Cooking On The Couch: Healthy ‘No Heat’ Dinners For Summer

The Couch Recipes

NEW YORK (WLNY) — No one wants a hot, sticky kitchen in the summertime.

We brought in chef Regina Ragone, M.S., R.D., Food Director of Family Circle magazine to show us how to make “no-heat” dinners that are healthy, quick and easy to make.

Freekeh and Pea Salad

Ingredients:

8 ounces  freekeh

3 tablespoons  olive oil

3 tablespoons  white wine vinegar

1 teaspoon  Dijon mustard

1/2 teaspoon  salt

1/8 teaspoon  pepper

8 ounces  peas

2 tablespoons  finely diced shallots

2 tablespoons  chopped fresh tarragon

Directions:

1. Cook 8 oz freekeh (such as Freekeh Foods) according to package directions; drain.

2. In a bowl, whisk together 3 tbsp each olive oil and white wine vinegar, 1 tsp Dijon mustard, 1/2 tsp salt and 1/8 tsp pepper.

3. Stir into freekeh and set aside to cool.

4. Bring a pot of lightly salted water to a boil. Add 8 oz shelled fresh or frozen peas. Blanch 1 to 2 minutes; drain and run under cold water to cool.

5. Mix into freekeh with 2 tbsp each finely diced shallots and chopped fresh tarragon.

Serve at room temperature or chilled.

Salmon Skewers over Roasted Vegetables

Makes: 4  servings

Prep 20 mins

Roast 425° 40 mins

Broil 5 mins

Ingredients

2 tablespoons  red wine vinegar

1 teaspoon  Dijon mustard

1/2 teaspoon  smoked or traditional paprika, plus more for sprinkling

3/4 teaspoon  salt

1/2 teaspoon  black pepper

2 tablespoons  plus 2 tsp olive oil

1 1/2 pounds  red-skinned potatoes, cut into 1 1/2-inch pieces

1/2 red onion

1 pound  asparagus, tough ends discarded, or green beans

1 pound  skinless salmon fillet, cut into 11/2-inch cubes

16 cherry tomatoes

Directions

1. Heat oven to 425 degrees F.

2. In a small bowl, whisk together vinegar, mustard, paprika, 1/4 tsp of the salt and 1/8 tsp of the pepper. While whisking, add oil in a stream.

3. Toss potatoes with 2 tbsp of the dressing and spread onto a rimmed baking sheet. Sprinkle paprika on cut side of onion and add to pan, cut side up. Roast at 425 degrees for 20 minutes.

4. Stir potatoes and push to one side of the pan. Remove onion to a cutting board. Toss asparagus with 1 tbsp of the remaining dressing and add to pan. Continue to roast at 425 degrees for 20 minutes.

5. Meanwhile, toss salmon with remaining 2 tbsp dressing. Cut onion into 4 wedges, then cut wedges in half. Thread eight 6- to 8-inch skewers with salmon, onion and cherry tomatoes. Season with 1/4 tsp salt and 1/8 tsp pepper.

6. Remove potatoes and asparagus from oven. Season with remaining 1/4 tsp salt and 1/4 tsp pepper. Turn oven temperature up to broil.

7. Broil skewers, 4 inches from heat, for 5 minutes, turning once. Serve skewers over roasted vegetables.