WBB-Innovative Dinner Dishes

WBB-Innovative Dinner Dishes





Break out of the plain chicken breast brown rice mentality and sit down to a delicious dinner with arousing aromas and tantalizing flavors. Bodybuilding and fitness-oriented diets too often focus on substance and ignore the satisfaction factor that every hungry fitness enthusiast deserves. We commit ourselves to working out and working hard to attain our desired physique and performance goals and good food should be part of that dedication.

Welcome to the third article in the Creative Cooking series. This installment serves up three extraordinary dishes to sate your end of the day appetite and refuel your starved muscles for the next day’s fitness quest. Including seasonal fruit and vegetables in your meals guarantees a veritable variety of mouthwatering tastes and a plethora of needed vitamins, minerals and other healthful nutrients. The summer and spring months boast a cornucopia of fresh produce that can be picked or purchased now and frozen for later use. Take advantage of whatever bounty is in season and have an ever changing menu of culinary options.

Banish the dinner yawns and cook some nutritional excitement into your suppers with the following recipes. Grilled Salmon with Spiced Peaches, Saffron Mustard Veal Chops, and Spinach Stuffed Chicken Breasts combine high-quality nutrition with high-quality flavor for meals that pique your taste buds and satisfy your healthy post-workout appetites. Eschew the boring ordinary, be creative with your ingredients, and enjoy what you eat.

Grilled Salmon with Spiced Peaches
Serves 4

Succulent peaches in a tangy sweet sauce top salmon for a dinner that is swimming with antioxidants and omega-3 fatty acids. Juicy nectarines, mango, papaya and pineapple can be used in place of peaches for a fruitful change.

4 (6-ounce) salmon fillets
Salt and black pepper to taste

4 ripe peaches, pitted, quartered
1/2 teaspoon cinnamon
1/2 teaspoon all spice
1/4 teaspoon cayenne pepper
1 teaspoon brown sugar or sugar substitute

Juice of 2 limes (about 1/4 cup)
3 tablespoons white balsamic vinegar or regular balsamic vinegar
1 teaspoon vanilla extract

Garnish
Fresh chopped cilantro leaves
Fresh chopped chives or green onions

Preheat grill to medium-high heat. Season salmon with salt and pepper. When grill is hot, lightly oil grate with vegetable oil and place salmon on grate. Cook uncovered until the center of fillets is opaque and flesh flakes when pressed firmly with the back of a fork, about 5 minutes per side. Alternatively, fillets can be broiled on a lightly oiled broiler pan for the same amount of time.

Meanwhile, toss peaches with spices and brown sugar in a bowl. Set aside. In a medium-sized saucepan, heat lime juice, balsamic, and vanilla extract over medium-high heat until bubbly. Add peaches and cook, stirring constantly, until liquid thickens and peaches soften, 4 to 6 minutes.

To serve, transfer salmon fillets to a serving platter and cover with peaches and pan sauce. Serve with mixed greens for a low-carb meal or pair with a wholesome side of brown rice to meet your complex carbohydrate quota.

Nutritional Analysis (per fillet, one peach, 1/4 sauce): Calories 422 (40% from fat); Protein 47 grams; Carbohydrates 14 grams; Fiber 2 grams; Total Fat 19 grams (Saturated Fat 4 grams; Monounsaturated Fat 9 grams; Polyunsaturated Fat 6 grams); Cholesterol 149 milligrams; Sodium 155 milligrams.

Saffron Mustard Veal Chops
Serves 4

Saffron imparts a distinct earthy flavor that is rivaled by no other spice. Saffron, combined with lemon juice, mustard and garlic infuse tender veal chops with a depth of flavor that sides well with any lightly sauteed and seasoned vegetable or a vibrant salad of fresh mixed greens.

Juice of 2 lemons (about 6 tablespoons)
Pinch of saffron threads
2 tablespoons Dijon mustard
3 garlic cloves, minced
Pinch of salt

4 (6-ounce) boneless loin veal chops, trimmed of fat

1 tablespoon olive oil

Whisk together lemon juice, saffron, mustard, garlic and salt in a bowl and set aside to allow flavors to develop. Place veal chops between two pieces of plastic wrap and lightly pound with the flat side of a meat mallet to tenderize. Massage marinade into chops and let sit at room temperature for 30 minutes or place in a baking dish, cover, and refrigerate up to overnight.

Heat olive oil in a large skillet over medium-high heat. Place veal chops in skillet and sear each side for 1 minute. Cook until outside is browned and inside is medium rare, about 3 minutes per side. Transfer to a plate, tent with foil, and allow juices to redistribute. Serve warm with a side of broccoli sauteed with a bit of olive oil, sesame oil and sprinkled with toasted sesame seeds or your choice of cruciferous vegetable.

Nutritional Analysis (per chop) Calories 331 (43% from fat); Protein 43 grams; Carbohydrates 1 gram; Fiber less than 1 gram; Total Fat 16 grams (Saturated Fat 5 grams; Monounsaturated Fat 9 grams; Polyunsaturated Fat 2 grams); Cholesterol 116 milligrams; Sodium 148 milligrams.

Spinach Stuffed Chicken Breasts
Serves 8

A fiber-rich filling of spinach, sun-dried tomatoes, mushrooms, and pecans is spiraled in a skinless chicken breast and baked to a juicy high-protein nirvana. Experiment with other dried mushrooms or chopped nuts for variety. Chicken rolls can be secured with toothpicks or kitchen twine before cooking, if desired. Remove them before serving.

1 ounce dried porcini mushrooms
1/2 cup sun-dried tomatoes (dry-packed, not in oil)
2 cups boiling water

8 skinless, boneless chicken breast halves (about 6 ounces each)

1 medium onion, finely chopped (about 1 1/2 cups)
2 cloves garlic, minced
1 tablespoon olive oil
8 cups baby spinach leaves (about 1 pound), washed
Black pepper to taste
Salt to taste
1 cup pecans, chopped
2 tablespoons fresh rosemary, chopped

Place mushrooms, tomatoes, and water in a bowl, cover, and let soak for about 15 minutes. Remove mushrooms and tomatoes from liquid and squeeze dry. Coarsely chop the mushrooms and tomatoes and set aside. Liquid can be strained and used for a pan sauce, if desired.

To flatten chicken breasts halves, place each in between two pieces of plastic wrap and set on a cutting board. Pound with the flat end of a mallet to flatten each to 1/4 -inch thickness. Keep chicken in plastic until ready to roll.

In a large nonstick saucepan, heat olive oil on medium-high heat and cook onions and garlic, stirring constantly, until soft, 4 to 5 minutes. Add half of the spinach leaves and stir until slightly wilted. Add remaining spinach and 2 tablespoons of water. Stir a few times then cover pan to let spinach steam, about 3 minutes. Uncover and stir in mushrooms, tomatoes, pecans, black pepper, salt, and rosemary and cook, stirring constantly, until all liquid, if any, is evaporated. Remove from heat and let cool slightly.

Preheat oven to 375 degrees F. Unwrap chicken breast halves. Evenly divide spinach mixture among chicken pieces, spreading it in the center of each piece. Roll each piece of chicken into a log and transfer seam-side down to a medium-sized baking dish, arranging stuffed chicken breasts side by side. Cover dish with foil and bake 25 to 30 minutes or until internal temperature is 160 degrees F. Let rest for 10-15 minutes. To serve, use tongs or a spatula to carefully transfer from baking dish to plate. Serve with a side of sliced tomatoes and red onions sprinkled with fresh basil leaves and balsamic vinegar.

Nutritional Analysis (per serving): Calories 413 (39% from fat); Protein 48 grams; Carbohydrates 15 grams; Fiber 5 grams; Total Fat 18 grams (Saturated Fat 3 grams; Monounsaturated Fat 10 grams; Polyunsaturated Fat 5 grams); Cholesterol 121 milligrams; Sodium 352 milligrams.