Katie’s Healthy Bites: 4 5-Ingredient Fall Recipes

by in 5-Ingredient Recipes, October 3, 2010
Katie's Salmon With Pumpkin Seed Chimichurri

In the mood for fall flavors without a lot of fuss? Try this menu fit that’s easy enough for a weeknight meal, but impressive enough for company. Each recipe contains 5 ingredients or less! (Olive oil, salt and pepper don’t count.)

Roasted Salmon
Yield: 4 Servings

• 1 pound salmon, divided into 4 fillets
• 1 tablespoon olive oil
• Salt and pepper to taste

Preheat oven to 400 degrees F. Place salmon fillets on a baking dish. Season the salmon with olive oil, salt and pepper. Bake salmon uncovered, for 10-12 minutes or until cooked through.

Nutrition Information Per Serving:
Calories: 237
Total Fat: 15 grams
Saturated Fat: 3 grams
Protein: 22 grams
Cholesterol: 66 milligrams
Sodium: 133 milligrams

Pumpkin Seed Chimichurri
Yield: 12 Servings

• 3/4 cup roasted pumpkin seeds
• 2 garlic cloves, whole
• 2 cup flat leaf fresh parsley
• 1/2 cup chives
• 2-3 teaspoons red wine vinegar
• 2 tbsp olive oil (can thin out with a 1 tbsp water)
• Salt and pepper to taste

Combine pumpkin seeds, garlic, parsley, chives and vinegar in a food processor. Pulse to combine. While food processor is on, drizzle in the oil. Season with salt and pepper, mix and serve cold with salmon.

Nutrition Information Per Serving:
Calories: 100
Total Fat: 8 grams
Saturated Fat: 1.5 grams
Protein: 5 grams
Carbohydrate: 3 grams
Sodium: 31 milligrams
Fiber: 1 gram

Roasted, Mashed Sweet Potatoes
Yield: 4 servings

• 3 medium peeled sweet potatoes
• 1 tbsp olive oil
• 1 tbsp maple syrup
• Salt and pepper

Preheat oven to 425 degrees F. Make a few slits in the potatoes to let the air out during cooking. Bake for 35-45 minutes or until tender. When cool enough to handle, peel off the skin. Mash the insides with olive oil, maple syrup, salt and pepper.

Nutrition Information Per Serving:
Calories: 126
Total Fat: 3.5 grams
Saturated Fat: .5 grams
Protein: 1.5 grams
Carbohydrate: 23 grams
Sodium: 54 milligrams
Fiber: 2.9 grams

Garlicky Kale
4 Servings

• 1 pound kale, tough stems discarded and leaves cut into 1/2-inch-strips
• 1 tablespoons olive oil
• 1/4 teaspoon red pepper flakes
• 1 shallot, sliced thinly
• 1 garlic cloves, minced
• Salt and pepper to taste

Heat oil in a 12-inch saute pan over moderately high heat. Add red pepper flakes, shallots and garlic and cook for 1 minute. Add kale and cook for 3-5 minutes, tossing regularly to wilt (adding 1-2 tablespoons of water helps the kale wilt). Reduce heat to moderate, and cook another 3-5 minutes. Season with salt an d pepper and serve immediately.

Nutrition Information Per Serving:
Calories: 103
Total Fat: 4.5 grams
Saturated Fat: .6 grams
Protein: 4.6 grams
Carbohydrate: 15 grams
Sodium: 60 milligrams
Fiber: 2.7 grams

Katie Cavuto Boyle, MS, RD, is a registered dietitian, personal chef and owner of HealthyBites, LLC. See Katie’s full bio »

More posts from .

Similar Posts

5 Ingredients: Wheat Berry Burgers

Are you loving wheat berries but tired of only using them only in salads? Try this super-delish wheat berry burger instead, which calls for only five ingredients. Wheat Berry Burgers Serve these tasty veggie burgers on whole grain rolls with your favorite fixings or tucked into lettuce cups topped with tzatziki. Makes 6 Ingredients: OliveRead more

Comments (7)

  1. [...] Healthy Eats [expanded by feedex.net] Posted in Healthy Eating [...]

  2. feastonthecheap says:

    Love pumpkin seeds, love chimichurri. Will definitely have to give that a whirl

  3. LisaM says:

    can't find Kale here.. what's a reasonable substitue?

  4. Jeanette says:

    What a neat idea, pumpkin seeds in chimichurri!

  5. Lashay Trish says:

    There is obviously a lot to know about this. I think you made some good points in Features also.Keep working ,great job!

Leave a Reply

Your email address will not be published. Required fields are marked *


You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>