Veggie-Packed Beef Lasagna

Lasagna is such an underrated dinner. Maybe, it is because when most people think of lasagna, the thought of having to assemble this meal detours many. Adding a little twist on a classic, try this Veggie-Packed Beef Lasagna.

This post is sponsored by the Northeast Beef Promotion Initiative, a subcontractor to the Beef Checkoff. Thank you for supporting brands that make this blog possible!

What if I told you I could provide you with tips to make this meal both delicious and easy to prepare?

Lasagna is one of those recipes that can be made ahead, frozen for later, and a hearty meal that can help make weeknight meals a breeze. Also, depending on how you make this dish it can incorporate four of the five food groups all in one pan.

Dietitian Tip:  Aim to have at least 3 food groups featured for meals (making one of those a fruit or vegetable!)

Each food group has its own properties which can be beneficial for one’s health. Building colorful balanced plates can help maintain healthy eating patterns, providing essential vitamins and minerals to keep the body healthy. For example:

Grains: Grains have carbohydrates which provide our body with energy. Grains are divided into 2 subgroups: Whole Grains and Refined Grains. Whole grains contain the entire grain kernel ― the bran, germ, and endosperm. Refined grains have been milled, a process that removes the bran and germ. Aim to make half of your grains whole grains.

Protein: Is a building block for bones, muscles, cartilage, skin, and blood.

Fruits: Contain vitamins, minerals and antioxidants which may also help to protect you from chronic diseases.

Vegetables: Eating vegetables that are of different colors will help to provide your body with important nutrients like fiber (can help you to feel fuller for longer), folate (beneficial for fetus growth during pregnancy),and vitamins A (aids in good vision) and C (aids in a strong immune system).

Dairy: Which has a strong association to improved bone health. 

Can beef fit onto a healthy plate?

When building a balanced plate, beef goes beyond just being a good source of protein.

Beef supplies 10 essential nutrients including:

  • Iron – helps your body use oxygen
  • Choline – supports nervous system development
  • Vitamins B6 & B12 – helps maintain brain function and gives energy
  • Phosphorus – helps build bones and teeth
  • Zinc – helps maintain a healthy immune system
  • Niacin – supports energy production and metabolism
  • Riboflavin – helps convert food into fuel
  • Selenium – helps protect cells from damage

One 3-ounce cooked serving of beef provides approximately 50% of your Daily Value (25 grams) of this important nutrient—making it an excellent source! Protein helps maintain a healthy weight, as well as preserve and build muscle.

New research suggests it’s not only important to just get enough protein in at dinner or lunch but to spread it throughout your day for optimal health. Aim for 25-30 grams of protein at each meal.

EASY, DELICIOUS, BEEF AND VEGETABLE, LASAGNA 

Does this lasagna recipe freeze well?

There is no reason to feel like you need to finish this meal in one night. This is a prime dish to freeze and heat back up on a future date. You may have already tried some of my other freezer friendly recipes like my Beef & Barley Soup, Freezer Oatmeal Cups, or Zucchini Carrot Fritters. Add this beef and vegetable lasagna to the list for nights when you have less time to prepare a meal for dinner.

How long can I freeze lasagna?

For the best results, freeze lasagna after it has been assembled but before it’s been baked. Freezing food this way will help maintain the lasagna’s cheese and noodle texture and prevent it from getting soggy.

If you’ve already baked your lasagna, don’t worry; it can still be frozen! The texture may be a little different than freshly baked.

If properly stored, it will maintain best quality for about 2 to 3 months but will remain safe beyond that time.

How do I reheat lasagna?

When you’re ready to use your frozen lasagna, transfer it to the refrigerator and let it defrost overnight. Then, take it out of the fridge and let it sit at room temperature for about 30 minutes while your oven preheats to 375°.

Remove the lasagna’s freezer wrappings, cover the top with new foil and bake for 60-70 minutes, or until heated through (a thermometer inserted in the center should read 165°). Remove the foil and bake the lasagna for 10 more minutes or until browned on the top. Pull the lasagna from the oven and let it sit for another 10 minutes before slicing into it.

Why are Family Meals Important?

It is easy to get caught up in after school activities or with work assignments which can take away from sit down meals with the family. But family meals are important for a variety of reasons such as:

  • Regular family meals are linked to higher grades and self-esteem
  • Adults and children who eat at home more regularly are less likely to suffer from obesity
  • Family meals nourish the spirit, brain, and health of all family members.

Make it a Family Affair:

Another aspect that I love about this meal is that it is easy enough so that the whole family can participate in creating this dish.

This recipe is coming right in time to celebrate National Family Meals Month. This initiative is a nationwide event which encourages families to have at least one meal at home per week.

What if I have a picky eater?

No one wants to be a short order cook preparing separate meals for each family member. When introducing new foods or new recipes, start with what I like to call lateral shifts. Meaning, start with something they are familiar with – for instance traditional beef lasagna. Adding vegetables won’t drastically change the original, it just adds a new flair. Understanding your family’s preferences is also key. Knowing that if they see the vegetables is going to cause resistance, chop them finer or even puree them into the sauce. The more exposure to new lateral shift type meals, can be helpful.

What You will Need to Create this Veggie-Packed Beef Lasagna

For the filling:
93% lean ground beef
Olive oil
Yellow onion
Mushrooms
Salt
Zucchini
Baby spinach

For the tomato sauce:
Olive oil
Garlic
Crushed tomatoes
Fresh basil
Salt
Crushed red pepper flakes

Don’t feel like making your own sauce? No worries! Substitute with 2 cups of your favorite prepared marinara sauce.

Remaining ingredients:
Ricotta cheese
Parmesan cheese
Mozzarella cheese
Egg
Italian seasoning
Salt
Black pepper
No-boil lasagna noodles (see notes in the recipe)

How to make this Veggie-Packed Beef Lasagna

Preheat your oven and coat a deep baking dish with cooking spray.

Cook the ground beef, then remove from the pan. Using the same pan (because who wants to wash more dishes), cook the vegetables. Add beef back in and set aside.

Make the sauce by gently sautéing the garlic (we don’t want it to burn, then add the remaining sauce ingredients to simmer and allow flavors to develop.

Mix the ricotta cheese and some of the parmesan cheese and mozzarella cheese. Add a beaten egg (this will help hold the cheese mixture together and not seep out of the lasagna). Season with Italian herbs, salt, and pepper.

To assemble, start with adding a layer of tomato sauce on the bottom of the pan. Then layer in the order, noodles, ricotta mixture, beef & veggie mixture, sauce, and sprinkle cheese. Top with more lasagna noodles and repeat.

Wrap in parchment paper and bake!

Recipe Shortcuts:

  • To cut down on prep time, buy pre-sliced mushrooms, & frozen diced onions, zucchini, and spinach. (Just be mindful when swapping out with frozen to drain excess liquid when cooking)
  • Skip making your own sauce and use your favorite jarred variety.
  • Freeze in individual servings for pre-portioned leftovers instead of defrosting the whole dish.
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Veggie-Packed Beef Lasagna

  • Author: Chef Julie Harrington, RD
  • Prep Time: 30 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 30 minutes
  • Yield: 8 1x
  • Category: dinner
  • Method: bake
  • Cuisine: Italian

Description

Lasagna is such an underrated dinner. Maybe, it is because when most people think of lasagna, the thought of having to assemble this meal detours many. Adding a little twist on a classic, try this Veggie-Packed Beef Lasagna.


Ingredients

Scale

For the filling:
1-pound 93% lean ground beef
1 tablespoon olive oil
1 small yellow onion, chopped
1 (8 ounce) container sliced mushrooms
¼ teaspoon salt
1 cup zucchini, chopped into a small dice
1 cup baby spinach, roughly chopped

Tomato sauce*:
1 tablespoon olive oil
2 cloves garlic, minced
1 (28 ounce) crushed tomatoes
¼ cup fresh basil, chiffonade (ribbon like slices) + additional for garnish
½ teaspoon salt
¼ teaspoon crushed red pepper flakes, more or less as desired

Remaining ingredients:
2 cups (16 ounces) ricotta cheese
3/4 cup parmesan cheese, divided
2 cups freshly grated mozzarella cheese, divided
1 egg, beaten
1 tablespoon Italian seasoning
¼ teaspoon salt, to taste
Freshly ground black pepper, to taste
9 no-boil lasagna noodles*


Instructions

  1. Preheat the oven to 425 degrees Fahrenheit. Coat a 9×13-inch deep baking dish with cooking spray.
  2. In a large skillet over medium-high heat, add ground beef breaking apart into small crumbles. Cook until meat has browned, no longer pink, about 6-8 minutes. Remove beef from the pan, drain any excess fat from the beef and set beef aside.
  3. Return skillet to medium heat. Add olive oil. Sauté onions and mushrooms until tender. During the cooking process add salt to help draw out excess moisture. Once excess moisture has evaporated, add the zucchini, and continue to cook until tender. Add spinach and continue to cook until wilted and excess moisture has evaporated. Add beef back to the veggie mixture, stir to combine. Remove from heat and set aside.
  4. In a medium pot add olive oil over low heat. Sauté garlic for about 1 minute or until fragrant, being careful not to burn. Pour in the crushed tomatoes, basil, salt, and crushed red pepper flakes. Bring to a simmer to allow the flavors to come together.
  5. In a medium bowl, add the ricotta, ¼ cup parmesan, 3/4 cup mozzarella, egg, Italian seasoning, salt, and pepper. Mix well until combined.
  6. To assemble: Spread 1 cup of tomato sauce evenly over the bottom of a baking dish. Layer 3 lasagna noodles on top (snap off their ends to fit, and/or overlap their edges as necessary). Spread half of the ricotta cheese mixture evenly over the noodles. Top with half the beef & veggie mixture. Then spread 1 cup tomato sauce on top and sprinkle 1/2 cup of shredded mozzarella and 2 tablespoons of parmesan cheese. Top with 3 more lasagna noodles and repeat the previous order. Then top with remaining 3 lasagna noodles, remaining sauce and sprinkle remaining mozzarella and parmesan cheese on top.
  7. Wrap a sheet of parchment paper or foil around the top of the lasagna (not letting it touch the cheese). Bake, covered, for 20 minutes, then remove the cover, rotate the pan by 180° and continue cooking for about 10 to 12 more minutes, until the cheese is melted and slightly bubbling on the sides.
  8. Remove from the oven and let the lasagna cool for 15 to 20 minutes, so it has time to set and cool down to a reasonable temperature. Sprinkle additional basil over the top, then slice and serve. Top with additional sauce or cheese, as desired.

Notes

  • Looking to save a step? Substitute the tomato sauce with 2 cups of prepared marinara sauce.
  • At the grocery store I see lasagna noodles as “no-boil” or “oven-ready” lasagna sheets. Read package directions as some brands need additional liquid.
  • Can’t find no boil or oven-ready lasagna noodles? Buy regular lasagna noodles, cook according to package directions, and use the same way. Cook time may decrease.

Keywords: lasagna, beef lasagna, family meal, dinner recipe, easy dinner

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References:
Paddon-Jones D, Rasmussen BB. Dietary protein recommendations and the prevention of sarcopenia. Curr Opin Clin Nutr Metab Care 2009;12:86-90

Mamerow MM, et al. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. J Nutr 2014;144:876-80

https://www.beefitswhatsfordinner.com/

https://www.nebpi.org/

Strawberry Rhubarb Crisp with Streusel Topping

This ​​Strawberry Rhubarb Crisp is an easy fruit dessert that can be made year-round and what makes it even better is the oat streusel topping! 

strawberry rhubarb crisp on small white plate next to baking dish and whole strawberries

Normally we see fruit desserts throughout the spring and summer seasons, but Strawberry Rhubarb crisp can truly be made any time of the year! 

Both of these fruits are filled with antioxidants and packed full of vitamins and nutrients that have anti-inflammatory properties and have been shown to decrease risks of certain diseases. 

Did you know that frozen fruit is just as healthy as fresh? Fruits are picked and frozen at peak ripeness, and studies show that they retain a comparable vitamin, mineral, and phytochemical content to their fresh counterparts.

If you love recipes that have a crisp topping, don’t leave before you check out my Almond Pear Crisp for Two!

Crisp, Cobbler, Crumble: What’s the Difference?

Sometimes these terms are used interchangeably but there is actually a difference! All of these types of recipes usually contain fruit, but it’s the topping that makes the difference! 

A cobbler typically has a doughy, biscuit-like topping. When you think of cobblers you are probably thinking about your grandma’s traditional recipe that has been passed down for ages! 

Crumbles are more like a streusel topping, but they don’t contain any oats. 

If it’s a true crisp, it will definitely have oats in the topping! 

ingredients for strawberry rhubarb crisp

What You Need to Make Strawberry Rhubarb Crisp with Streusel Topping


For the filling:

fresh strawberries

rhubarb 

granulated sugar – you can also swap this for coconut or maple sugar

cornstarch

lemon juice

salt

For the topping:

light brown sugar

old-fashioned rolled oats – Bob’s Red Mill is a great option! 

whole-wheat pastry flour

unsalted butter – be sure to set it out in time so it can soften up

How to Make a Crisp with Strawberries and Rhubarb 

Go ahead and preheat your oven to 350 degrees and spray your baking dish with non-stick cooking spray. 

diced strawberries and rhubarb in a white mixing bowl

In a large mixing bowl, combine granulated sugar, lemon juice, cornstarch, strawberries, rhubarb, and salt. Stir together then transfer the mixture to your baking dish. 

strawberry rhubarb mixture in baking dish before topping has been added

Now let’s make the streusel topping! 

In a medium bowl, add the oats, flour, brown sugar, and 4 tablespoons of butter. Stir it all together until it’s combined well. Add additional butter ( one to two tablespoons) if it seems too dry. 

top shot of streusel top in glass mixing bowl

Crumble the topping over the mixture into a baking dish. 

Bake until the top of the crisp is golden, which will take about 35 to 50 minutes. 

Once it has finished baking, let it cool on a wire rack before serving. 

You can serve it warm or at room temperature! 

close up of strawberry rhubarb crisp in white baking dish next to bowl of strawberries

What If I Don’t Have Whole Wheat Pastry Flour?

A nice substitute when you don’t have whole wheat pastry flour is a 1:1 ratio of all purpose flour and whole wheat flour. 

strawberry rhubarb crisp on small white plate next to fork and strawberries

Crisp Topping and Serving Suggestions

This strawberry rhubarb crisp is perfect just the way it is, but here are some great ideas for serving and other variations

  • Serve with a scoop of your favorite vanilla ice cream 
  • Add a dollop of my Homemade Coconut Whipped Cream
  • Sprinkle some nuts into the streusel topping for a nice crunch

Can This Recipe Be Made Vegan Friendly? 

Sure! To make this crisp vegan, simply use a plant based butter!

Need a Gluten Free Option?

If you want to make the topping using gluten free ingredients, make sure the oats are gluten free and swap the pastry flour or almond flour instead! 

strawberry rhubarb crisp after baking next to whole strawberries

Can You Use Frozen Strawberries and Rhubarb? 

If you want to make this fruit crisp and you don’t have a chance to grab fresh strawberries and rhubarb, or maybe they are out of season you can use frozen instead. 

Be sure that the fruit is thawed completely and drained so that the crisp does not come out soggy from the excess liquid.

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strawberry rhubarb crisp on small white plate next to fork and strawberries

Strawberry Rhubarb Crisp with Streusel Topping

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Cook Time: 40
  • Total Time: 55 minutes
  • Yield: 6
  • Category: dessert
  • Method: bake

Description

This ​​Strawberry Rhubarb Crisp is an easy fruit dessert that can be made year round and what makes it even better is the oat streusel topping! 


Ingredients

For the filling:
3 cups quartered fresh strawberries
3 cups sliced fresh rhubarb or thawed frozen rhubarb*
¼ cup granulated sugar
1 tablespoon cornstarch
1 tablespoon lemon juice
¼ teaspoon salt

For the topping:
½ cup lightly packed light brown sugar
½ cup old-fashioned rolled oats
⅓ cup whole-wheat pastry flour
4–6 tablespoons unsalted butter, softened


Instructions

  1. Preheat the oven to 350 degrees F. Coat an 11-by-7-inch baking dish with cooking spray.
  2. In a large bowl, combine strawberries, rhubarb, granulated sugar, cornstarch, lemon juice, and salt, transfer to the prepared baking dish.
  3. To prepare topping: Combine brown sugar, oats, flour, and butter (starting with 4 tablespoons of butter) in a medium bowl; stir until thoroughly combined. If mixture seems to dry, add additional 1-2 tablespoons of butter. Crumble the topping evenly over the strawberry-rhubarb mixture.
  4. Bake the crisp until the topping is golden, 35 to 40 minutes. Cool on a wire rack for 5 minutes; serve warm or at room temperature.

Notes

  • If using frozen rhubarb or strawberries, thaw then be sure to drain any excess liquid.

Keywords: crisp, strawberry, rhubarb, summer dessert, dessert

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Beef Banh Mi

This Beef Banh Mi offers so many interesting flavors and textures in one bite. This recipe for a banh mi sandwich starts with a crusty roll that’s piled high with tender grilled beef, pickled vegetables, and fresh herbs.

Close up image of a Beef Banh Mi sandwich

This post is sponsored by the Northeast Beef Promotion Initiative a subcontractor to the Beef Checkoff. Thank you for supporting brands that make this blog possible!

Banh Mi is a Vietnamese sandwich that has depths of flavor. Banh Mi has its origins in French colonialism in Vietnam, with bread being brought into the country by the French. The Banh Mi became popular when it was sold on street corners as an inexpensive fast food option for workers who needed to eat on-the-go. It’s popularity has resurged recently with new versions of Banh Mi, using other proteins such as beef, shrimp, or tofu instead of pork, providing even more flavor options!

In culinary school, one of my practicals for my World Cuisine class I was assigned to Vietnam and had to make a dish highlighting the flavors of that cuisine. I went with a more traditional Banh Mi, using pork, daikon radish, shrimp paste, and making the bread from scratch!

I added my own twist to the classic, swapping out pork for beef while still maintaining the traditional Vietnamese flavors.

glass bowl with sliced radishes and shredded carrots

History of Vietnamese flavor profiles

Vietnamese cooking is all about balance. The five flavors of Vietnamese cuisine are sour, bitter, spicy, salty and sweet. Interestingly enough, recipes vary from region to region and city to city but share a common theme of contrasting flavors and textures.

The food of the north is heavily influenced by China. As you move south, there is more flavor-blending with Thailand and Cambodia. The tropical climate down south sustains rice paddies, coconut groves, jackfruit trees, and herb gardens. Southern Vietnamese food tends to be sweeter than northern Vietnamese food: sweeter broths for pho; use of palm sugar in savory dishes; and popular taffy-like coconut candies made with coconut cream are made from a mix with milk and sugar.

Beef Banh Mi sandwich on a wooden cutting board

Staple Ingredients of Vietnamese Cuisine

You may have some of these staple Vietnamese ingredients already in your pantry. Here are a few ingredients you will most likely find in any Vietnamese recipe.

  • Fish Sauce: Fish sauce is a condiment made by fermenting fish with salt. It has an intense, salty flavor which when combined with the sweetness of Vietnamese dishes help balance out flavors
  • Shrimp Paste: This potent paste is made from fermented shrimp or krill that has been mashed together with salt then dried to produce the salty, pungent paste.
  • Pickled Vegetables: Pickled vegetables are a staple in Vietnamese cuisine. Pickling is an ancient preservation technique that doesn’t require refrigeration and has been used for centuries across the world to preserve food.
  • Oyster Sauce: Oyster sauce is a condiment made from oysters that are cooked and mashed.
  • Sambal Oelek (chili paste): A chili paste usually consisting of chopped red chilies, garlic, shallots and vinegar. It’s used as a spicy flavoring for dishes such as satay or fried rice but it also makes an appearance in many Vietnamese recipes including Banh Mi!
  • Hoisin Sauce: Hoisin sauce is an Asian condiment made from soybeans, garlic and spices. The sauce provides sweet and salty flavors as well as some heat but not too much!
  • Cilantro: Cilantro is a herb that has a citrusy, peppery flavor. It’s often used in Vietnamese cuisine because it can be added to dishes without overpowering the other flavors.
  • Lemongrass: The herb is most commonly used to braise meats, often with fish sauce, sugar, and chilies. It adds lemony, bright, and citrusy notes.
Beef Banh Mi sandwich on a wooden cutting board

Ways to tenderize beef

Beef is a very hearty and rich meat with a natural taste of umami. It’s also popularly used in Vietnamese recipes. When using leaner cuts of beef, they contain less fat, so marinating the meat to maximize flavor and help tenderize the meat is key.

A marinade works by  breaking down the muscle fibers and helping to soften connective tissues. Some ingredients that are good for marinating beef include: soy sauce, ginger, garlic, vinegar or lime juice. This recipe uses Vietnamese flavor profile utilizing:

  • soy sauce
  • fish sauce
  • brown sugar
  • lemongrass
  • garlic
  • sesame oil
beef marinating in a glass bowl

Tips for marinades

  • You will need approximately 1/4 to 1/2 cup of marinade for every pound of beef
  • Always marinate in the refrigerator, not at room temperature
  • Before cooking, remove beef from marinade and pat dry with a paper towel to promote even browning and prevent steaming

Cooking Tips

For this Banh Mi recipe, follow these few tips listed within the recipe below.

  • To help easily slice the sirloin, place in the freezer for 10-15 minutes. Use a sharp knife and cut across the grain. Cutting across the grain means to slice perpendicular to the fibers, so the fibers in cut pieces of meat become much shorter, making it easier to chew them.
  • Use the white part of the lemon grass. Peel away the hard chewy parts, and mince the softer middle white part of the stem.
  • Utilize a peeler to create carrot ribbons or use a mandolin to create julienne slices.

While this recipe may look like a lot of mini recipes within one recipe, it’s worth it. You can thank me later as you are chowing down 😉

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Beef Banh Mi

  • Author: Chef Julie Harrington, RD
  • Yield: 4 1x
  • Category: sandwiches
  • Method: stovetop
  • Cuisine: Vietnamese

Description

Adding a twist to the classic Beef Banh Mi by swapping out pork for beef while still maintaining the traditional Vietnamese flavors.


Ingredients

Scale

For the pickled vegetables:
3/4 cup radish, thinly sliced
3/4 cup carrot, peeled and julienned
1/4 cup rice vinegar
1 tablespoon granulated sugar
1 tablespoon water
1/4 teaspoon salt

For the beef:
2 tablespoons low-sodium soy sauce
2 tablespoons fish sauce
2 tablespoons dark brown sugar
2 tablespoons lemongrass, white parts only, finely minced
2 cloves garlic, finely minced
2 teaspoons sesame oil
1/4 teaspoon salt
1 tablespoon canola oil
1 lb. sirloin, thinly sliced

For the sauce:
1/2 cup mayonnaise
2 tablespoons hoisin sauce
1 teaspoon garlic powder

For the sandwiches:
1 French baguette, cut into 4 pieces, then split lengthwise, toasted if desired
1/4 cup cilantro leaves
1/2 cup English cucumber, thinly sliced


Instructions

  1. Combine carrots and radishes in a bowl; set aside. In a small bowl, whisk together the rice vinegar, sugar, and salt, until sugar dissolves. Pour over vegetables. Cover and refrigerate until ready to serve.
  2. In a bowl, whisk together the soy sauce, fish sauce, brown sugar, lemongrass, garlic, sesame oil, and salt. Add the thinly sliced steak and coat with the marinade. Cover with plastic wrap and refrigerate for at least 30 minutes.
  3. In a large skillet, heat canola oil over medium heat. Add the marinated beef. Cook without stirring for 4 minutes. Give it a stir and continue to cook for 1 minute.
  4. In a small bowl, whisk together the mayonnaise, hoisin sauce, and garlic powder.
  5. Spread mayo mixture on bottom half of the bread. Layer cucumbers, cilantro beef, then pickled veggies. Place on the top half and slice crosswise before serving.


Notes

  • Use a mandolin to help easily slice the radishes, carrots, and cucumber.
  • To easily slice beef into thin slices, place the sirloin in the freezer for 10-15 minutes before slicing, then slice across the grain.

Keywords: banh mi, sandwich, beef banh mi, beef recipe

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Chipotle Lime Shrimp Tacos with Creamy Avocado Broccoli Slaw

Get dinner on the table under 30 minutes! These Chipotle Lime Shrimp Tacos with a Creamy Avocado Broccoli Slaw is simple to make and you might already have all the ingredients already on hand!

The beauty of tacos is that they are easily customizable. Kick it up a notch and add more spices to the shrimp. Swap shrimp for cod. What I love about taco recipes is that they act more as a guide. You don’t need to follow them exactly. That is what’s fun about cooking, you get to be creative in the kitchen!

Chipotle Lime Shrimp Tacos with Creamy Avocado Broccoli Slaw on a white linen napkin
raw shrimp in a glass bowl with marinade ingredients

How to make Chipotle Lime Shrimp Tacos with Creamy Avocado Broccoli Slaw

Ingredients

  • Shrimp. I prefer using large or jumbo shrimp. Cut down on prep time by purchasing already peeled and deveined shrimp.
  • Olive oil. Olive oil or any neutral oil works.
  • Lime. The title of the recipe is lime tacos .. so ya know .. lime is needed here.
  • Chipotle seasoning blend. Take out the guess work and use a blend. The blend I used was a combo of: Sweet Chili Pepper, Chipotle Chili Pepper, Cayenne Pepper, Oregano, Cumin, Parsley, Mustard, Garlic, Onion, Carrot, Sugar, Citric Acid, Orange Peel, Lemon Peel, Oil Of Lemon & Lime.
  • Ground cumin. To add a warm, earthy flavor and aroma with a bit of both sweetness and bitterness.
  • Salt. To enhance the flavors!
  • Broccoli slaw mix. Cut down on prep time and use a slaw mix which is typically a mixture of shredded broccoli stalks with julienned carrots and a bit of purple cabbage. It can be purchased at almost any grocery store along with the bagged salads.
  • Scallions.
  • Plain yogurt. I used this in place of sour cream. Yogurt will add the same tanginess and creaminess needed for the slaw.
  • Avocado. Your avocado still hard as a rock? Place it in a brown paper bag with a banana overnight. The banana will ripen faster giving off ethylene gas in a closed space to help ripen the avocado faster.
  • Cilantro. Don’t go crazy picking off each individual leaf. The stems pack in a ton of flavor too!
  • Tortillas. Use flour or corn tortilla – whatever you like best!
broccoli slaw in a glass bowl with scallions, avocado, lime, yogurt, cilantro, black pepper, salt surrounding the bowl on a marble platter

Equipment

  • Large mixing bowls for both marinating the shrimp and mixing the broccoli slaw.
  • A microplane is needed to zest the lime.
  • A food processor or blender helps make the avocado yogurt mixture creamy, but it’s not needed. Use a potato masher to mash to desired consistency.
  • A grill or grill pan to cook the shrimp and give it a smokier flavor.
  • Wooden skewers will help to easily flip the shrimp as it cooks.
three shrimp tacos in flour tortillas garnished with yogurt and cilantro

Step-by-Step Instructions

  1. Rinse and pat the shrimp dry. Transfer to a large mixing bowl. Drizzle with olive oil and lime juice. Sprinkle with the lime zest, chipotle seasoning, cumin, and salt. Toss to coat evenly. Cover in place in the refrigerator to marinate for at least 20 minutes. Soak skewers in water as the shrimp marinades.
  2. In a bowl, combine the broccoli slaw and scallions. In a food processor, combine the yogurt, avocado, cilantro, lime juice, and zest. Pour over the slaw and toss to combine. Season with salt and pepper, to taste.
  3. Heat a grill (or grill pan) to medium-high heat. Place the shrimp on the skewers and grill until shrimp turn pink, about 1-2 minutes per side. (Alternatively, heat a large skillet over medium high heat. Add the shrimp to the hot pan and sauté, flipping occasionally, until the shrimp are cooked through.)
  4. Assemble tacos by layering the broccoli slaw, shrimp, then toppings in the tortilla.

Cooking Tips

A general rule of thumb for marinades is needing approximately 1/4 to 1/2 cup of marinade for every pound of protein. Always marinate in the refrigerator, not at room temperature Before cooking, remove the protein from marinade and pat dry with a paper towel to promote even browning and prevent steaming

opened shrimp taco
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Chipotle Lime Shrimp Tacos with Creamy Avocado Broccoli Slaw

  • Author: Chef Julie Harrington, RD
  • Prep Time: 20
  • Cook Time: 5
  • Total Time: 25 minutes
  • Yield: 4 1x

Ingredients

Scale

For the shrimp:
1 pound large or jumbo shrimp, peeled, deveined, and tails removed (fresh or frozen and thawed)
1 teaspoon olive oil
1 lime, juiced and zested
1 teaspoon chipotle seasoning blend
½ teaspoon ground cumin
½ teaspoon salt
Wooden skewers

For the broccoli slaw:
2 cups broccoli slaw mix
2 tablespoons scallions, thinly sliced
½ cup plain yogurt
1 avocado
1/4 cup fresh cilantro, chopped
1 lime, juiced and zested
Salt and pepper, to taste

For the tacos:
8 small flour or corn tortillas
Optional toppings: Cotija cheese, sour cream, cilantro, sliced avocado, lime wedges


Instructions

  1. Rinse and pat the shrimp dry. Transfer to a large mixing bowl. Drizzle with olive oil and lime juice. Sprinkle with the lime zest, chipotle seasoning, cumin, and salt. Toss to coat evenly. Cover in place in the refrigerator to marinate for at least 20 minutes. Soak skewers in water as the shrimp marinades.
  2. In a bowl, combine the broccoli slaw and scallions. In a food processor, combine the yogurt, avocado, cilantro, lime juice, and zest. Pour over the slaw and toss to combine. Season with salt and pepper, to taste.
  3. Heat a grill (or grill pan) to medium-high heat. Place the shrimp on the skewers and grill until shrimp turn pink, about 1-2 minutes per side. (Alternatively, heat a large skillet over medium high heat. Add the shrimp to the hot pan and sauté, flipping occasionally, until the shrimp are cooked through.)
  4. Assemble tacos by layering the broccoli slaw, shrimp, then toppings in the tortilla.

Keywords: taco, shrimp tacos, heart healthy, taco Tuesday, healthy tacos

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FAQ

What if I don’t have a grill pan?
Alternatively, heat a large skillet over medium high heat. Add the shrimp to the hot pan and sauté, flipping occasionally, until the shrimp are cooked through.

What can I use in place of shrimp?
Any mild white flakey fish will do – cod, tilapia, halibut, grouper, etc.

Can I make the broccoli slaw from scratch?
Of course! Create a mixture of shredded broccoli stalks with julienned carrots and thinly sliced purple cabbage.

Other recipes you may enjoy

Spaghetti Squash Waffle Grilled Cheese

Are you looking for a new and creative way to utilize spaghetti squash? Let me introduce you to my new favorite recipe: Spaghetti Squash Waffle Grilled Cheese! It’s easy to make and the entire family will love it! 

Spaghetti Squash Waffle Grilled Cheese on a white plate, one piece dipped in marinara sauce

We all know that spaghetti squash has many health benefits. It’s rich in vitamins, minerals, and antioxidants. One of the reasons I love using spaghetti squash so much when I’m cooking is because of how versatile it can be. 

What ingredients do I use for this Spaghetti Squash Waffle Grilled Cheese?

This recipe calls for ingredients you likely already have in your pantry. From eggs to parmesan cheese and various seasonings, I’m sure you have most of the ingredients on hand already. If you want to kick the recipe up a notch you could add other various seasonings as you see fit! 

How do I make this Spaghetti Squash Waffle Grilled Cheese? 

It’s very easy to make, which is another benefit if you’re busy or on the go. The most difficult part of the entire recipe is preparing the squash (which really isn’t even difficult at all!). 

Spaghetti Squash Waffle Grilled Cheese on a white plate with a small dish of marinara sauce

How do I serve the Grilled Cheese Sandwiches?

Personally, I like to each them alone for a quick lunch or snack. If you want to make these for dinner, you can serve them with your favorite soup! You’ll find some of my favorite soup recipes here: https://julieharringtonrd.com/recipes/?_search=soup 

Spaghetti Squash Waffle Grilled Cheese being dipped in a small white bowl with marinara sauce

How do I cook spaghetti squash? 

The easiest method to cook the spaghetti squash for this recipe is in the microwave. However, you can also use your instant pot or oven. You’ll find the instructions in the recipe card below! 

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Spaghetti Squash Waffle Grilled Cheese on a white plate with a small dish of marinara sauce

Spaghetti Squash Waffle Grilled Cheese

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Cook Time: 10
  • Total Time: 25 minutes
  • Yield: 2 1x
  • Diet: Vegetarian

Description

Do you have spaghetti squash but you aren’t quite sure what to make with it? Let me introduce you to my new favorite recipe: Spaghetti Squash Waffle Grilled Cheese! It’s easy to make and the entire family will love it! 


Ingredients

Scale

1 medium spaghetti squash
2 eggs
⅓ cup grated parmesan cheese
½ tablespoon garlic powder
½ tablespoon Italian seasoning
¾ cup shredded mozzarella cheese


Instructions

  1. Cut spaghetti squash in half, lengthwise. Scoop out the seeds. Place the squash halves skin side up in a microwave-safe baking dish. (You can cook each squash half separately if your baking dish is too small to fit both, or cook both at once.) Fill the dish with about 1 inch of water.
  2. Microwave on high for 8 minutes. When done, a fork poked through the skin should slide easily into the squash. Continue microwaving on high for another 2 to 5 minutes as needed, until fork tender. When cool enough to handle, use a fork to scrape the strands of squash from the inside. (see notes below for alternative cooking methods)
  3. Using a cheesecloth or thin dishtowel, squeeze excess liquid from the squash (there will be a lot!). 
  4. In a medium bowl, whisk together eggs, parmesan, garlic powder, and Italian seasoning. Add the spaghetti squash and mix well breaking up any clumps of squash. 
  5. Preheat waffle iron to medium-high heat. Coat waffle iron well with cooking spray. Add half the squash mixture to the waffle iron and cook until golden brown, about 5-10 minutes, depending on your waffle iron.
  6. Open waffle iron and sprinkle one side of the waffle with half of the mozzarella cheese. Gently fold over the other half of the waffle on top of the side with the cheese. Gently press down on the waffle iron and continue cooking until the cheese has melted.
  7. Serve alongside tomato soup or dunk in marinara sauce. (or just enjoy it as is!)


Notes

Alternative methods to cook spaghetti squash:

Instant Pot – Slice the spaghetti squash in half and then scoop out the seeds in the center.
Place a trivet or steamer basket in the bottom of the Instant Pot and add a cup of water into the bottom. Arrange the cut squash halves on top of the trivet and secure the lid. Place the steam release valve in the lid is in the sealing position. Use the pressure cook or manual button to set the pressure cooker to cook at high pressure for 7 minutes. Release pressure and remove from Instant Pot.

In the oven – Preheat the oven to 400°F. Cut spaghetti squash in half lengthwise. Scoop out seeds. Drizzle the cut side with oil. Season with salt and pepper. Place cut side down on a baking sheet lined with parchment paper and bake 40 minutes or just until fork-tender. Let cool until able to handle. Flip spaghetti squash over and run a fork down the squash to separate into strands.

Keywords: spaghetti squash recipe, waffle, low carb, vegetarian

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FAQ

Do these Spaghetti Squash Grilled Cheese Waffles freeze well? How do you reheat them?
Yes! Feel free to meal prep these in advance. I would suggest heating them in the oven to warm up to retain their crispiness.

What if I don’t have a waffle iron?
Not to worry! You can still make the concept of this recipe by adding a scoop of the spaghetti squash mixture to a frying pan, crisp both sides and add cheese in the middle.

Spaghetti Squash Waffle Grilled Cheese on a white plate with a small dish of marinara sauce

other recipes you may enjoy

Rustic Apple Galette

Get creative with apples this season and switch it up by making this Rustic Apple Galette.

slice cut out of an apple galette

We are all creatures of habit. When I have apples on my grocery list, I walk straight to the produce department and pick the same few apple varieties each time. When I was in culinary school, it really opened my eyes to exploring new foods. I’m not just talking about unique foods, but rather some of the everyday foods that we don’t necessarily take advantage of. The majority of grocery stores carry over six varieties of apples at a time. When I was a supermarket dietitian, during the fall season, I’ve seen even up to 15 varieties taking up a spot in the produce department.

It’s not just apples to apples. Different apples contain different tastes, culinary uses, and may even ripen at different times during the season. Here are some apple varieties to look out for and ways to use them in the kitchen.

Best apples for making applesauce:

  • Pink Lady
  • Granny Smith
  • Braeburn

The best apple for making tart applesauce is a Pink Lady (for a tangy-sweet flavor) or, depending on taste, you could opt for a true tart variety like Granny Smith. Unless you have a high-powered blender, be sure to peel the skin prior to cooking. Add a hint of sweetness without added sugar, by sweetening applesauce with cinnamon.

Best apples for baking:

  • Granny Smith
  • Pink Lady
  • Golden Delicious
  • Fuji

There are a few! Apples on the sweeter end of things are a good choice, as their higher sugar content means you can go a bit lighter on added sugars in the recipes. If you want your apples to maintain a bit of crispness, look for firmer apples that will maintain texture under the heat.

Best apples for salads:

  • Honeycrisp
  • Pink Lady
  • Fuji
  • Jazz
  • Empire

For salads, you’ll want a crunchy apple that doesn’t brown too quickly when sliced or chopped.  Honeycrisp, Pink Lady, Fuji, Jazz, and Empire apples have bright white flesh that resists browning when cut.

Best apples for stuffing:

  • Pink Lady
  • Golden Delicious

Looking for a balance of sweet and savory in your stuffing recipe? Both Pink Lady and Golden Delicious varieties make a great addition to savory stuffing with their firm texture and sweet/tart flavor.

Best apples for making galettes:

  • Golden Delicious
  • Pink Lady
  • Honeycrisp
  • Golden Delicious
full apple galette on a piece of parchment paper with a slice cut out

What is a galette?

A galette is a French term for round or freeform crusty cakes. The fillings can be made with both sweet or savory ingredients.

The best apples to use for making an apple galette is one that is sweet and tart that holds up exceptionally well to heat, like pink lady, fuji, or honey crisp. If you are looking for a little extra tartness, using Golden Delicious apples is a great way to go too.

apple galette with a slice removed and a knife

Next time apples are on your grocery list, I challenge you to choose a different apple variety than your typical choice.

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Rustic Apple Galette

  • Author: Chef Julie Harrington, RD

Ingredients

Scale

For the crust:
¾ cup white whole-wheat flour
2/3 cup all-purpose flour
½ tablespoon sugar
½ teaspoon salt
1/3 cup unsalted butter (5 tablespoons), cut into ½ inch pieces
3 tablespoons low-fat milk
¼ cup plain Greek yogurt

For the filling:
3 apples, peeled and thinly sliced (choose a firm, sweet and tart variety, like Pink Lady)
2 tablespoons white whole-wheat flour
2 tablespoons maple syrup
2 tablespoons lemon juice
1 teaspoon lemon zest
½ teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1/8 teaspoon ground ginger

1 large egg white, lightly beaten
(optional) 1 teaspoon sugar


Instructions

  1. Preheat oven to 425 degrees F. Line a large baking sheet with parchment paper.
  2. Unwrap dough and place on a floured surface. Roll out dough to a 15-inch circle. Place the dough on the baking sheet. Evenly, spoon the apple mixture onto the dough, leaving a 2-inch border around the edges.
  3. Fold the edges of the dough over the apples. Brush edges with the whisked egg white. Sprinkle with sugar, if using.
  4. Bake for 25-30 minutes until the crust is golden brown. Let cool for at least 20 minutes before cutting. Cut into 8 wedges.

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This recipe was originally posted in the November 2018 issue of Today’s Dietitian.

FAQ:

Do I have to make a homemade crust?
Nope! You can definitely skip that step and use a pre-made pie crust.

What other fruits would work well in this recipe?
Any fruits that don’t have too much moisture. Pears, plums, and peaches work well in galettes.

What savory flavor combinations would you try?
I developed a savory root vegetable galette for the American Pecan Council that was delicious!

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Cast Iron Seared Steaks with Garlic Seasoned Salt

No grill, no problem! Learn how to perfectly cook steak in your cast iron skillet.

sliced medium rare steak

This post is sponsored by the New York Beef Council in collaboration for their first-ever #BeefTogether Virtual Steak Night. Thank you for supporting brands that make this blog possible!

I had the wonderful opportunity to participate in a virtual cooking class with the New York Beef Council to learn more cooking techniques to perfectly cook a steak on the cast iron skillet. I picked up a few new tips. 

Lean beef can be part of a heart-healthy lifestyle and is a nutrient-dense food. Beef is a source of important nutrients such as protein, iron, and zinc. Iron carries oxygen to our brain and body and zinc boosts our immune system.

Intimidated by cooking steak at home? Don’t be! Plus, it doesn’t have to be complicated. Create a simple dry rub and grab your cast iron skillet. Simply follow these steps to create a delicious steak at home.

How to cook steak on a cast-iron skillet:

This cooking technique first sears the steak stovetop, then finishes the cooking process in the oven.

Step One:

Preheat the oven to 425 degrees F. The cook time for medium-rare (145 degrees F) can range anywhere from 7-15 minutes of cook time in the oven. There are many variables that can cause such a range, like if the steak is cold vs. room temperature or the thickness of the steak.

Instead of basing the cooking on time, shift the focus of the cooking time depending on the internal temperature.

strip steak on wooden cutting board

Step Two:

Allow the steak to come to room temperature – no longer than 30 minutes. Pat the steak dry with paper towels. This will promote more even browning and the rub to stick on better. Trim off excess fat, if desired. Rub seasoning blend on both sides evenly.

strip steak with dry rub

Step Three:

Place cast-iron skillet stovetop over high heat. Add 1-2 tablespoons of canola oil (or avocado oil) and allow to heat until shiny and glistening.
Note: Start the cooking process with oil as it has a higher smoke point than butter. If you want to add butter at the end, you can always baste it on top.

Step Four:

Using tongs, place the steak in the center of the pan. (Using tongs can help prevent any oil splattering on your hands.) Sear for about 1 minute, until a nice browned sear and the steak is easily able to move in the pan. If the steak is sticking to the pan, it’s not ready to be flipped. Don’t force it. Let it continue to cook then flip when ready and sear the other side.

Step Five:

Using oven mitts, transfer the steak in the cast-iron skillet into the oven. Cook for 7 minutes and take the temperature by placing the instant-read thermometer horizontally from the side so it penetrates into the thickest part of the steak.

temping a streak

Step Six: 

For medium-rare, pull out of the oven when the thermometer reads 140 degrees, then allow to rest to factor in carryover cooking to reach an optimal temperature of 145 degrees F. Using tongs, remove steak from the pan onto a clean cutting board. Tent with aluminum foil and allow steak to rest 5-10 minutes.

tenting a steak in foil

Step Seven:

Slice the steak across the grain and serve immediately. And most importantly, enjoy it!

sliced medium rare steak

Tips for using dry rubs:

  • Dry herbs consist of herbs, spices, and other seasonings.
  • Rubs can be applied just before cooking or up to 2 hours in advance and refrigerated until cooking time.
ingredients for a spice blend

When to use dry rubs:

Trouble deciding if you should use a dry rub or marinade? Dry rubs are used for tender cuts of meat. Marinades are used for less tender cuts of meat, as the acid in the marinade helps tenderize the meat.

Cooking tips:

How to properly temp a steak:

Insert an instant-read thermometer horizontally from the side so it penetrates the thickest part of the center of the steak.

Thawing a frozen steak:

For best quality, defrost beef in the refrigerator. (Never at room temperature!) Place the frozen package on a plate or tray to catch any juices.

For ½ to ¾ inch steaks, allow for approximately 12 hours to thaw in the refrigerator.

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strip steak cooked to medium rare, sliced

Cast Iron Seared Strip Steaks with Garlic Seasoned Salt

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10 minutes
  • Cook Time: 7-15 minutes
  • Total Time: 16 minute
  • Yield: 4 1x
  • Category: dinner
  • Method: stove top to oven
  • Cuisine: american

Ingredients

Scale

2 (about 810 ounces each) boneless Strip Steaks, cut 1-inch thick
1-2 tablespoons canola oil (or avocado oil)

Garlic Seasoning Salt:
4 teaspoons dried rosemary
1 teaspoons dried oregano
1 teaspoon onion granules
2 tablespoons kosher salt
1 tablespoon black pepper
4 teaspoons garlic powder
1/4 teaspoon smoked paprika


Instructions

  1. Allow steak to rest for up to 30 minutes to come to room temperature. Preheat the oven to 425 degrees F. 
  2. In a small food processor or spice grinder, pulse the rosemary, oregano, and onion granules to break them down to a similar size as the kosher salt. In a small bowl, combine the rosemary, oregano, onion granules, salt, black pepper, garlic powder, and paprika.
  3. Pat the steak dry with paper towels. Trim off excess fat, if desired. Rub seasoning blend on both sides evenly.
  4. Place cast-iron skillet stovetop over high heat. Add 1-2 tablespoons of canola oil and allow to heat until shiny and glistening. Using tongs, place the steak in the center of the pan. Sear for about 1 minute, until a nice browned sear and the steak is easily able to move in the pan. Then flip and sear the other side until browned.
  5. Using oven mitts, transfer the steak in the cast-iron skillet into the oven. Cook for 7 minutes and take the temperature by placing the instant-read thermometer horizontally from the side so it penetrates into the thickest part of the steak. Cook for temperature vs. time. The USDA recommends cooking until 145 degrees F for medium-rare. Adjust cooking time until the desired temperature is reached.
  6. Using tongs, remove steak from the pan onto a clean cutting board. Tent with aluminum foil and allow the steak to rest 5-10 minutes.
  7. Slice the steak across the grain and serve immediately.

Keywords: steak, strip steak, beef, dinner, cast iron

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FAQ:

Where does the strip steak cut come from?

Strip steaks are cut from the short loin of a cow, which is located behind the rib area with the tenderloin.

anatomy of a cow
(image source: unknown)

What temperature should I cook the steak to?

Medium-rare: 145 degrees F
Medium: 160 degrees F
Well Done: 170 degrees F

What qualifies beef as “lean”?

Beef can only be claimed as “lean” if the cut of beef is less than 10 grams total fat, 4.5 grams or less saturated fat, and less than 95 milligrams of cholesterol per serving per 100 grams (about 3 ¾ ounces by weight).

What other ways can I use this Garlic Seasoned Salt?

  • Roasted vegetables
  • Popcorn
  • Homemade pita chips

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Mediterranean Cod En Papillote

Step up your culinary game with this surprisingly easy Mediterranean Cod En Papillote made with Norweigian cod.

Mediterranean Cod En Papillote

This post is sponsored by the Norwegian Seafood Council. Thank you for supporting brands that make this blog possible!

During this time, we are staying inside and limiting the number of trips to the grocery store. Rethink the protein choices on your grocery list. Add seafood! Build recipes around lean fish with pantry ingredients you have on hand. Just starting out cooking seafood? Simple is best! Only a few ingredients and seasonings are needed to make fish delicious.

Being strategic when grocery shopping and relying on pantry staples is key. Here in New Jersey, there are limits on amounts of certain proteins like chicken and eggs. At the grocery store, there is a whole department dedicated just to seafood. Don’t skip it!

Health benefits of eating more fish

Eating seafood two to three times per week reduces the risk of death from any health-related cause by 17 percent. New to adding seafood into your menu repertoire? Start with a mid-flavored, firm fish like cod. Norwegian cod to be exact!

Tips for buying fish

There are a lot of choices out there when it comes to seafood – both wild and farmed. The origin of the seafood is something you should be looking out for, as every country has completely different practices.

Sustainability has been one of the main objectives of the Norwegian fishing industry, and they are committed to producing seafood in a safe, controlled, and sustainable manner. And I know this because I actually traveled to Norway myself with the Norwegian Seafood Council and saw how seriously Norway takes sustainability and how strict regulations that maintain fish supply are meticulously upheld.

According to the USDA, Country of Origin Labeling (COOL) is a consumer labeling law that requires retailers (grocery stores and supermarkets) to identify the country of origin on certain foods, including wild-caught fish, farm-raised fish, and shellfish.

What does “en papillote” mean?

Don’t be intimidated by this recipe, en papillote is a culinary technique that any home cook can master in their kitchen. 

The term en papillote (pronounced: ON pah-pee-YOHT) means “in paper” or “in parchment”. It is a moist-heat cooking method because it is the steam from within the package where the food is enclosed by parchment paper that cooks the food. More delicate proteins, such as fish or chicken, are more commonly cooked en papillote as they can be quickly cooked by this steaming method.

Steaming en papillote requires no special equipment other than parchment paper. The food won’t stick and parchment paper is easy to seal not allowing any liquid to escape. Just make sure to tightly seal the edges. Plus, clean up is easy – just toss the parchment when you’re done!

How to build flavors

The key to creating a flavorful en papillote dish is building flavors. When cooking en papillote, there are usually vegetables as the base with herbs and seasonings, topped off with the protein. The vegetables contain moisture and during the cooking process generate steam, which cooks the protein enclosed in the parchment pouch. Additional herbs and seasonings are used to build flavors.  Mediterranean flavors inspired this recipe creation. 

Mediterranean ingredients on parchment paper

Get cooking together

This recipe is the perfect way to get everyone involved in the kitchen.

  • Raid the pantry to play around with different spice and herb blends
  • Get the family involved – everyone makes their own signature creation
  • Little hands (kids) can help make this meal. Have them help stack the ingredients, wrap the parchment paper, etc.
Mediterranean Cod ingredients layered on parchment

Health Benefits of Cod

Norwegian Cod is a lean fish. It contains only up to 3% fat and almost no carbohydrates. It is an excellent source of:

  • Protein
  • Vitamins (such as B12)
  • Selenium
  • Omega-3 Fatty Acids (a meal-sized portion of cod delivers the recommended daily intake)
  • Iodine
step by step guide for Mediterranean Cod En Papillote recipe
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baked cod on top of mediterranean vegetables

Mediterranean Cod En Papillote

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30 minutes
  • Yield: 2 1x
  • Category: seafood
  • Method: En Papillote
  • Cuisine: Mediterranean

Description

Step up your culinary game with this surprisingly easy Mediterranean Cod En Papillote made with Norweigian cod.


Ingredients

Scale

2 (5-ounce) pieces of Norwegian cod (or other white fish like snapper, grouper, or monkfish)
salt
pepper
1/2 cup grape tomatoes, halved
1/4 cup kalamata olives, pitted and halved
2 tablespoons capers
1/4 cup red onion, thinly sliced
1/4 red bell pepper, thinly sliced
2 cloves garlic, minced
2 tablespoons olive oil
1 lemon, sliced
2 pieces of parchment paper


Instructions

Preheat oven to 400 degrees F. Pat cod dry and sprinkle with salt and pepper. Set aside. 

Fold the parchment paper in half. On one side of the parchment paper layer the tomatoes, olives, capers, onion, pepper, and garlic. Top with fillet, drizzle with olive oil, red pepper flakes (if using) and place lemon slices on top.

Fold the other half of the parchment paper on top and seal the edges making a small fold every 1/2-inch all the way around to create a half-moon shape.  Repeat with another piece of parchment and remaining ingredients. 

Place both pouches on a baking sheet. Bake for 15-20 minutes, until the parchment paper, has puffed up and fish is cooked through.  Transfer to a plate and cut with scissors or unroll, being careful of the hot steam that will escape.

Keywords: cod, seafood from norway, En Papillote, fish, seafood recipe

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Other ways to prepare cod

  • Baked
  • Broiled
  • Fried
  • Sauteed
  • Steamed
  • Poached

White Bean Shakshuka

Whip up this one-pan smoky White Bean Shakshuka for a weekend brunch, but it is just as good for breakfast, lunch, and dinner!

cast iron skillet with white bean shakshuka with a piece of bread

What is Shakshuka?

Shakshuka is a Mediterranean meal of poached eggs in a simmering tomato sauce with spices.

The beauty of this dish is that you can play around with the ingredients to customize it for your preference. I’ve even made a green shakshuka before!

Why you should always keep a well-stocked pantry.

Writing this blog post now, we are in the midst of COVID-19. We are taking fewer trips to the grocery store and may need to rely on pantry staples to create nutritious meals around. Mealtime inspiration is just a can opener away.

cast iron skillet with shakshuka

Is canned food healthy?

Canned foods are an easy, cost-effective way to eat healthy year-round. They are a simple, realistic way people can incorporate nutrients into meals.

Nutritionally speaking, canned food is comparable to its cooked fresh and frozen counterparts. Canned fruits and vegetables are packed at their peak of harvest, which means they are packed at their peak nutrient value. Crops that go directly from the field to the processor often retain vitamins better than those that travel hundreds of miles across the country and sit for days in produce bins. (resource)

portion of white bean shakshuka on a ceramic plate

What ingredients give this shakshuka a smoky flavor?

The smoky flavor mainly comes from two ingredients in this recipe – the fire-roasted tomatoes and smoked paprika.

  • Fire-Roasted Tomatoes
    Fire-roasted tomatoes are made by charring the tomatoes over a flame before they’re diced and canned. You may even see little black flecks within your can. That is from the tomato making direct heat with the flame creating that smoky flavor.
  • Smoked Paprika
    Smoked paprika is made from pimiento peppers that have been dried and smoked over an oak fire, then ground into a fine powder, creating that earthy and smoky taste.
Cast iron skillet with a brunch recipe scooped with a wooden spoon

What equipment you need to make shakshuka:

  • Cast iron skillet or oven-safe pan* (see FAQ below if you don’t have one!)
  • Cutting board
  • Knife
  • Wooden spoon
  • Measuring spoons
  • Can opener
  • Colander
plate of tomato sauce mixture with an egg and bread
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White Bean Shakshuka

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Cook Time: 15
  • Total Time: 25 minutes
  • Yield: 4 1x

Description

Whip up this one-pan smoky White Bean Shakshuka for a weekend brunch, but it is just as good for breakfast, lunch, and dinner!


Ingredients

Scale

2 teaspoons olive oil
1 medium sweet onion, diced
4 cloves garlic, minced
1 teaspoon smoked paprika
1/2 teaspoon oregano
1 tablespoon tomato paste
1 (28 oz) can fire-roasted crushed tomatoes
1 (15oz) can cannellini beans, drained and rinsed
2 cups packed baby spinach
4 large eggs
Salt, to taste Pepper, to taste
1/4 cup feta crumbles
2 tablespoons fresh parsley, chopped
Red pepper flakes, if desired
Crusty bread or pita, for serving


Instructions

  1. Preheat the oven to 375 degrees Fahrenheit. Heat olive oil in a large oven-safe skillet, preferably cast-iron over medium-high heat. Add onions and cook 2-3 minutes until tender and translucent. Add garlic and cook an additional 30 seconds.
  2. Add the smoked paprika, oregano, and tomato paste, consistently stirring for 1-2 minutes or until fragrant. 
  3. Pour in the crushed tomatoes with their juices, beans, and spinach. Reduce the heat to maintain a gentle simmer, and cook for 5 minutes to give the flavors time to come together and spinach has wilted.
  4. Turn off the heat. Use the back of a spoon to make a well in the tomato/bean mixture and crack the egg directly into it. Gently spoon a bit of the tomato mixture over the whites to help contain the egg. Repeat with the remaining eggs. Sprinkle with salt and pepper, to taste. 
  5. Transfer the skillet to the oven and bake for 8 to 12 minutes. They’re done when the egg whites are an opaque white and the yolks have risen a bit but are still soft. They should still jiggle in the centers. (Keep in mind that they’ll continue cooking after you pull the dish out of the oven.) Cook to preferred doneness.
  6. Transfer the hot skillet to a heat-safe surface like the stove. Top with crumbled feta, fresh parsley, and red pepper flakes, if desired. Serve in bowls with crusty bread or pita on the side.

Notes

Don’t have an oven-safe pan or cast-iron pan? No problem! Once you have cracked the eggs into the skillet, lower the heat and place a lid on top and cook until the desired doneness.

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plate of white bean shakshuka with poached egg and a slice of bread

FAQ:

What if I don’t have a cast-iron pan?

Not a problem! Once you have cracked the eggs into the skillet, lower the heat and place a lid on top and cook until the desired doneness.

What if I can’t find fire-roasted tomatoes?

You can use regular crushed tomatoes for this recipe! If you are looking for an extra smoky flavor, then add a little extra smoked paprika.

What if I don’t prefer the smoky flavor?

Use plain crushed tomatoes and paprika (not smoked).

Salmon Burgers with Lemon Dill Horseradish Sauce

Rethink the classic burger with a seafood twist. Add these salmon burgers, made with Norweigan salmon, with lemon dill horseradish sauce to your menu rotation.

salmon burger with creamy sauce on a brioche bun

This post is sponsored by the Norwegian Seafood Council. Thank you for supporting brands that make this blog possible!

One perk of COVID-19 (always trying to find the positive) is that people are cooking more at home. The downside, we don’t necessarily have access to certain ingredients and are limiting grocery store trips.

Being strategic when grocery shopping and relying on pantry staples is key. Here in New Jersey, there are limits on amounts of certain proteins like chicken and eggs. At the grocery store, there is a whole department dedicated just to seafood. Don’t skip it!

opened face salmon burger with creamy dill sauce

Salmon is one of the most popular species consumed. With the high demand, the safest and most efficient way to feed the population is with farm-raised salmon. Norway is the world leader in the production of ocean-farmed sustainable salmon.

Understanding aquaculture

Aquaculture provides safeguarding to the environment and fish stocks for the future is the only way its aquaculture industry can remain sustainable. Sustainability has been one of the main objectives of the Norwegian fishing industry, and they are committed to producing seafood in a safe, controlled, and sustainable manner with strict regulations.

seafood from norway

Seafood from Norway

In Norway, salmon farmers monitor fish conditions carefully, control the salmon’s feed, and keep parasites out. This farmed environment helps resist disease. In Norway, farm-raised salmon live in their natural habitat and have plenty of room to swim. One of the myths about salmon farming is that the fish lives in crowded pens. The fact is, Norwegian salmon has plenty of space to grow as the pen holds 97.5% water and just 2.5% fish. Their pens are designed to ensure optimal growth and living conditions for the dish. Norwegian aquaculture industry sets the standard for high-quality, safe, and sustainably farmed salmon.

salmon burgers in a cast iron skillet
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salmon burger with creamy sauce on a brioche bun

Salmon Burger with Lemon Dill Horseradish Sauce

  • Author: Chef Julie Harrington, RD
  • Prep Time: 15
  • Cook Time: 10
  • Total Time: 25 minutes
  • Yield: 6 1x
  • Category: Dinner
  • Method: Stove Top
  • Cuisine: American

Ingredients

Scale

1 1/2 lbs salmon fillets skin and bones removed, chopped
3/4 cup plain breadcrumbs
1 large egg, lightly beaten
3 tablespoons fresh dill chopped
1/2 teaspoon salt
1/2 teaspoon garlic powder
1 tablespoon lemon juice
canola oil for frying (can also use olive oil)

Yogurt-Dill Sauce:
1 cup plain full-fat yogurt
1/4 cup dijon mustard
1/4 cup dill, chopped
1/2 lemon, juiced (about 2 tablespoons) and zested (about 1 teaspoon)
1 tablespoon horseradish

To serve:
Brioche buns
Butter lettuce


Instructions

  1. In a food processor add salmon. Pulse a few times until the salmon breaks down into small pieces. (Tip: Pulse a few times vs. running the food processor)
  2. In a large bowl, combine salmon, breadcrumbs, egg, dill, salt, garlic powder, and lemon juice. Mix well, but make sure to not overwork the mixture. Shape into 6 burgers.
  3. For the yogurt-dill sauce: In a small bowl, stir together yogurt, mustard, dill, lemon juice, lemon zest, and horseradish. Refrigerate until ready to use.
  4. In a large cast-iron skillet, heat oil over medium heat. Add salmon burgers and cook on each side for about 2-3 minutes or until internal temperature reaches at least 145 F.
  5. To serve: Place a few pieces of butter lettuce on the bottom half of the bun, top with a burger, and a generous dollop of the yogurt-dill sauce.

Keywords: salmon, salmon burger, burger, seafood, omega3, heart healthy

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salmon burger with creamy sauce on a bun

FAQ

Can I freeze these salmon burgers?

Yes! Form the salmon into patties. Place on a baking sheet lined with parchment paper (so they don’t freeze to the pan!) and freeze until solid. Once frozen, wrap each individually with plastic wrap, then foil, then store in a freezer bag removing as much air as possible.

Can I grill these salmon burgers?

Yes, of course! I like using a cast-iron skillet to get a good sear, but grilling works great too! Tip for if you decide to grill – After forming the patties, refrigerate them for 10-20 minutes so they firm up a little to prevent them from falling apart on the grill.

How else can I use the salmon burgers?

These salmon burgers as leftovers are delicious! Here are a few suggestions:

  • Add to leafy greens
  • Crumble and scramble with eggs
  • Chop and add to a wrap
  • Serve with a sunny side egg on top

What else can I use the lemon dill horseradish sauce with?

Utilize this sauce any way you would utilize any other condiments! This pairs well with many foods.

bowl of lemon dill horseradish sauce

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