Fresh Salmon on a Cold Night

As part of an unofficial 2014 resolution, I am trying to squeeze in at least one new recipe per month this year. So far, I’ve already gotten way ahead of this! Last week, for instance, I made stuffed peppers and I cooked a steak for the first time ever! Alex helped with the steak, but it was still great conquering that fear I’ve always had of preparing red meat. Anyway, the stuffed peppers were amazing. I attempted to follow a recipe via The Food Network, but as always, delineated from it about four ingredients in. You can find that recipe here. 

So after two successful new-to-me meals, I decided to tackle another meat that I’ve had trouble with: salmon. A few years ago, I purchased frozen salmon and cooked it in the oven. To say it was disgusting would be an understatement. It was fishy, soggy and just plain gross. So, while browsing this week’s Kroger specials on my phone, I came across a deal on fresh center-cut salmon. For $3.99 a piece, I just couldn’t resist giving salmon another try. Now don’t get me wrong, I love this fish. I order it in restaurants quite frequently, but again, preparing it myself has been a challenge. I hopped online to find a recipe to follow and found this gem


  • 1 1/4 pounds center-cut salmon fillets, cut into 4 portions
  • 1/4 teaspoon salt, or to taste
  • Freshly ground pepper, to taste
  • 1/4 cup reduced-fat sour cream
  • 2 tablespoons stone-ground mustard
  • 2 teaspoons lemon juice
  • Lemon wedges



  1. Preheat broiler. Line a broiler pan or baking sheet with foil, then coat it with cooking spray.
  2. Place salmon pieces, skin-side down, on the prepared pan. Season with salt and pepper. Combine sour cream, mustard and lemon juice in a small bowl. Spread evenly over the salmon.
  3. Broil the salmon 5 inches from the heat source until it is opaque in the center, 10 to 12 minutes. Serve with lemon wedges.



Per serving: 198 calories; 8 g fat ( 2 g sat , 6 g mono ); 72 mg cholesterol; 2 g carbohydrates; 29 g protein; 0 g fiber; 375 mg sodium; 560 mg potassium.

Nutrition Bonus: Selenium (74% daily value), Potassium (26% dv), omega-3s.

Exchanges: 4 lean protein, 1 fat

I paired the salmon with a mix of quinoa, orzo pasta, diced red pepper and garbanzo beans, along with some brussels sprouts and roasted broccoli. Yum! Alex said it was a success, so I’m definitely adding this to the rotation. Tonight’s menu: Crockpot salsa chicken tacos with sweet potato fries. Hooray for a cold day and a slow cooker! 

WIAW: Crock Pot Challenge Meal #5

I’m happy to report the Crock Pot Challenge is going very well so far. I’ve knocked out five recipes, so far, and plan to finish out the remaining five before the deadline. This week’s recipe was a PBFingers original. Looking for a simple menu item, I went with her Crock Pot Chicken Taco recipe. I must say, it was incredibly easy and extremely successful. I did, however, make one modification to this recipe. Instead of ground chicken, I used a large chicken breast. I did this mainly because I couldn’t find ground chicken at my store and partially because I thought shredded chicken seemed more appetizing. Now I know what you are thinking: “Isn’t she a vegetarian?” Yes, I do abstain from meat 90% of the time; however, on occasion I have been known to stray. I always make sure that if I do, I eat organic, local or at least GMO free meat. Thus was the case with the chicken.



You had better believe that if I’m putting that crap into my body it is at least chemical and hormone free. I placed the breast in the slow cooker with 1/2 a packet of chicken taco seasoning and let it cook overnight on low for around 8.5 hours. When I woke up the next day, the breast was fully cooked and very tender. 



I must say, I’m not a fan of actually cooking and handling meat. I also found it nerve wracking to deal with the stress of not getting raw meat on any of my household surfaces. Regardless, the chicken turned out perfectly and Alex was thrilled with the little taco bar I set up for us that night. 

Ok, now on to WIAW.




After I pulled this together, I realized how unappetizing it all looked together, but keep in mind that these are things I’ve eaten over several days. The Coke Zero was definitely a craving impulse, but I literally NEVER drink soda, so I figured it wouldn’t kill me. The vitamins are my daily regimen. I have to say, the biotin is definitely working. My hair is growing fast! The Chobani was definitely the winner on this list. I took one cup of vanilla Chobani Greek yogurt and put in around 1 tsp of PB2 and 1/2 scoop of chocolate protein powder for a yummy, protein packed combo. 

My Healthy Tip of the Day: If you aren’t that into vitamins, switch to gummies to make the process fun again! Kroger makes a great Sourpatch Kids-esque version call Everyday. Highly recommend.