Photograph by T. Mike Fletcher
I think more good food has been ruined by adding the words “for you”. Maybe it’s just me, but every time someone tells me this food or that food is “good for you”, it makes me want to run in the opposite direction to the chocolate aisle. So I am not going to tell you this really quick dinner is low in fat, low in calories and is good for you. I am just going to tell you it is really simple, really tasty and really good. I even take care of most of the clean up by lining the pan with foil so all you have to do is throw it away! The foil - not the pan.
I love roasting veggies. They retain all of the vitamins and minerals which are often diluted when blanching in water. When the water turns colors, there goes some of the nutrients, right down the drain. Besides, it’s easy to coat them in a little oil, add salt and pepper and pop them in the oven. No waiting for water to boil, no pan to clean up. Eight to ten minutes later they are usually done. More time may be needed depending upon the veggie and the cut but don’t over roast them – keep them a bit crunchy.
This recipe serves two, increase as needed but don’t crowd the items. Use additional pans if necessary to keep everything in one layer.
Asparagus, Snap Peas and Red Peppers
1 cup asparagus, about 6 spears
1 cup stringless snap peas, about 3 ounces
1/2 cup red pepper cut into 1/4 inch slices and then cross cut into thirds, about 1/4 pepper
1 tablespoon olive oil
Salt and Pepper to taste
Wash all the vegetables. Preheat the oven to 350 degrees.
Line a baking sheet with parchment or foil. Trim the asparagus ends. Cut the asparagus into 2 inch pieces. Mix the asparagus, snap peas and red peppers in a bowl. Drizzle with olive oil. Add salt and pepper and mix well. Pour the veggies out onto less than 1/2 the prepared pan and spread out so the veggies are flat and not piled on top of each other.
Oranged Sweet Potatoes
1 orange
1/2 large sweet potato (preferably Red Garnett)
1 tablespoon olive oil
Salt and Pepper to taste
Zest the orange over a piece of waxed paper or plastic wrap and set aside.
Peel the sweet potato and slice a bit less than 1/4 inch. Place in a bowl; drizzle with olive oil, salt, pepper and add as much orange rind as you wish. Toss well to coat each slice and spread out flat on the opposite side of the pan with the veggies on it, leaving room in the middle for the salmon.
Simple Salmon with Crunchy Apricot Mustard Topping
3 tablespoons apricot preserves
1/2 teaspoon vinegar
Pinch of cayenne pepper, optional
1/4 cup Panko bread crumbs*
2 – 6 ounce salmon fillets or 1 - 12 ounce fillet
Combine the preserves, mustard, vinegar and cayenne (if using) in a small bowl. Mix well. Add the bread crumbs and mix. Pat half of mixture on top of each fillet or all on the one larger fillet. Place on baking sheet with the vegetables and sweet potato. Spray with cooking spray and set aside.
Bake about 12 to 15 minutes. If the salmon is done before the rest of the dinner, remove to a plate and tent with foil to keep warm. Add several more minutes to the veggies. However, the veggies should still have some body and crunch, the sweet potatoes should be cooked through. Lightly sprinkle salmon with salt.
Serves 2.
*Note: If you can’t find Panko bread crumbs in the grocery store, Asian and international grocery stores will have them. They are well worth looking for as they add a fantastic crunch to the dish. If all else fails, regular, unflavored bread crumbs can be used.
©Copyright, Helen S. Fletcher, 2010. All rights reserved.
