shrimp to a large bowl and set aside. Then pour the marinade into the empty skillet and allow it to simmer for a couple of minutes until it’s reduced by about half.
  5. Add the drained noodles to the bowl, along with the cucumbers, carrot (if using), cilantro, and mint. Pour the hot marinade over the mixture and toss well. Serve warm or at room temperature.

Susan Puckett is an Atlanta-based food writer and cookbook author.

Healthy Recipe: Coconut Cream Overnight Oats

If you’re a fan of coconut cream pie, you’ll love this genius make-ahead breakfast idea lightly adapted from a recipe in Kat Ashmore’s “Big Bites.” Thickened with tiny, antioxidant-rich chia seeds, these grab-and-go treats are creamy, filling, refreshing, and packed with nutrients and fiber. A sprinkling of toasted coconut adds crunch. Serves 4.

Ingredients

  • 1 cup full-fat coconut milk
  • 2 cups unsweetened almond milk
  • ¼ cup maple syrup
  • 1 teaspoon vanilla extract
  • 1 ½ cups old-fashioned oats
  • 1/3 cup chia seeds
  • ¼ teaspoon kosher salt
  • 1/8 teaspoon ground cinnamon
  • Optional toppings: toasted shredded unsweetened coconut, strawberries, blueberries, peaches, mango, banana, toasted sliced almonds

Instructions

  1. Have ready four 12- to 16-ounce lidded wide-mouthed glass jars or other containers.
  2.  Shake or stir the coconut milk to blend if the cream and water have separated, then pour 1 cup of the blended coconut milk into a large bowl.
  3. Add the almond milk, maple syrup, vanilla, oats, chia seeds, salt, and cinnamon. Whisk until thoroughly combined.
  4. Divide among the jars, cover with lids, and refrigerate overnight. (The oats will keep in the refrigerator up to a week.)
  5. Serve with coconut or fruit of choice.

 

Healthy Recipe, Shrimp Bowls

Try this this health-packed, one-bowl meal adapted from a recipe in Michelle Braxton’s “Supper with Love.” No fancy ingredients needed. The trick is to cook the vegetables and shrimp separately, but in a pan that’s just hot enough to turn the surface of a nice shade of golden. A dab of butter is added in the last minute when the shrimp are almost done, along with the garlic and tamari, bringing out the garlic’s aroma without burning it.  Squeeze citrus over the shrimp and you’re ready to assemble your bowl with the cooked veggies and grain of choice. Serves 3-4. Ingredients3 or 4 tablespoons Spicy Mayo Sauce (recipe below)Shrimp and Vegetables: 

  • 1-pound large shrimp, peeled and deveined (thawed if frozen)
  • ½ teaspoon fine sea salt
  • 6 or 7 grindings freshly ground black pepper
  • 1 tablespoon canola or other neutral oil (plus more as needed)
  • 1 medium zucchini, halved lengthwise and thinly sliced
  • 1 medium yellow onion, thinly sliced
  • 1 red bell pepper, cored and cut into strips or bite-size pieces
  • 1 tablespoon unsalted butter
  • 1 garlic clove, minced
  • 1 tablespoon tamari or soy sauce
  • ½ lemon or lime

For assembly: 

  • 2 cups cooked brown rice, quinoa, or other grains
  • ¼ cup sliced green onions
  • 2 tablespoons toasted sesame seeds

Instructions

  1. Make the Spicy Mayo Sauce as directed below; refrigerate until serving.
  2. Place the shrimp in a bowl and season lightly with salt and pepper; set aside.
  3. In a large nonstick or cast-iron skillet, heat the oil over medium-high heat. Add the zucchini slices, onions, and bell pepper and cook, undisturbed, on one side about 3 minutes, or until vegetables begin to turn caramelize. Give it a stir and sauté until the onions and peppers are softened and the zucchini is cooked through but still a bit firm, 3 to 5 minutes. Transfer the vegetables to a bowl and set aside.
  4. Add a little more oil to the skillet if needed and set on medium heat. Add the shrimp and cook on one side until pink and slightly caramelized, about 2 minutes. Flip the shrimp and cook on the other side a minute or two longer, just until pink and opaque, taking care not to overcook. Add the butter and once melted, add the garlic and tamari and sauté until fragrant, about 30 seconds.
  5. Squeeze the lemon or lime juice over the shrimp and season with a little salt and pepper if desired. Remove from the heat.
  6. Assemble the bowls: Add a scoop of rice or grain of choice to each bowl. Top with shrimp and vegetables. Drizzle with some of the Spicy Mayo Sauce, sprinkle with scallions and sesame seeds, and eat.

Spicy Mayo Sauce Makes about 2/3 cup Ingredients

  • ½ cup mayonnaise (vegan is fine)
  • 1 tablespoon Sriracha or other hot chili sauce, or to taste
  • 1 tablespoon tamari or soy sauce
  • 1 tablespoon toasted sesame oil
  • 1 tablespoon water, plus more, as needed

Instructions

  1. In a small bowl, whisk together the mayonnaise, Sriracha, tamari or soy sauce, sesame oil, and 1 tablespoon of water, or enough to achieve desired consistency.
  2. Transfer to a small airtight container and refrigerate until ready to serve, or up to a week.

—  Susan Puckett is an Atlanta-based food writer and cookbook author.

Healthy Recipe, Paprika Chicken 

Here’s a way to achieve juicy, crispy-all-over chicken without a rotisserie: Skip the pan and roast the chicken pieces directly on the oven rack. Rub the pieces with smoked paprika for a boost of bold Spanish flavor before popping them in the oven along with the pan of veggies, toss together a simple green salad while they roast, and feast. Serves 4 to 6. Simplified from Jamie Oliver’s “5 Ingredients Mediterranean: Simple Incredible Food.”  – Susan Puckett Ingredients

  • 2 pounds Yukon gold or other potatoes, cut in bite-size chunks
  • 2 lor 3 sweet bell peppers, cored and cut in bite-size pieces
  • 2 tablespoons olive oil
  • 2 teaspoons fresh thyme leaves, extra sprigs (optional)
  • Salt and pepper
  • 1 ½ to 2 pounds bone-in skin-on chicken thighs or chicken pieces of choice
  • 1 tablespoon red wine vinegar
  • 1 heaping tablespoon smoked paprika

Instructions

  1. Preheat oven to 400 degrees. Set a small cooling rack on the grates of the middle rack in the oven.
  2. Place potatoes and peppers on a large sheet pan, drizzle with 1 tablespoon of olive oil, sprinkle with thyme leaves (if using) along with ½ teaspoon each of salt and pepper, and toss well.
  3. In a large bowl, combine the chicken with the other tablespoon of olive oil, vinegar, paprika, and ½ teaspoon each of salt and pepper, and toss until evenly coated.
  4. Place the pan of vegetables on the bottom rack of the oven and set the chicken pieces skin-side up on the cooling rack directly over the vegetables, allowing the juices to drip through the grates onto the vegetables.
  5. Roast for 30 minutes, pull out pan of vegetables, and give it a good shake. Lay sprigs of thyme over the chicken. Return the pan to the oven and roast 5 to 10 more minutes, or until chicken and potatoes are fully cooked through. Serve hot.

—  Susan Puckett is an Atlanta-based food writer and cookbook author.

Healthy Recipe, Salmon Patties

There are many great reasons for always keeping a can of salmon in your pantry: It’s inexpensive, has a long shelf life, and is an excellent source of protein and good-for-the-heart omega 3s. And with a few other staples it can transform into a delicious dinner in minutes. This is a case in point. Both the patties and the sauce are infinitely adaptable to other tasty tidbits you have on hand. Serves 4-6. – Susan Puckett Sauce

  • ½ cup full-fat Greek yogurt
  • 1 tablespoon capers, rinsed and chopped
  • 1 tablespoon lemon juice
  • 1 tablespoon lemon zest
  • Kosher salt and freshly ground black pepper

Salmon Patties

  • 1 (14.75 ounce) can salmon
  • ½ cup seasoned dry breadcrumbs
  • ¼ cup chopped onion
  • 1 large egg, lightly beaten
  • 1 tablespoon Dijon mustard
  • 1 tablespoon olive oil, plus more, as needed

Instructions

  • In a small bowl, mix the yogurt, capers, lemon juice, and zest. Season with salt and pepper.
  • Drain the salmon, reserving the liquid. Place the salmon in a medium bowl. Add breadcrumbs, onion, egg, and mustard; mix well to combine.
  • Shape the mixture into 8 to 12 patties and set them on a tray, adding reserved liquid from the salmon if the mixture is too dry. Line a plate with paper towels and set near the stove.
  • In a large skillet over medium heat, heat 1 tablespoon of the oil and add patties, leaving several inches of space in between. Cook until golden brown, about 3 to 4 minutes per side. Drain on paper towels. Add a little more oil and repeat with the remaining patties.
  • Serve patties with the sauce.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

Healthy Recipe, Broiled Gochujang-Glazed Salmon

Gochujang is a Korean fermented pepper paste with a spicy-sweet, pungent flavor that can take the bland out of practically anything. Here it’s the key ingredient in a simple glaze that’s brushed on omega-rich salmon fillets. Pair it with your favorite green vegetable or any grain for a simple but elegant meal. Leftovers are great flaked into a rice bowl with veggies. Adapted from skinnytaste.com. Serves 4. – Susan Puckett Ingredients

  • Non-stick cooking spray
  • 1 tablespoon gochujang
  • 2 teaspoons mirin
  • 2 teaspoons soy sauce or tamari
  • 2 teaspoons honey
  • ½ teaspoon toasted sesame oil
  • 1 or 2 garlic cloves, grated
  • ½ teaspoon grated fresh ginger
  • 4 (4- to 6-ounce) salmon fillets
  • Kosher salt
  • 1 or 2 thinly sliced scallions
  • Black or white toasted sesame seeds (optional)

Instructions

  1. Position a rack 4 to 5 inches from the heat source and preheat the broiler to high.
  2. Line a sheet pan with foil and spray lightly with cooking oil spray. Set aside.
  3. Make the glaze: In a small bowl, stir together the gochujang, mirin, soy sauce, sugar, sesame oil, garlic, and ginger until blended.
  4. Place the salmon on the prepared pan (skin-side down if skin on) and sprinkle lightly with salt. Run under the broiler for 2 minutes.
  5. Brush the salmon with the glaze and broil 3 to 5 minutes longer, depending on thickness, just when the flesh begins to flake when pressed with a fork.
  6. Transfer to a platter or serving plate and garnish with scallions and sesame seeds, if desired.