Posts Tagged ‘immune-boosting’

Baja Salmon with Mushrooms

Plenty of vitamin D in this highly flavorful salmon and mushroom dish.

Yield: 4 servings

Serving size: 5oz salmon fillet with 1/2 cup mushroom topping

Preparation Time: 7 minutes

Cooking Time: 8 minutes

Ingredients

1 tablespoon olive oil, divided
6 ounces white button mushrooms, quartered or halved
1 packet dry citrus marinade
3/4 cup frozen white sweet corn kernels, thawed
1/2 cup red onion, diced, run under cold water
1/2 cup red bell pepper, diced
1/4 cup cilantro leaves, minced
2 tablespoons lime juice, freshly squeezed
1/2 teaspoon kosher salt
4 salmon filets (about 5 ounces each)
1/4 cup water

Directions

Heat a large sauté pan over medium high heat. Add 2 teaspoons oil and swirl to coat bottom of pan. Add mushrooms and sauté 2 minutes. Add 1 tablespoon of dry citrus marinade mix to the mushrooms and continue cooking another 3 minutes.

Remove mushrooms from the pan and place in a large mixing bowl. Add the corn, onion, red pepper, cilantro, lime juice and salt to the cooked mushrooms and toss to combine. In same sauté pan, add remaining teaspoon of oil and swirl to coat pan.

Sprinkle the top of each salmon filet with 1 teaspoon dry citrus marinade mix. Add salmon, seasoned side down, to hot pan and sear 1 minute. Flip over and add water to the pan. Cover and cook another 2 minutes, or until done to taste preferences. Remove from the heat and uncover.

Place a spoonful of the mushroom salsa on each serving plate, top with a salmon filet. Garnish with a sprig of cilantro and a lime wedge.

NUTRITION FACTS per serving

Calories: 340; Total Fat: 19g; Saturated Fat: 5g; Cholesterol: 70mg; Sodium: 830mg; Protein: 31g; Total Carbohydrate: 12g; Dietary Fiber: 2g

Light ‘N Creamy Fresh Mushroom Soup

Yield: 4 portions (about 6 cups)

Ingredients

1 tablespoon butter
1 cup diced carrots
1/2 cup thinly sliced green onions (scallions)
1 teaspoon minced garlic
1/2 teaspoon salt
1/4 teaspoon dried thyme or oregano leaves
1/4 teaspoon ground black pepper
1½ pounds white mushrooms, sliced (about 9 cups)
1 can (14½ ounces) ready-to-serve vegetable broth (may substitute for chicken broth for non-vegetarian recipe)
1 cup white wine or water
1½ cups lowfat milk

Directions

In a large saucepan over medium-high heat, melt but­ter. Add carrots, onions, garlic, salt, thyme and pepper; cook, stirring often, until onions just begin to brown, about 5 min­utes. Add mushrooms, broth, and wine; bring to a boil; cook for 1 minute. Using a slotted spoon, remove 1 cup of the veg­etables; set aside.

In a blender or food processor place half of remaining soup from the saucepan; puree until smooth; remove to a bowl; repeat with remaining mixture; return entire pureed mixture to saucepan; stir in milk and reserved vegetables. Simmer just until heated through, about 5 minutes. If desired, garnish with thinly sliced green onion.

Timesaver tip: Cook up a dou­ble batch and freeze half for anoth­er dinner.

Hungarian Mushroom Soup

Ingredients
2 tsp olive oil
2 cups sweet yellow onion, diced
8 oz button mushrooms, sliced
8 oz cremini mushrooms, sliced
1 tsp dill weed
1 tbsp paprika
1 tbsp soy sauce
2 tbsp butter
3 tbsp flour
1 cup of 2% milk
2 cups of vegetable or chicken stock (divided)
2 tsp fresh lemon juice
1/2 cup sour cream
Sea salt and freshly cracked pepper, to taste
Parsley for garnish

Directions

Heat the olive oil in a large Dutch oven over medium heat. Add the onions then cook for 2 minutes. Add the mushrooms, dill, paprika, soy sauce, and 1/2 cup of stock, stir until well combined then cover with a lid and simmer for 15 minutes. Remove the mushroom mixture and liquid from the Dutch oven to a bowl, set aside.

Heat the butter in the Dutch oven, add the flour once the butter has melted then whisk until creamy for a few minutes. Slowly add the milk while whisking until well combined. Cook, stirring frequently, for 5-7 minutes, or until thick. Add the mushroom mixture and juices along with the remaining stock to the flour mixture; stir until well combined. Cover with a lid and simmer for 10-15 minutes.

Just before serving, add the lemon juice, sour cream, and season with sea salt and freshly cracked pepper, to taste. Serve garnished with parsley. Enjoy!

Cream of Mushroom Soup

Yields: 4 to 6

Ingredients

3 tablespoons olive oil
1/2 yellow onion
1 large garlic clove, minced
1 pound cremini  mushrooms, cleaned and sliced
1 medium portabella, cleaned and sliced
4 springs thyme, leaves only
1 teaspoon Basque paprika or other spicy paprika
4 cups stock, your choice
1 cup half and half
2 tablespoons potato starch or flour
1 tablespoon butter
handful minced parsley
kosher salt to taste
black pepper to taste

Directions

In a large dutch oven or sauce pan, heat the olive oil, over medium heat. Add the onions, lower heat to a low medium, and cook until soft; about 10 minutes. Add the garlic, thyme, and cook for 5 minutes. Add the sliced mushrooms, and continue to cook over low heat, for 7 minutes. Sprinkle in the paprika, and stir. Add the beef stock, lower the heat to a low simmer; cook for 20 minutes.

Remove from heat, and let cool for 10 minutes. Put half of the stock mixture, and about a fourth of the mushrooms, into a blender or food processor, add the half and half and the starch or flour. Give it a couple whirls until the mushrooms are broken up, and the mixture is fairly lump free. Put the mixture back into the stock pot, with the remaining stock and mushrooms.

Gently reheat, over low heat. Stir in the butter. Season with salt and pepper. Serve. Eat.

Pickled Mushrooms

Yields: 2 pints

Ingredients

1 pound button mushrooms, petite if possible
1 1/2 cups white wine vinegar
1 3/4 cups water
2 1/2 Tablespoons of sugar
1 bay leaf
pinch or dried chili flakes
3 whole cloves
1 garlic clove, peeled and smashed
one good pinch of salt

You will also need: 2 pint jars, lids and rings, washed well

Directions

Wash and pat the mushrooms dry. Trim the stems down a bit just to remove the end, save the trimmed stems for making stock.

In a medium size pan, combine the rest of the ingredients and bring to a boil over medium high heat. When boiling reduce heat to a simmer and add the mushrooms. Cook the mushrooms for 5-6 minutes.

Remove from heat. Lift the mushrooms out of the vinegar solution. Cool the mushrooms and vinegar separately.

Once cool, divide the mushrooms between the two pint jars. Cap and store in the refrigerator for up to a week. They can be eaten in as little as 24 hours but the longer they pickle the more developed their flavor will be.

NOTE: These are great served up with a toothpick for a little bite or used in something bigger like an Antipasto Platter with fresh mozzarella, cured olives, sliced prosciutto and the like.

Barley and Mushroom Salad

Yield: 8 four ounce servings

Ingredients

1 tablespoon white wine vinegar
1 teaspoon honey
1 teaspoon brown mustard
3 tablespoons olive oil
Salt and pepper
1/2 red onion
Olive oil
2 2/3 cups vegetable broth
2/3 cup pearl barley
4 ounces raw shiitake mushrooms, sliced
1/2 cup chopped fresh parsley
1 teaspoon salt

Directions

For Vinaigrette: Whisk together vinegar, honey and mustard. Slowly add oil while whisking, until emulsified. Add salt and pepper to taste.

Preheat oven to 350°F. Peel onion half and coat with oil. Place on baking sheet and roast until tender, about 30 minutes. Chop coarsely.

In a medium pot, bring broth to a boil and add barley. Reduce heat and simmer, covered, until barley is tender (35 to 40 minutes). Drain any excess liquid; spread barley on a baking sheet to cool.

In a sauté pan over medium heat, cook mushrooms with 1 tablespoon of oil until tender. Mix sautéed mushrooms into cooled barley, along with onion, parsley, salt and Vinaigrette. Adjust seasoning as desired.

Mushroom Barley Risotto

Surprise taste buds by lightening up traditional risotto. Mushrooms, barley and basil combine in this hearty, vegetarian dish.

Yield: 4 portions

Serving Size: 1 1/2 cups prepared

Ingredients

3 tbs parmesan cheese, grated
4 cups fat-free chicken or vegetable broth
Salt
2 tbs Chopped fresh basil
2 tbs Chopped shallots
1 lb Portabella or white button mushrooms, trimmed and sliced
1 cup dry white wine
3 cup Pearl barley, sorted and rinsed
1 Small onion, chopped
2 tbs Olive oil

Directions

In a saucepan, bring the broth to a boil. Cover the pan and turn off the heat.

Heat 1 tablespoon of the olive oil in a deep skillet over a medium flame. Add the onion and sauté until soft. Reduce the heat to low. Add the barley and stir it to coat with oil. Add the wine and cook, stirring, until wine is absorbed. Add the hot broth, 1/2 cup at a time, stirring frequently and adding 1/2 cup more of broth each time the previous addition is almost absorbed. This should take about 30 minutes. (You may have a little broth left over.) If the barley is not yet tender and all the broth is gone, add a little water and cook until it is tender.

Put remaining 1 tablespoon of the olive oil in a skillet over a medium-high flame. Add the mushrooms and shallots and sauté until mushrooms are golden and shallots are soft, about 5 minutes. (If the mixture begins to stick, remove the skillet from the flame and spray the mushrooms with nonstick cooking spray. Return the skillet to the heat and cook until the mushrooms are golden and shallots are soft.)

Stir the mushroom mixture and basil into the barley. Season with salt and pepper. Serve immediately, sprinkled with Parmesan cheese.

NUTRITION FACTS per serving

Calories: 257; Total Fat: 8g; Saturated Fat: 2g; Cholesterol: 3mg; Sodium: 167mg; Protein: 8g; Total Carbohydrate: 36g; Dietary Fiber: 2g