Lemon Parsley Salmon over Lemon Butter String Beans

This recipe is fast and healthy.  It's also a great way to get kids to like fish because it's still crunchy like its fried.  It's high in protein, and low in fat and carbohydrates.  This is the perfect week night meal for anyone looking to incorporate more fish in their diet.  I'm not going to rant on and on, because I think that about covers it!!

Lemon Parsley Salmon over Lemon Butter String Beans

Prep: 10 minutes

Cook time: 15 minutes

Serves: 2

Ingredients
2 lbs wild caught salmon
1/4 cup fresh parsley
Zest of one lemon
Juice of one lemon, divided in halves
1/4 cup Panko bread crumbs
1 garlic clove
1 tbsp of olive oil
1 tsp of olive oil
1 tbsp butter
1 lbs fresh string beans
Pinch of salt
Pinch of pepper
1tsp red pepper flakes

Directions
1. Preheat your oven to 400 degrees and move the rack as close to the top of the oven as possible.


2. While the oven is preheating cover a baking sheet with aluminum foil.


3. Place the salmon skin side down on the aluminum foil and dry top well with paper towels.

4. Once the salmon is dry sprinkle with salt and pepper.


5. Remove the skin from the garlic and cut into thirds to make it easier for processing.

5. Put garlic and parsley in food processor and Pulse on high until well incorporated.

6. Into the food processor add red pepper flakes, panko bread crumbs, lemon zest, half of the lemon juice, and one tablespoon of olive oil.  Pulse until well incorporated.

7. Press mixture into the salmon

8. Drizzle with 1 tsp of olive oil

9. Once your oven is at 400 degrees place salmon on top rack for 10-12 minutes (depending on the thickness of the fish).

10.  While the salmon is cooking bring enough water to a boil to cover the string beans. 

11. Remove ends and stems of string beans and place in boiling water for 3 minutes or until they turn bright green. Drain and return to pot.

12.  Squeeze in other half of lemon juice, 1 tbsp of butter,  and sprinkle with salt and pepper and mix well. Cover with a lid to keep warm. 

13. Remove salmon and allow to rest for 2 minutes.  Once rested use a spatula to remove the salmon skin which should slid off easily.

14.  Cut in half (if using one big filet) and serve each serving over the divided string beans.

Quick Roasted Baby Bok Choy

Bok Choy seems like an odd vegetable to most. It's probably something you'd have no idea what to do with.  You also probably have seen it in the grocery story and thought it was spinach with a celery stalk bottom.  It's very similar to that.  Honestly  simply roasting it brings out its sweetness and the char on the leaves makes it crunchy.  Quick roasting it keeps it firm but chewable, which in my opinion makes you think your eating a lot more than you are. 

This vegetable is also perfect for prepping. In under 25 minutes I just made this and roasted asparagus to eat as snacks!  Combine the both with a meat or fish and you have a protein packed and healthy carb meal. 

Quick Roasted Baby Bok Choy 

Prep time: 5 minutes

Cook time: 10- 12 minutes 

Serves: 2

Ingredients 

1 pound baby Bok Choy

1 tsp olive oil 

Sea salt and pepper to taste

Directions

1. Preheat your oven to 425 degrees.

2. While your oven is preheating cut the ends off of the Bok Choy and clean well with cold water.

3. Dry completely.

4.  Cover a baking sheet with tin foil and arrange Bok Choy on sheet with the green leaves facing inward.

5. Drizzle olive oil.  

6. Sprinkle with salt and pepper.

7.  Bake for 10-12 minutes until ends are translucent and leaves are wilted.

Serve!

The Best Food Ever: Cheese Fries with Short Rib Gravy, The Pour House:Westmont, NJ

The Best Food Ever: Cheese Fries with Short Rib Gravy, The Pour House: Westmont, NJ.

Shoestring french fries, covered in pulled short ribs and gravy, smothered in am american cheese sauce. 

In honor of the fact I love food,  I want to start a series on this blog called: The Best Food Ever.  I would love to claim this idea as my own,  but I cannot.  This is a series on the Food Network called "The Best Thing I Ever Ate:".    But since most of my followers are in the Southern New Jersey area,  I wanted to make this similar to the food network,  but more attainable for readers.

I'd like to consider myself a foodie, and a Beer-ie?  As a child, food was always important.  I learned to cook from my amazing father.  Probably the most important thing he ever taught me.  That and a strong work ethic.  At around 16 beer became important too.  But more like Boone's Farm and Natty Ice.  I wouldn't go back to those days,  unless your offering some MadDog 20/20 and some Vladdimir Vodka,  then nothing is off the table.

I wanted to start a part of this blog to show case local eats.  Local eats that blow my mind to be exact.  Zach actually loves these cheese fries so much, he once ordered a burger and asked for the short rib gravy on the fries that  come with it.  This was after we already ate the Short Rib Fries as an Appetizer...  Yes,  it's that good.  One Appetizer that can be shared between four people is just not enough apparaentally. 

I recommend pairing this appetizer with a cold beer.  Or if it's before 11:00am,  a Blood Mary.  I'm not judging you.  There isn't too much else you need in life.  Cold beer,  ewy gooey fries, man by your side (is that a country song?)  If that's what heaven is like (with puppies), passing on to the other side can't be half bad.

First,  lets address the digs:   The Pour House, Westmont, NJ It's easy to find,  and a short drive from most places in Southern New Jersey.  It's a small town environment,  and not fancy at all.  Just what this blogger likes.  The beer selection is massive,  which makes the place need a scrolling huge flat screen with the beer choices on it.  Your table also has a beer menu,  which more looks like a small novel.  The waitresses are friendly, and will suggest different beers suited to your tastes.    I'm not shy about hops so I like to try different beers.  My go to there however is any Lagunitas beer or any Allagesh. Wednesday nights are buck-a-shuck oysters,  which I also recommend if you like oysters.   The place is rather small,  so it gets packed quickly.  Get there early,  secure a bar seat or table,  and drink all day.

The Pour House is owned by PJ Whelihans.  And I know that when I first found that out my mind was blown.  I am not a big PJ's fan.  I always thought it was too chain like.  Like an Applebee's but with different food selections.  The Pour House, if you feel like me,  will change your whole outlook on PJ's.  It will likely become your go-to.  They also recently revamped the menu,  and they added this nice fried chicken slider delight.  If you are going all in on the Short Rib Fries,  I recommend this new tasty chicken sandwich: The Spicy Fried Chicken Sandwich which is buttermilk fried chicken breast, pickles, sriracha mayo,  on a small little potato bun which makes them simply delightful.

  

I also recommend the Kickin Crunch Burger.  And that after you eat all of these things,  you should check your sugar.  This place isn't meant to be eaten at three times a week,  unless your into heart attacks and diabetes.  HOWEVERRRRRR,  the salads are phenomenal too if your trying to show everyone how healthy you are.  I am a big fan of the Beer Can Chicken Salad,  which let's be real,  probably still has about 800-1,000 calories.

Let's dissect these perfect French fries by starting with the base,  the fries.  I can't think of anything better then skinny French Fries.   It's like "I wanna be fat, but not too fat." But then you add the ewy gooey short rib gravy and a belt buckle must be undone.  A well deserved new hole you make with a kitchen knife on the old belt. I'm about that life. I do recommend you fit in some sort of workout other than 12 ounce curls for this decedent french fry compilation.

Now, onto the pulled and shredded short ribs.  It's like meat paradise.  It's melt in your mouth big shreds of MEAT!!!  The meat plays well off of the cheese. The meat is not stringy at all,  and just falls a part.  You can tell it's slow cooked for a  verrrrryyyyy long time. It's not too salty, and not bland at all. I don't even need to add salt,  which I usually do,  which usually drives bub mad.  He eats very little salt.

Lastly,  the whole thing is topped off with a creamy american cheese sauce. The menu says just american cheese, but a skilled cheese investigator can tell this is actually a cheese sauce of some sort. The cheese sauce is mild,  so it does not over power the meat or the fries.  They all kind of play nicely off of each other.  Not a single thing over powers the other.  

When you eat this,  you get a taste of the french fries,  the meat,  and the cheese.  They all combine so nicely,  but you do not miss any of the flavors.   I recommend using a fork, and asking for extra napkins!  

So, walk, run, or jog to the Pour House in Westmont, NJ.  This appetizer is calorie loaded, so I suggest some type of movement to get your ass into the seat and onto a good cold beer and hot fries!  You will not be disappointed.  And if you are,  it's because your a soulless wretch who complains too much.  That is not my problem.

Paprika Chicken and Tortellini Soup

I've said this before,  but I truly am the queen of soup.  I'd eat soup for 3 meals a day,  granted if the soup choice was homemade and changed every meal.  Like good soup.  I don't like canned soup.  I'm a soup snob.  I just love the stuff.  One thing I specifically like is that it's a one pot wonder,  and it's always quick and easy.  Soup can simply be anything you have in the house,  or just a couple things from the store.  It's no fuss,  no muss.  

This version of tortellini soup is light in calories,  but very hardy. I have been tracking my macros (carbs, fat,  protein) for a couple weeks now in an order to lose this 25 pound love weight (GROSS).    So,  I did this soup with a ground chicken, but you could certainly use a ground beef or shredded chicken instead.  The ground chicken has less fat then the ground beef,  and my fat content is always a little too high from drinking milk and eating cheese.   I do recommend that you use a name brand ground chicken like Purdue.  For some reason the store brands smell funny when cooking.  Almost like a wet dog.  It's extremely unappetizing.    Maybe that's just me.

I also really enjoy cabbage in my soup because it adds more umph,  but if you are not a cabbage fan you could certainly omit it.    Add spinach or kale or whatever.  I am just partial to cabbage in my soups.

Lastly,  the not so secret punch here is smoked paprika.  Are you thinking I've gone off my rocker? Surely she is lying,  paprika does not have a place in soup.  No,  your wrong.  I ain't lying.  The smoked paprika is not spicy and does not add any heat,  but adds a nice color and earthiness to the soup.  I think the earthiness plays really well off of the vegetables,  ya dig?

I am also really partial to a fresh grated cheese on my soups.    You may be thinking that's way too expensive but let me break it down for you:  the flavor from fresh grated soup is out of this world.  Also,  a good block of fresh Romano cheese may cost between $10-$20,  but it will last for a long time.  I have been working off the same block of Romano cheese for over a month.  When I am done grating it over soup or pasta I simply put it back in a resealable zip lock bag and put it in the fridge.  When I am totally done with it,  I'll save the rind and throw it in the freezer.  Next time I make a soup I will take it out and throw it in the stock pot for the soup.   It adds a nice nutty cheese flavor to chicken stock.  Discard when done.  See there... $10-$20 for several months of use and every ounce of it can be used for something.

Paprika Chicken and Tortellini Soup

Prep: 10 minutes

Cook Time:  60 minutes

Serves: 5 (big servings--about 300 calories a serving)

Ingredients:

1 lb ground chicken

1 lb baby carrots

1 small head green cabbage

2 small white onions

2 small garlic cloves

Salt and pepper for seasoning

1 tsp smoked paprika

1 tsp dried basil

1 tsp dried parsley

1 tsp sugar

2 tsp olive oil, divided

2 14.5 ounce cans of chicken broth

28 ounce can diced tomato

1 16 ounce fresh spinach tortellini 

Fresh grated Romano cheese for serving

Directions:

1. In a large stock pot (with a lid you will need for later) heat 1 tsp of olive oil over medium high heat.

2.  Add ground chicken and begin to brown.

3. While the chicken is browning dice all of your vegetables--- garlic, onions, cabbage,  and carrots--- but keep them all separate.

4. Once the chicken is almost browned add the onions and garlic.  Add last tsp of olive oil to cook vegetables.

5. Season liberally with salt and pepper and add all seasonings-- except for sugar.

Allow the garlic and onions to soften, about 2 minutes. Once translucent add carrots and cabbage. Stir around and season again with salt and pepper.

6. Add in chicken stock and tomatoes.

7. Add 1 tsp of sugar and stir all ingredients together well.

8. Cover and allow to come to a boil. Once boiling reduce heat to simmer.

9.  Allow to simmer together roughly 60 minutes.

10.  About 50 minutes into the hour add in tortellini making sure they are tucked down in the soup Cover with lid again and allow to cook for the last ten minutes.

11. Remove from heat and serve with a sprinkle of fresh grated cheese.  If it's for a group have your guests or kids grate the cheese over the soup themselves!

Roasted Lemon Parmesan Broccoli

Every time I don't blog for awhile,  I apologize.  Let me cut the bullshit here. I just need to get my act together.  I promise to do better.

I love grab and go snacks I don't have to heat up. Because of my job I drive all day long practically,  from one school to the next.  I love that about my job,  but the downside is definitely eating enough throughout the day.   I would go 5 or 6 hours without eating,  and end up binging either when I got home or something from a drive through on the way home.  In the last 8 months I've gained A LOT of weight, which is whole different blog post entirely.  
In the last couple of weeks I've definitely gotten it together with meal prep.  I was asking Talia last week for some high protein low fat snack suggestions,  because according to my Macro's my fat was too high everyday.  I was eating a lot of cheese and whole milk,  because they could be eaten on the go at a red light.  Then,  a light bulb went off,  this broccoli is killer hot or cold.  It's an easy pack and go as a cold snack,  added to a salad, or heated up as a side to a meat.  Calorie and fat content are low,  while flavor is high.  

It's an easy grab and go with your fingers,  or  sit and enjoy with a fork.  It's less then 5 ingredients, and its simple.  Also,  it's made up of almost entirely the things you have in your home!

Lemon Parmesan Broccoli

Prep: 5 minutes

Cook: 40-45 minutes

Serves: 4

Ingredients

Cooking spray or grease for the pan
3-4 pounds of broccoli
2 tbsp olive oil or coconut oil
1 1/2 lemons
The zest of 2 lemons (zest before you juice)
1/2 cup freshly grated Pecorino Romano (this makes all the difference)
liberal (big) pinches of salt and pepper


Directions:

1.  Preheat the oven to 425 degrees.

2.  While the oven is heating spray a large cast iron skillet or baking sheet with cooking spray.

3.  Remove the long stems of the broccoli,  but leave just enough stem where you can still pick each floret up by a small stem (in case you eat it with your fingers from the fridge...it's that good!!)

4.   Place broccoli on pan or in skillet and toss with oil,  and large pinches of salt and pepper.  Spread out evenly so the none of the broccoli is on top of each other.

5.  Place in heated oven and allow to cook for about 30 minutes,  then flip over and allow to cook an additional 10.  When totally done the broccoli should be brown, crispy, and roasted.

6.   While the broccoli is roasting finely grate pecorino romano cheese and lemon zest.   I zest the lemon right into the pile of cheese using the same grater for easy clean up.

7.  Once the broccoli is done remove from the oven,  and immediately mix in cheese, lemon zest, and juice.

SERVE.  OR EAT IT ALL PIPPING HOT WITH YOUR FINGERS.  And regret it later when your fingers are burnt and you have no broccoli snacks.

An Interview with Kristen Gray: GRACE WHO?

Let me Prologue, if you will,  how this interview idea came about....

Once upon a time....  in a Crossfit Gym...

I go to the gym, I workout,  I lift weights,  I leave.  Same day,  different shit.  I keep people mostly in my peripheral,  just kind of watching them.  I insert funny one liners here or there, because I'm funny as shit.  But mostly,  I just workout.  Lift,  cheer, encourage,  keep moving, don't die.  Not that I don't like to interact,  but after a long days work I'm just tired. With mentally struggling about the fact that I'm adopted, and my decision to drop out of college, and the fact that IBM's sales have surpassed ours my brain is just every where.  Wait wait, that's the story of Steve Jobs.  Not me.  Shit.  Basically, after work I'm just tired so I just like to workout, decompress, and think about dinner.

On the night of Grace (30 95lb Clean and Jerks),  Kristen (who I've noticed lifting before) looked over at me and said "Elyse are you doing RX?" and I said,  "Sure why the not (or something with a curse word along those lines).   She was unsure,  to RX or not to RX, a question as old as time itself.  Back and forth with different weights, questioning, puzzling her puzzler.   I asked her if she felt she could do a couple,  and she said yes.  Then Eminem came over the speakers and I said Rock and Roll kid,  DO IT.  It probably wasn't quite that epic or movie like (there was no epic high five with the back drop of well planned fireworks), but you get the idea.    So, she did it.  And she kicked it's ass.  Hi there, new friend :).

Without further a due....  meet Kristen Gray,  CrossFit Solstice's weight liftin' Ass Kicker

1.      When did you start CrossFit?

      I started in January 2015.

2.       What or Who made you want to start CrossFit?

    I thought about joining CrossFit for two years but I was afraid to sign-up. I used to go to Planet Fitness but I was bored with it and had zero motivation when I was there. I would run a mile on the treadmill, then subsequently stare at the free weights and machines and leave. I knew I needed something that was going to hold me accountable and keep me disciplined. I wanted a challenge. Everyone was always talking about CrossFit so finally I decided I was going to try it out. Knowing that Julie Iacovelli went to CrossFit Solstice, I messaged her on Twitter and asked her how she liked CrossFit.  She helped me sign up for the On-Ramp program. Fast forward 9 months and I feel the best I’ve ever felt.

3.       Why did you chose CrossFit Solstice initially, and what has made you stay?

    Honestly, the reason I initially joined was because Justin Vee is my cousin and it was close to home. One of the main reasons I love Solstice is because it’s a big family. Everyone is so nice and always motivating each other. The coaches are really invested in helping you reach your greatest potential. I never thought I would become obsessed with CrossFit but there’s something about it that I love.

4.       What are your favorite workouts in CrossFit?

    Cleans, Back Squats, and any METCON with a time cap.

5.       Going into CrossFit what was your overall goal?  Has that goal changed as you have progressed at CrossFit?

    My overall goals were to make CrossFit part of my routine and give 100% in every workout. I remember during one of my On-Ramp classes in February, I participated in the Fight Gone Bad workout. At the end, I was looking at everyone out of breath and on the ground.  I heard Justin say “If you are not on the ground, you didn’t work hard enough.” (insert note from author: picture this being said in the booming voice of the Great and Powerful Oz)
    I thought he was absolutely crazy but later I thought maybe he was right. Maybe I could have done more reps and pushed myself harder. I believe this was the turning point for me. There was another level of intensity I could reach; I just had to believe in myself and listen to my Coaches. I still have the same goal of giving 100% in every workout.

6.       Had you ever done Grace before October 2015? What were your thoughts going into Grace and what motivated you to RX the workout?

    That was my first time completing Grace.  I made up my mind the night before that I was only going to do 80 lbs. I thought there was absolutely no way I could do 30 Clean and Jerks at 95 lbs. within a 5 minute time cap. In fact, 5 minutes before we started Grace, you could hear me still contemplating about whether I should RX the workout or not. Eventually, Alli, Elyse, and Jen convinced me I could do it.

8.       How did you feel during the workout and what were some of the thoughts going through your head?

    I started out feeling great but when I got about halfway through, I started to get tired and could only do singles. I remember getting to 25 and I could hear everyone cheering and helping me count to the end. It really helped!  However, whenever we do benchmark workouts, I’m always thinking about food and what to eat for dinner.  (me too girl, me too)

9.       How long did it take you to complete Grace?  

    It took me 4 minutes and 32 seconds to complete my first ever Grace.

10.    What would you say to someone interested in joining CrossFit?

    Do it! It will change your life because it’s changed mine!

11.   Do you have a favorite CrossFit Athlete?  
    Yes!! Camille Leblanc-Bazinet.

12.  Who inspires you?

    To the Coaches-Alli, Christie, Dave, Justin, Jason, Pat, and Ron--------------
    There aren’t enough words to say how thankful I am for each and every one of you. You have all helped me grow tremendously over the past few months. I’ve been pushed to limits and achieved results I never thought were possible. Thank you for never giving up on me or letting me give up on myself.  

    To my fellow Solstice Athletes---------------
    There are times when I think I’m not going to make it through a workout but your motivating words always help me finish. I look up to every single one of you and admire your hard work, dedication, and strength. Thank you for being with me through my successes and failures.

Skillet Lemon Garlic Chicken

I love lemon,  I love garlic.  This dish is a match made in a heaven for me.  You can add more lemon if you like it really lemony,  which I do.  This recipe came about because I was dog sitting my parents rat of a dog.  And,  if you dog sit you get to eat all the food.  This was based off mostly things in the house,  with the addition of some lemons I bought.  That's why I like it,  most of the ingredients you should have in your house.  I stole all their frozen chicken,  and everything else minus the lemon.  Which after I went and bought lemons,  I saw they have 3 in the fridge.  Ugh.  Out of spite,  at the end of my dog sitting tour,  I took my lemon home with me.   

I highly encourage you to use the zest,  and use citrus zest whenever possible.  The house of flavor and the depth it adds is phenomenal.  

Skillet Lemon Garlic Chicken

Prep: 10 minutes

Cook:  About 30 minutes

Serves: 3-4

Ingredients:
Four chicken breast
1/4 cup flour
Two lemons
4 garlic cloves
1 teaspoon red pepper flakes
2 teaspoons parsley, divided
1 tablespoons butter
2 tablespoons oil
1/2 cup room temperature whole milk s
Salt and pepper for seasoning

Directions:
1. Preheat the oven to 375°.

2.  Heat a  large oven safe skillet with 2 tablespoons of olive oil over medium high heat.

3.  Allow the oil to heat from 5 to 7 minutes until searing hot. While the oil is heating pounds are four chicken breasts even thickness.

4.  On a plate add the flour and just want to tire lemon into the flour,  mix well with a fork.

5.  Season the chicken breast on both side liberally with salt-and-pepper.

6.  Begin dipping the chicken into your flour mixture and shake off excess flour. One by one until the chicken breasts are covered in flour.  Add chicken breasts one by one into the hot skillet as you complete flouring them.  

7.  Allow chicken to brown on both sides  for  5  total minutes. Do not worry about cooking the chicken breast completely through, as you will finish it in the oven.

8.  Dice garlic and set aside while chicken is cooking.

9.  Remove chicken to a plate and allow to rest on a plate covered with tinfoil.

10.  Reduce heat to medium low and add the garlic, scrape up any bits left on the bottom of the pan.

11. Once garlic is fragrant about 1 to 2 minutes,  add red pepper flakes, the juice of the lemon you already zested,  1 teaspoon of parsley, and one and a half cups of chicken broth.

12.  Return heat to high and allow to cook and reduced by about half, that should take about 7 to 10 minutes.

13.  Once reduced remove the pan from the heat and whisk in 1/2 cup room temperature whole milk. Do not allow the milk and chicken broth to come back to a boil.

14.  Add one tablespoon of butter to the middle of the pan.

15.  Add chicken breast and any collected drippings on the plate back into the skillet.

16.  Place in oven for 10 minutes, or until chicken is cooked through.

17.  Remove from oven and garnish with the zest of a lemon and remaining parsley.

18.  Serve with fresh lemon wedges over rice or pasta :)