Healthy dinners to love

Sticking to a healthy diet is infinitely easier when "good for you" tastes great too. In the West, we don't have to look far for wholesome produce and meat. Much of the nation's finest grows here, giving us first dibs on the ripest fruit and the freshest fish--at the best prices. In these two weeknight recipes, we've combined some of the Western ingredients we're most proud of--Alaska salmon (rich in beneficial fats), lentils from Montana, almonds from California, and chiles from New Mexico--to show how simple and delicious a heart-friendly regimen can be. Streamlined steps are key to a lifestyle you can live with: The first dish takes only one pan and 15 minutes. For the second, the fresh vegetables saute while the legumes cook.

Orange-Seared Salmon with Almonds

PREP AND COOK TIME: About 15 minutes

MAKES: 4 servings

NOTES: Steamed broccoli and whole-wheat couscous complete a delicious and nutritionally balanced dinner. (Never mind butter--a drizzle of orange sauce is all the extra flavor the broccoli needs.) For dessert, try frozen yogurt with berries and honey.

  1/4 cup sliced almonds
    4 pieces (6 oz. each) boned salmon fillet
1 1/2 teaspoons grated orange peel
  3/4 cup orange juice
  1/2 cup dry white wine
    2 teaspoons chopped fresh thyme leaves
    Salt

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1. In a 12-inch nonstick frying pan over medium heat, stir almonds until lightly browned, 1 to 2 minutes. Pour from pan.

2. Rinse salmon fillets and pat dry. Set the frying pan over medium-high heat. When hot, add salmon, skin side up, and cook until well browned on the bottom, 3 to 5 minutes. Turn pieces and cook until opaque on the outside but still slightly translucent in center of thickest part (cut to test), 1 to 3 minutes, depending on thickness of fish, or until opaque but still moist-looking in center. Transfer salmon, skin side down, to plates or a serving platter; cover to keep warm.

3. Add orange peel, juice, and wine to pan. Boil until reduced to 1/2 cup, about 6 minutes. Stir in thyme.

4. Spoon orange sauce over salmon and sprinkle with toasted almonds. Add salt to taste.

Per serving: 369 cal., 54% (198 cal.) from fat; 35 g protein; 22 g fat (4 g sat.); 6.7 g carbo (0.4 g fiber); 103 mg sodium; 100 mg chol.

Spicy Lentil Stew with Peppers and Onions

PREP AND COOK TIME: About 45 minutes

MAKES: 6 servings

NOTES: This dish provides a meal's worth of protein, carbohydrates, and vegetables (plus a lot of fiber), so all you need on the side is a crisp green salad. Firm brown lentils also pair wonderfully with hearty meat flavors, so you may want to try sauteing crumbled lean turkey sausage with the peppers and onion. End on a light note with slices of fragrant fresh pineapple from Hawaii.

  3 dried ancho chiles (about 1 oz. total)
  1 can (14 oz.) reduced-sodium, fat-skimmed chicken broth
  2 cups dried brown lentils, sorted for debris and rinsed
    About 1/4 teaspoon salt
  2 tablespoons olive oil
  1 pound red, yellow, and/or green bell peppers (about 2), rinsed,
    stemmed, seeded, and slivered lengthwise
  1 onion (8 oz.), peeled, halved, and slivered lengthwise
  2 garlic cloves, peeled and minced or pressed
1/4 to 1/2 teaspoon cayenne
  2 tablespoons coarsely chopped cilantro
    Reduced-fat sour cream (optional)

1. Remove and discard stems and seeds from ancho chiles; rinse chiles. With scissors, cut chiles into about 1-inch pieces and drop into a blender. Cover with 1 cup boiling water. Let stand until chiles are soft, about 15 minutes, then whirl mixture until smooth.

2. In a 4- to 6-quart pan, combine chile mixture, broth, 1/4 cup water, lentils, and 1/4 teaspoon salt. Cover and bring to a boil over high heat, then reduce heat and simmer, stirring once or twice, until most of the liquid is absorbed and lentils are tender to bite but not falling apart, 20 to 25 minutes. Add more water if lentils get too dry.

3. Meanwhile, set a 10- to 12-inch frying pan over medium-high heat. When hot, add olive oil, bell peppers, onion, and garlic; cook, stirring frequently, until vegetables are tender-crisp to bite, 5 to 7 minutes. Stir in cayenne to taste.

4. Spoon lentils into wide, shallow bowls and top with pepper mixture. Sprinkle with the cilantro and salt to taste. Add a spoonful of sour cream if desired.

Per serving: 307 cal., 18% (55 cal.) from fat; 20 g protein; 6.1 g fat (0.9 g sat.); 47 g carbo (10 g fiber); 263 mg sodium; 0 mg chol.

RELATED ARTICLE: Kitchen shortcuts

You have more time to think about eating right when your kitchen is set up to help.

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1 Keep favorites handy. Start a collection of freezer-friendly recipes you love. Store them in a folder, the front of a cookbook, or your computer.

2 Set the stage. Keep knives and chopping boards together. Put a pot rack next to the stove. Store cooking utensils in an open container by your work area, and keep silverware, plates, and cups near the table. Put away appliances you don't use every day.

3 Be your own sous chef. Make a large, undressed green salad to have on hand for a few days. If you like onions, peel and chop a few and store in a plastic container.

4 Go for one-pot meals. Many soups, stews, casseroles, and pastas can be assembled and cooked in a single pan, making cleanup quick.

5 Measure once. Put together spice rubs and marinades for multiple meals. Make a batch of chili powder, cumin, and garlic to have on hand for Mexican grilled chicken. Mix turmeric, coriander, and cumin to stew with Indian cauliflower or rice.--MARCIA SMART

COPYRIGHT 2005 Sunset Publishing Corp.
COPYRIGHT 2005 Gale Group