The 150 Healthiest 15-Minute Recipes on Earth (35 page)

From Dr. Jonny
: I get all my salmon from Alaska, direct from Vital Choice, this terrific company of third-generation Alaskan fishermen who are as an environmentally and nutritionally conscious a group as I’ve ever seen. They ship me the absolute finest and tastiest fish I’ve ever eaten. So I’m constantly ordering salmon and looking for new ways to serve it. This is one I honestly would never have thought of (which is why Chef Jeannette is the chef in this partnership!). Here’s a satisfying potato salad with an interesting twist and a trace of the Germanic. It’s a hearty meal that also works cold, and, unlike “traditional” potato salad, is loaded with protein and omega-3 fats. By the way, some of the prep time for this one happens at the end of the very short cooking time, rather than at the beginning.

1 1/4 pounds (567 g) small baby yukon Gold potatoes, unpeeled, halved, or quartered if larger than golf balls

2 tablespoons (30 g) Greek yogurt

2 tablespoons (28 ml) olive oil

1 tablespoon (15 g) Dijon mustard

1 1/2 tablespoons (25 ml) apple cider vinegar

1 tablespoon (11 g) mustard seeds

1/2 teaspoon salt

1/2 teaspoon cracked black pepper

1 cup (160 g) sliced scallions

2 cups (40 g) baby arugula or baby spinach

2 cans (6 ounces or 170 g each) smoked wild Alaskan salmon, drained (e.g., Vital Choice Smoked Wild Red Salmon, or use regular skinless, boneless)

In a large saucepan, combine the potatoes and enough water to generously cover the potatoes.

Bring to a boil over high heat, lower the heat, partially cover, and simmer for about 15 minutes or until the potatoes are fork-tender. Drain.

While the potatoes are cooking, in a small bowl, mix together the yogurt, olive oil, mustard, vinegar, mustard seeds, salt, and pepper.

Put the cooked potatoes in a large bowl and stir in the scallions and arugula to wilt, partially crushing the potatoes. Fold in the salmon and dressing and mix gently to coat.

Adjust the seasonings, if necessary, and serve warm.

Yield
: 4 servings
Per Serving
: 309 Calories; 11g Fat (33.3% calories from fat); 21g Protein; 30g Carbohydrate; 3g Dietary Fiber; 21mg Cholesterol; 1006mg Sodium

From Dr. Jonny
: I confess: I didn’t know what harissa was when we started this book. So I did what I always do and went to the trusty Googles. A few minutes later I had a pretty good idea that whatever else it was, harissa was hot! Technically it’s a hot chili sauce that’s common in North Africa, made from tomatoes, paprika, and red hot chile peppers (the food, not the band!). Yes, it’s got a fiery bite, but as Chef Jeannette points out below, it’s really a complex flavor, not at all like straight-up pepper. The lemon and honey calm its fiery edge in this true one-pot meal. Worth noting is that asparagus is one of the highest-protein vegetables as well as one of the lowest-calorie ones. A mere cup of asparagus contains only 40 calories and more than 4 grams of protein, not to mention 1.5 mg of iron and more than 400 mg of heart-healthy potassium (take that, bananas!).

2 teaspoons olive oil, divided

2 teaspoons harissa paste,
*
or to taste

2 tablespoons (40 g) honey

2 salmon steaks (10 ounces or 280 g each)

1 pound (455 g) female asparagus (the thicker ones), trimmed and sliced into 2-inch (5 cm) pieces

1/4 teaspoon salt

1/4 teaspoon black pepper

1 lemon, quartered

1/4 cup (4 g) chopped fresh cilantro, optional

Preheat the oven to 400°F (200°C, gas mark 6). Line a shallow roasting pan with foil and set aside.

In a small bowl, mix together 1 teaspoon of the olive oil, harissa paste, and honey. Brush the fish all over with the mixture and lay the fillets on one side of the prepared pan. In a medium bowl, toss the asparagus with remaining teaspoon of olive oil, salt, and pepper, and arrange on the other side of the pan. Nestle the lemon quarters among the fillets and asparagus. Roast for 10 to 12 minutes or until the fish is just cooked through. To serve, divide each fillet in half and remove the center bones (and skin, if desired), add one quarter of the asparagus and one quarter of the roasted lemon, garnishing with the cilantro, if using.

Yield
: 4 servings
Per Serving
: 218 Calories; 7g Fat (29.5% calories from fat); 28g Protein; 10g Carbohydrate; trace Dietary Fiber; 73mg Cholesterol; 229mg Sodium

*
Harissa paste is a very pungent chili paste—a little goes a long way! It contains several spices, including garlic, and has a distinctive flavor. Look for it in tubes or jars in Middle Eastern markets and gourmet grocers.

Awesome Antioxidant Scallops Mediterranean

From Dr. Jonny
: It’s hard to argue with the success of the Mediterranean diet for improving health and reducing the risk of really bad stuff happening. Although the Mediterranean diet has a lot of variations, all focus heavily on fruits, vegetables, nuts, oils such as olive oil, and a ton of fish. This kind of diet has been shown to reduce heart disease and, more recently, the risk of strokes and ultimately, dementia. This dish is classic Mediterranean fare—high-quality protein from the sea mixed with high-antioxidant vegetables such as tomatoes and spinach and topped with feta, the classic Mediterranean cheese. Did I mention that it tastes great, too?

1 can (14.5 ounces or 413 g) diced tomatoes, drained

1 package (10 ounces or 280 g) chopped frozen spinach, thawed and drained (pressing against sieve to remove excess moisture)

2 tablespoons (28 ml) dry white wine

2 roasted red peppers, diced

1/3 cup (33 g) pitted, halved, Kalamata olives

1 1/2 teaspoons prepared minced garlic (or 2 cloves, minced)

2 teaspoons dried basil

1/4 teaspoon salt

1/4 teaspoon fresh ground black pepper

1 1/2 pounds (710 g) sea scallops

4 ounces (115 g) crumbled feta cheese

Preheat the oven to 450°F (230°C, gas mark 8).

Lightly spray a 7 × 11-inch (18 × 28 cm) baking pan with olive oil.

In a medium bowl, mix together the tomatoes, spinach, wine, peppers, olives, garlic, basil, salt, and pepper until combined. Fold in the scallops and pour into the prepared dish. Sprinkle evenly with the feta. Cook for 15 to 20 minutes or until just browned.

Yield
: 4 servings
Per Serving
: 306 Calories; 10g Fat (30.4% calories from fat); 37g Protein; 16g Carbohydrate; 4g Dietary Fiber; 84mg Cholesterol; 937mg Sodium

From Dr. Jonny
: Remember the famous “pizza study” that the media was buzzing about a couple of years ago? Seems that men who ate ten or more servings of foods with cooked tomatoes, such as pizza, had a lower risk of prostate cancer. That sounded like really good news for pizza lovers, but the fact is that it wasn’t the pizza that lowered the risk, it was the cooked tomatoes (which most guys consumed in the form of pizza and spaghetti sauce). Not that there’s anything wrong with pizza per se. But really, who needs all the bad stuff that goes with greasy, commercial, traditional pizza—white flour crust, cheap oil, and a ton of calories? Certainly not you or me. But there’s a great solution: the Portobello Pizza in a Snap! Instead of greasy meat and poor-quality cheese, you get a delicious, light, whole-grain thin-crust masterpiece you can make in minutes. Seriously. See Chef Jeannette’s notes about customizing this base with your own favorite nutrient-packed toppings. Try including my favorite—pineapple.

2 tablespoons (28 ml) olive oil

3 cloves garlic

2 portobello mushroom caps, stemmed, halved, and sliced into strips (about 1/3 inch [0.7 cm] thick)

Pinch salt

1 whole-grain, premade, thin pizza crust (10 ounces or 280 g), about 12 inches or 30 cm (we like Rustic Pizza organics)

3/4 cup (184 g) premade pizza sauce with Italian herbs (we like Muir Glen—one 15-ounce [425 g] can makes 2 pizzas), or to taste (I prefer extra sauce and less cheese!)

1 cup (100 g) halved or sliced ripe pitted black olives

2/3 cup (75 g) shredded mozzarella cheese (or can use Manchego sheep cheese), or to taste

Sprinkling fresh grated Parmesan, optional

Preheat the oven to 450°F (230°C, gas mark 8).

Heat the oil in a large sauté pan over medium heat. Add the garlic and sauté for 1 minute. Add the mushrooms and salt, and stir gently to coat (give mushrooms space, so they can brown properly). Sauté the mushrooms, turning often to brown evenly, until soft and wilted, about 7 minutes. They will drink all the oil quickly at first, then release their delicious juices.

Lightly oil a baking sheet (or use a pizza stone) and place the crust in the center. Spread the sauce evenly around the crust, leaving a border at the edge, and place the mushrooms into the sauce, spacing them apart evenly. Sprinkle on the olives and top with the cheeses. Reduce the oven temperature to 425°F (220°C, gas mark 7) and cook the pizza for 10 to 12 minutes until the cheese is melted and the edges are lightly browned.