Friday, January 16, 2009

Fit-chef: Rachael Ray makes me hungry

Normally a reference to Rachael Ray from my mouth isn't a good thing. I'm turned off by the EVOO references, the somewhat raspy voice, and the copious amounts of dressing added to a salad or spread added to sandwich bread. But I caught an episode of 30-Minute Meals that left me hungry and scrounging around the kitchen looking for the ingredients to whip up this quick and healthy meal. And on a cold day, what's better than a hearty-without-being-unhealthy burger--too many indoor workouts aren't friendly to my waistline--and some spicy greens? I'm sold on the salmon burgers with Caesar slaw.

Here's the recipe (thanks, Food Network!):
  • 14-ounce can of Alaskan salmon, drained and flaked
  • 2 egg whites, lightly beaten
  • Handful of parsley leaves, with a fine chop
  • 2 lemons, zested and juiced, divided
  • 3 cloves garlic, finely chopped
  • 3/4 cup Italian bread crumbs
  • Salt and pepper
  • 4 anchovies, finely chopped (I couldn't bear to include these, not a fan)
  • 2 teaspoons Dijon mustard
  • 1 tablespoon Worcestershire sauce
  • 1/4 cup extra-virgin olive oil
  • a couple of handfuls of grated Parmigiano-Reggiano or Romano cheese
  • 2 hearts of romaine lettuce, shredded
  • 1 head of radicchio, shredded
Add the egg whites, parsley, zest and juice of one lemon, 2/3 of the chopped garlic, bread crumbs, pepper, and a little salt to the flaked salmon. Mix together and mold into either 4 large patties or 8 mini patties.

In a salad bowl, add the remaining lemon zest and juice, remaining garlic, chopped anchovies if you decide to use them, Dijon mustard, and Worcestershire sauce. Whisk in about 1/4 cup of extra-virgin olive oil and cheese. Add black pepper but no salt. Add shredded lettuces to the bowl and toss to evenly coat. If needed, season the slaw with salt to taste.

Preheat 2 tablespoons of extra-virgin olive oil (or coat with cooking spray to save on calories) in a nonstick skillet over medium to medium high heat. Cook salmon patties 2 to 3 minutes per side for mini patties, 4 minutes per side for larger patties.

Serve patties atop the Caesar slaw. Serves four and takes less than 30 minutes to prep and cook. Next time I play in the kitcken I'll add a picture of the creation. Posted by Kate

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