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 »

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