5 Easy Weeknight Meals
Brooklyn chef Chris Scott shares simple, family-friendly recipes.
Monday Dinner continued...
3 tbsp Dijon mustard
1. Preheat oven to 375ºF.
2. If using optional glaze, whisk all glaze ingredients together and set aside.
3. Sauté celery and onions over medium heat in pan sprayed with cooking spray until soft and translucent. Remove from heat and allow to cool slightly.
4. In large mixing bowl, combine ground turkey, sour cream, breadcrumbs, egg, ½ cup glaze (if using), celery and onions, and optional fresh herbs. Season with salt and pepper. Mix well.
5. Shape into 6 mini meatloaves. Place loaves in a 9 by 13-inch baking dish. Bake about 45 minutes or until internal temperature reaches 155ºF.
6. Brush meatloaves with remaining glaze, if using. Bake for an additional 10 minutes.
7. Remove from oven, and let rest 15 minutes before serving.
271 calories, 23 g protein, 39 g carbohydrate, 2 g fat (1 g saturated fat), 83 mg cholesterol, 2 g fiber, 20 g sugar, 224 mg sodium. Calories from fat: 7%
The salmon in this dish delivers a big dose of heart-healthy omega-3 fats.
Seared Salmon with Couscous
Makes 6 servings
2 cups whole wheat couscous
¼ cup dried cranberries
1 cup low-sodium vegetable broth
1 lb salmon filet, cut into 6 pieces
½ tsp salt
pepper to taste
¼ cup finely chopped fresh parsley
1 tbsp olive oil
1. In large bowl, combine couscous and cranberries.
2. In a small saucepan, heat vegetable broth to boiling.
3. Add hot broth to couscous and cranberries. Stir to ensure all grains are moistened. Cover tightly with plastic wrap and let stand 10–15 minutes.
4. Meanwhile, season salmon pieces with salt and pepper. Sear fish in a preheated pan sprayed with cooking spray over medium-high heat, about 3 minutes per side.
5. Uncover couscous. Fluff with a fork, and add parsley. Add olive oil and pepper to taste.
6. Spoon one serving of couscous on each plate and top with a piece of salmon.
428 calories, 23 g protein, 41 g carbohydrate, 13 g fat (3 g saturated fat), 5 g fiber, 257 mg sodium. Calories from fat: 27%