Monday Recipe: Salmon with Tomato-Basil Salsa

     This is one of the first recipes I tried when I started to really get into serious cooking at home. It was on the back of a health newsletter my wife got from the NEA. I had just begun a 1,600 calories a day diet and was looking for filling recipes that were super low in calories. Salmon and vegetables was a sure thing.  Everyone really likes the tomatoes and onion. The red wine vinegar works well with the veggies and gives a nice tang to the salmon. You could use fancy salmon steaks if you wanted, but what you're seeing here uses the bagged salmon fillets from Walmart. Serve this up with a nice salad and a side of garlic bread; you've got a solid, healthy meal.

Salmon with Tomato-Basil Salsa

Ingredients

• Cooking spray 
• 4 salmon fillets (about 4 ounces each) rinsed and patted dry 
• 3 tablespoons light mayonnaise 
• 2 tablespoons chopped fresh basil 
• ½ teaspoon garlic powder 
• ½ teaspoon paprika 
• 6 ounces grape tomatoes 
• ¼ cup fresh basil 
• 1 to 1 ¼ ounces sweet onion 
• 1 tablespoon red wine vinegar 

Directions 

1. Preheat oven to 375F 
2. Spray shallow baking pan with cooking spray, place fish in pan 
3. Stir remaining spices and we ingredients, lightly spread on each fillet 
4. Bake 15-20 minutes until fish flakes easily 
5. Chop tomatoes, basil and onion. Put in small bowl with vinegar. Stir to combine and spoon over cooked fillets 

4 servings, 200 calories per serving.

Good times!

Weekday Meal Project

     I've been doing a lot more cooking than normal lately, and really enjoying it. We've been eating well and not working too hard to make it happen. During that time, I've heard some naysayers claim it's too expensive to eat healthy. I suppose that depends on your definition of healthy. Organic? Yes, that's expensive. We count calories for the most part in my house. We try to keep sodium and fat down, but if you watch calories, everything else falls into place, more or less.
     For a week I made it a point to cook at least four of the five workdays. I wanted to see if I could make quick meals that were not more than 300 calories. I also wanted to do this without breaking the bank. I'm going to tell you what I cooked each night and give an approximate cost assuming you only had the spices on hand. I am basing costs on shopping at ALDI, Wal-Mart and County Market.

Monday: Shrimp Scampi (two servings). 340 calories with rice.
About $3.50-$4.00 per serving.

Tuesday: I had to work late. Bought two 6-inch subs with a coupon. The subs were around 350-400 calories a piece. $5.50

Wednesday: Orange-Teriyaki Beef and Noodles (two servings). 300 calories.
About $3.50-$4.50 per serving

Thursday: Thai Curry Chicken Soup (3 servings). 210 calories.
About $1.00-$1.50 per serving

Friday: Crab and Spinach Enchiladas (4 servings) 265 calories.
About $2.00-$2.50 per serving

     So there you have it. A work week of meals. Good, healthy foods. Total cost? Somewhere in the range of $14.50-$18.00. That's feeding two people, with two nights having leftovers. Only one meal I cooked went over 300 calories, and that was only 40 over. It's not easy to eat right for not a lot of money. You only need to remember one thing.

Shop Smart.

Good times!

Tools of the Trade: The Mandoline Slicer

     You can't do a lot of cooking and not end up doing a lot of slicing. You can certainly get that work done with a knife, but if you're working with big numbers it can get to be pretty time consuming. That's when you bring out the mandoline.

No, but now I have a strange craving for a turkey leg.

     The mandoline is really nothing more than a crazy sharp blade attached to a board. You just run the item to be sliced across the board and presto! You're missing fingertips! Seriously. Make sure you use the little item-grabber to slide the item. Do it by hand and eventually you'll only be able to count to nine.  Like any other kitchen device, you will find mandolins at all price points. Here are three:

Progressive International Multi-Slicer $13.00 at Amazon.com

     The Progressive Multi-Slicer is pretty much what I have in my kitchen. It's super-inexpensive but extremely well made and reliable. It has a couple different decks for slicing and julienne cutting. If you want a solid, low-price mandoline, this is it.

OXO Softworks Mandoline $39.99 at Target.com

     It would seem that if there is a basic kitchen gadget in existence, OXO makes a version of it with comfortable grips. It's just what they do. For the extra money, you get four blade and a height adjuster to set thickness of slices. Is it worth the extra money? Probably, if you really can't live without those features. OXO does everything fairly well. DID YOU HEAR THAT OXO? Make with the sponsorship.

BergHOFF Mandoline Slicer $149.99 at Walmart.com

     At the high end, we have this beast from BergHOFF. So what do you get for ten times the cost of my mandoline?  You get surgical steel. You get seven interchangeable blades. It sliced, it dices it crinkle cuts, it performs cesarean sections. Everything is possible with this little beauty. It is, however, ridiculously expensive. Would I love one? Yes? Would I buy one myself? No.

    There you have it. You could survive without a kitchen mandoline, but there is no doubt they make like in the kitchen considerably easier. 

Good times!