Lemon Dijon Baked Salmon

Hello friends!  I hope everyone had a wonderful Thanksgiving and is full of good food and memories of family and friends.  I know I am :)  We went to the ranch with family and it was so much fun.  There was lots of laughing and eating and exploring and no technology, emails or social media.  It kind of felt like being a kid again, which can be such a breath of fresh air.  My husband and I love being out at the ranch and so stay as long as possible, typically getting in to Dallas later in the evening.  While that leaves extra time at the ranch, it leaves no time for meal prep and grocery trips.  Last night, I found myself in another Monday running to the store after work to pick up ingredients for my favorite salmon dish.  Having done this several times and sharing it with you all on social media, I decided it was finally time to share the ingredient and nutrition details with you in a post.

So, today I'm sharing with you one of my FAVORITE go-to entrees - my Lemon Dijon Baked Salmon, baked in parchment paper.  People often get intimidated by fish. The thought of preparing it and cooking it can seem so tricky.  I actually used to be one of these people, thinking this same thing.  However, over time I have learned that fish can actually be one of the simplest and most no-fuss entree ideas!

This recipe has become my go-to Monday night protein when I have been away all weekend and don't get time to grocery shop or meal prep.  A quick stop at the store after work to pick up a 6-oz salmon filet plus any sides I want to include is all it takes.

It really is so simple and so delicious, and, because I cook it all in parchment paper, it's also easy cleanup, which is a bonus in my book!  The ingredients are simple and probably items you already have in your pantry and fridge.  I hope the next time you're pressed for time or find yourself waking up on Monday with no groceries or planned meals ahead that you think about this dish and give it a try.  It's tangy and zesty and melt-in-your-mouth delicious.  The salmon literally falls apart the minute your fork first goes in to take a bite, and all of those flavors from the dijon and the lemon and the thyme meld together as soon as it hits your mouth.  Just writing this makes me want to cook it again for dinner tonight!  

So, here you go.  My simple, less stress, Lemony Dijon Salmon......

Happy Fueling!

Taylor

Lemon Dijon Baked Salmon

INGREDIENTS:

• Parchment paper

• 6 ounce salmon filet

• 3 thin slices of lemon

• 1 1/2 teaspoons Dijon mustard

• 1 tsp, dried thyme or 2 to 3 sprigs of fresh thyme

DIRECTIONS:

1. Line a small baking sheet with parchment paper

2. Preheat oven to 400 degrees F.

3. Cut a small lemon into thin slices. You will need 3 slices of lemon for one salmon filet.

4. Lay salmon filet on parchment paper.

5. Spread Dijon mustard in an even layer over the salmon filet.

6. Lay the 3 lemon slices over the Dijon.

7. Sprinkle the dried thyme over the lemon slices and salmon - or lay thyme sprigs on top if using.

8. Lengthwise, bring the edges of the parchment paper up over the salmon and roll together to seal in the salmon. Roll up the edges of the parchment paper as well to seal. You are creating a kind of pouch that the salmon will cook in.

9. Place baking sheet in the preheated oven and cook for about 15 minutes or until desired doneness (the general rule is 10 minutes for each 1-inch thickness of the salmon)

10. Once, done, remove baking sheet from the oven and when ready, unroll the parchment paper to reveal a tender flavor-packed salmon filet :)

11. Serve salmon with your favorite simple sides and enjoy!

Serve It Again!

You can make several filets all at one time if you would like and store the extras for meals later in the week.  You could flake the salmon over a spinach salad or top it over a quinoa bowl.  Lots of possibilities!

 

NUTRITION NOTES:

Salmon:  protein | omega 3 fatty acids (specifically EPA & DHA, which are good for the brain, heart and can help decrease inflammation in the body) | Vitamin B12, Selenium

Lemon:  Vitamin C

Dark Chocolate Grahams

I have recently discovered a new found love for graham crackers.  I think this discovery fully unveiled itself due to my husband's serious love of fro yo.  Yep, fro yo.  One of those discoveries you make in marriage I guess, ha.  Can't say I can complain :)  I have started keeping a box of graham crackers in the pantry for our frequent fro yo outings.  Seems odd, I know, but I do this so that I can have a crunchy non-chocolate topping for my yogurt.  The place by our house, and many others, only have granola as a non-chocolate option and it is usually chocked full of almonds or other nuts.  So I have resorted to bringing my own toppings (which I often pair with dark chocolate chips, my favorite) or I have them ready to crush on top when we bring it back to the house.  To be clear, I don't have a severe nut allergy that prevents me from eating products made in facilities that may have produced nuts and if a nut touched something I was eating I would be fine.  However, ever since I turned about 29 or 30, give me a handful of nuts or a couple of tablespoons of almond granola and my face gets red and splotchy and itchy.  So, I'll pass on the nuts, thanks.  Oiy.

Anyway... these yummy bites I'm sharing today are an unplanned result of these graham crackers I keep stocked and a surplus of melted chocolate left over after another recipe I was trying to make failed.  While semi-frantically trying to figure out what the heck to do with all of the melted chocolate before it cooled down, I remembered that box of graham crackers tucked away in the pantry.  Funny how sometimes our best or favorite ideas come out of not having a plan at all or from another idea's failure. I often find life making me want to forget this and I constantly have to remind myself of those failed attempts that have lead to something much better.  It keeps me reaching out and trying new things, fighting that fear of failure.

These particular treats started simple with dark chocolate on graham crackers.  Then I realized I had pumpkin seeds in my drawer.  Then I remembered my cinnamon granola.  Perfect!  These guys are crunchy but smooth,  sweet but salty and, of course, chocolatey.

Fast-forward a few weeks when I wanted to make a Halloween treat while, at the same time, trying to think of what else I could do with the chocolate grahams.  I basically asked myself, "What foods are Halloween colors?" and chose my ingredients from there (not crazy complex).  Can't say I've ever been a huge fan of the orange and dark chocolate combo and I usually can leave coconut alone.  However, despite my hesitancy, they were the colors I needed so I committed to giving it a try.

Let me tell you, friends, I'm so glad that I did.  They are not my usual sweet, but I will absolutely make them again! They are different and unique.  The dark chocolate is very rich and bold and the coconut and orange really balance it out so that there isn't one flavor that overwhelms.  The coconut shavings are unsweetened so lend a sort of mild sweetness to balance out some of the bitterness of the dark chocolate.  The orange zest makes these little guys lighter with that pop of citrus mixed in.  So fun and yummy!  

Stay tuned because they will probably be making an appearance again come Christmas, and maybe every other holiday to come.  But for now, here are the details on my dark chocolate grahams, both regular and Halloween.

Happy Halloween & Happy Fueling!

Taylor

Dark chocolate grahams

Ingredients:

• 5 - 8 full graham cracker sheets (will be 20 - 32 grahams)

• 1 cup dark chocolate chips (65% cocoa or greater)

• Toppings for Halloween Grahams:

  • 2 tablespoons orange zest (from 2 naval oranges) - see pic below

  • 1 tablespoons shredded unsweetened coconut - see pic below

• Toppings for Pumpkin Granola Grahams:

  • 1/4 cup pumpkin seeds

  • 1/4 - 1/2 cup granola

Directions:

1. Use the zest of 2 large oranges (this came out to about 2 tablespoons)

2. Prep 1 tablespoon of shredded unsweetened coconut.

3. Prep your grahams on a baking sheet lined with parchment paper.

4. Make a double boiler by adding about 1 inch of water to a large pot.

5. Turn the heat to medium or medium-high and place a heat-proof bowl over the pot (make sure bottom of bowl does't touch the water).

6. Place your chocolate chips in the bowl.

7. Stir the chocolate chips as they begin to melt. I stir pretty continuously to make sure I don't burn the chocolate.

8. Once the chocolate is melted, turn off the burner.

9. Use a small spoon to spoon out about 1 - 2 teaspoons of melted chocolate and spread over each graham. Or dip sides into the chocolate for different patterns!

10. Top with shredded coconut and orange zest.

WANT TO MIX IT UP?

Try other variations like this one below, using pumpkin seeds and granola.  

Dried cherries would also be really good on it with pumpkins seeds - maybe around Christmas time (got the red and green thing happening).  Or you could, of course do crushed peppermint, which I bet would also be super yummy.

NUTRITION NOTES:

Dark Chocolate: flavonols (the darker the chocolate the higher the content), iron, magnesium, copper, manganese

Orange Zest: vitamin C

Coconut: fiber

Pumpkin Seeds: protein, vitamin K, magnesium, phosphorus, zinc, iron, manganese, fiber

Granola (I used KIND Cinnamon with Flax Seeds): protein, fiber, healthy fat (the flaxseeds contain omega-3's)

Crispy Oven Baked Chicken Tenders

It is finally starting to feel like fall here in Texas with the suddenly crisp breeze and cold air that make me run back inside for my sweater and instantly bring to mind memories of and excitement for football, fall sports, holidays, decorating, parties and tradition. With these new temps and memories and excitement also comes a change in the foods we see in magazines and on tables and in new recipes that pop up.  I love it - a new season with new star fruits, vegetables, herbs and spices.  Of course, my schedule doesn't change and, like most of you I am sure, it gets even busier (for all of the reasons mentioned above) so my need for fairly quick and simple recipes stays constant.  

As fall and cooler weather rolls in, so does my desire for something a little heartier.  This time of year makes me crave those soups and stews, hot gooey grilled sandwiches, bowls of warm roasted vegetables, and sliced tenderloin or pan seared chicken, cooked in the skillet with lots of spices and sauces.  The challenge here is always - "how do you get heartier while still still feeling energized to tackle the day"?  Well, that's what I want to continue to discover and share with you this season.  My goal is to bring you some of the classics you love and some new ideas that you might love.  I hope you find simple & delicious recipes that satisfy that fall or winter craving but that leave you energized to tackle your day or fueled for your run or workout. Follow along and, even if you don't actually try a recipe (which I certainly hope you do!), I hope that the meals & recipes you see inspire you to try something new, think outside of the box, or stick to the health, wellness and / or training goals that you have created for yourself this year.

To kick things off, I'm starting with these Crispy Oven Baked Chicken Tenders.  I think cooking chicken and turning it into a recipe that people really love can be tough.  Chicken can be bland and tough if not cooked just right.  This recipe was the result of:  (1) wanting a new chicken recipe that could be used for various dishes throughout the week, (2) making something kids might enjoy and (3) lightening up a hearty favorite, fried chicken.  The first time I made these a good friend was my test subject, hehe, and she loved them!  I, however, always my worst critic, thought there was room for improvement.  So I adjusted a few components here and there and came up with the recipe I'm sharing today.  Paired with a little prepared or homemade Tangy Honey Mustard it is a winning combo if you ask me.  So, I hope you enjoy these and that they make an appearance on kitchen tables, at tailgates, in lunch boxes and on party trays this season.

Happy Fueling!

Taylor

 

CRISPY OVEN BAKED CHICKEN TENDERS

INGREDIENTS:

• 1 pound raw boneless skinless chicken tenders (already pre-cut in the package as shown in pic)

• 1 cup low-fat buttermilk

• 1 1/2 tablespoons Dijon mustard

• 1 egg white

• 1/2 cup Panko breadcrumbs

• 1/2 cup whole wheat bread crumbs

• 1 1/2 teaspoon dried Italian Seasoning

• 1/4 teaspoon salt

DIRECTIONS:

1. Line a medium sized baking dish with foil or parchment paper and preheat the oven to 350 degrees F.

2. In a large mixing bowl, mix together the buttermilk, Dijon mustard, and egg white.

3. In a shallow bowl or baking dish (I usually use a baking dish) add the breadcrumbs, salt and Italian Seasoning.

4. Dip each chicken tenderloin into the buttermilk mixture.

5. Then dredge it in the breadcrumb mixture until entirely coated in breadcrumbs.

6. Place each coated chicken tender on the lined baking sheet.

7. Bake tenders in preheated oven for about 15 - 20 minutes (depending on size & thickness of your chicken tenders).

8. After done baking, remove chicken tenders from oven, turn broiler to high and place chicken tenders back under broiler for about 2 minutes to brown the tops.

9. Remove and serve plain or with honey mustard dressing and enjoy!

(And I served mine with mac & cheese cups, a recipe to come on the blog, and a side mixed greens salad)