You may have missed the 2013 New York City Wine and Food Festival, but that doesn’t mean you have to miss out on its nutritional wellness secrets. We’ve got a few of the best gourmet dishes to come out of the festival, so boost your diet and overall wellbeing with these delicious and healthy recipes.
1. Southwestern Marinated Grilled Salmon with Tomato-Red Chillie Chutney: This dish serves four and can be ready in two hours and 15 minutes from start to finish. In each serving there is 331 calories, 198mg sodium, 27g carbs, 4.5g fibre, 13.5g fat, 1.5g saturated fat, sugars, calcium, iron and 29g protein.
For the chutney, soak two dried ancho or New Mexican red chillies in two cups of hot water for 30 minutes. Drain the chillies, keeping ¼ cup of soaking liquid, and then stem, seed, and dice the chillies. Throw the chillies and liquid into a blender and blend until smooth. In a medium saucepan, heat one tablespoon of canola oil over a medium heat, adding one small red onion (finely diced) and cooking for five minutes, or until the onion is soft. Add a clove of finely chopped garlic and cook for 30 seconds. Add in your chilli puree, bring to the boil, and cook for about five minutes, or until the mixture has thickened slightly. Halve and dice four plum tomatoes, and add these to the mixture with a teaspoon of dried oregano. Cook this until slightly softened – about 10 minutes – and stir in two teaspoons clover honey. Season with salt and pepper, remove chutney from the heat and fold in three finely diced green onions. You can serve this chutney warm or at room temperature.
For the salmon, whisk together ½ cup fat-free sour cream, ½ cup plain fat-free yoghurt, three cloves finely chopped garlic, two teaspoons grated lime zest, two tablespoons lime juice, one heaping tablespoon ancho chilli powder, two teaspoons ground coriander, one teaspoon ground cumin, ¼ teaspoon turmeric, and ¼ teaspoon chile de arbol powder in a baking dish. Add four, three-ounce salmon fillets with the skins on, and turn to coat. Cover and refrigerate the salmon for 20 minutes to an hour. Remove your salmon from the marinade and use paper towels to wipe off the excess. Brush the salmon on both sides with canola oil and season with salt and pepper. With the grill on high, grill for about four minutes per side, or until the salmon is cooked to medium and golden brown on both sides. Add a lime half to each plate for squeezing over salmon and serve chutney on the side.
2. Broccoli and Turkey Sausage Frittata with Sun-Dried Tomato and Arugula: This recipe is a little easier, can be cooked in less than 30 minutes and serves one. The whole thing contains 267 calories, 750mg sodium, 5g carbs, 1g fibre, 16g fat, 3g saturated fat, sugars, calcium, iron and 24g protein.
Start by preheating your oven to 350F or 180C. Spray an eight-inch, non-stick pan with cooking spray and place on medium-high heat. Add a single layer of broccoli florets (about ¼ cup) and make sure each floret is touching the pan. Season with salt and pepper, turn the heat up higher and cook for 90 seconds, gently shaking the pan to mix. To caramelise the florets, allow broccoli to cook for another minute and then add four egg whites and two ounces of diced and precooked turkey sausage. Lower the heat to medium and continually agitate with a rubber spatula for three minutes, or until the eggs have coagulated. Place the pan into the oven and bake for three minutes, and then flip the frittata. In a bowl, toss together ¼ cup of baby arugula, a teaspoon extra-virgin olive oil, a tablespoon sun-dried tomatoes, and a teaspoon sherry vinegar. Season lightly with salt and pepper, and put your salad on top of the frittata.
