I hate washing dishes, so when fellow professional home economist Barb Holland introduced me to parchment paper eons ago I immediately fell in love with it! Line a pan and never have to scrub a baking dish again? Are you kidding me?
Here are three recipes that use parchment paper, and yes, I know you’ll want to thank me, so you are welcome!
Terrific Salmon Teriyaki
(sorry no picture, we ate the one I cooked on Cityline before I could shoot a picture!)
Serves – 4
This recipe is my West Coast specialty. I’ve always maintained that most fish abstainers just have never eaten really fantastically fresh fish cooked to perfection.
1 – 13 oz. (370 g) salmon fillet
2 tbsp (30 mL) sodium reduced soy sauce
2 tbsp (30 mL) rice vinegar
1 tbsp (30 mL) brown sugar
2 tsp (10 mL) minced fresh ginger or wasabi paste
- Preheat oven to 425°F (220°C). Have an 8-inch square pan ready.
- Place salmon into the parchment paper bag.
- Mix together the soy sauce, rice vinegar, brown sugar, and the fresh ginger or wasabi, pour over the fish.
- Seal the bag and bake for 10-15 minutes or until fish is just done. Serve with brown rice, quinoa or barley and spoon the sauce over top.
Each serving contains (not including rice): 200 Calories, 10 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 360 mg Sodium, 7 g Carbs, 0 g Fibre, 19 g Protein
Cajun Stuffed Bell Peppers with Tomatoes
From: The Vegetarian’s Complete Quinoa Cookbook (Whitecap 2012) Short list for Taste Canada Cookbook Writing Awards
Recipe created by: Elaine Silverthorn PHEc
Makes 8 large pepper halves
One serving = 1 half pepper for a side dish or 2 pepper halves for a main dish
Make this autumn dish as colourful as you want by choosing a rainbow of peppers.
1 cup (250 mL) red quinoa, rinsed and drained
1 cup (250 mL) vegetable broth
4 large peppers – choose your favourite colours
½ green pepper, diced
1 tbsp (15 mL) canola oil
½ cup (125mL) finely diced shallots, approx 2 large
½ cup (125) finely diced celery
2 garlic cloves, minced
1 tsp (5 mL) paprika
1 tbsp (15 mL) fresh diced parsley
1 tsp (5mL) dried thyme leaves
1/8 tsp (.5 mL) cayenne
1 cup (250 mL) frozen corn, rinsed under hot water, drained well
One – 14.5 oz (398 mL) canned diced tomatoes, drained, reserve juice
1 cup (250 mL) tomato sauce, no salted added
¼ cup (60 mL) fresh parsley sprigs – garnish
- Place quinoa in a medium/large pot, add broth, and bring to boil, cover and cook over medium/low heat for 15-20 minutes. The quinoa will be slightly chewy. Fluff with fork, remove from heat and let stand covered for 5-10 minutes. Preheat oven to 350°F (180°C). Line a 9×13 inch (3.5L) pan with wet parchment pape
- Slice the 4 peppers in half lengthwise through the stem. Remove seeds and membrane and discard.
- Boil 12 cups (3L) of water in a large pot and cook the pepper halves for 5 minutes. Carefully drain and place cut sides up in a 9×13-inch (3.5L) pan with sides. OR place cut sides down into a microwavable dish, add 2 tbsp water, and microwave on High for 3-5 minutes until the peppers are slightly softened.
- Heat a large non-stick skillet over medium heat. Add oil, diced green pepper, shallots, celery, and garlic until translucent about 3-5 minutes. Stir in the paprika, parsley, thyme, cayenne, corn and tomatoes.
- Add the cooked quinoa to the vegetable mixture and stir well.
- Stuff the pepper halves with all of the stuffing mixture.
- Pour the reserved tomato juice and tomato sauce into the pan between the peppers. Cover with foil or parchment paper.
- Bake at for 45 minutes or until peppers are tender.
- Serve by pouring ¼ cup (60mL) of the hot tomato juice over each pepper half and garnish with parsley.
Professional home economist tip: To increase the protein use black or small red beans instead of the corn.
Per serving (1/2 pepper): 146 calories, 3 g fat, 0 g sat. fat, 0 g trans fats, 178 mg sodium, 26 g carbohydrates, 4 g fibre, 7 g sugar, 5 g protein.
Individual Peach Crisps
Dessert and portion size doesn’t have to be mutually exclusive, as long as you have parchment paper lotus cups.
6 parchment paper lotus cups
6 ripe medium local peaches
1 cup (250 mL) fresh local blueberries, optional
1 tbsp (15 mL) minute tapioca
1-2 tbsp (15-30 ml) liquid honey – optional (I don’t use any but if you have a sweet tooth….)
¼ cup (60 mL) oat flour, available at bulk stores
½ cup (125 mL) large oat flakes
2 tbsp (30 mL) oat bran
2 tbsp (30 mL) dark brown sugar
¼ tsp (1 mL) cinnamon
¼ cup (60 mL) canola oil
- Preheat oven to 375°F (190°C). Line a 12 cup muffin pan with 6 parchment paper lotus cups – spacing them out so they don’t knock each other over.
- Peel peaches and slice thinly into a large bowl, add blueberries if using. Add tapioca and toss gently. If using honey, drizzle and let sit.
- To make the topping: In a medium bowl mix together using a fork the oat flour, oat flakes, oat bran, brown sugar, and cinnamon. Add oil and mix until well combined.
- Gently toss the peaches and then equally spoon into the parchment paper cups. Spoon 2 heaping tablespoons (30 mL+) of the topping.
- Bake in the oven for 40-45 minutes.
- Cool slightly, remove from the pan and let sit on a cooling rack. Serve warm or left sit and serve 2-6 hours later. Refrigerate any leftovers.
Per serving = 1 lotus cup: 196 calories, 9 g total fat, 0.8 g sat fat, 0 trans fats, 0 mg sodium, 31 g carbs, 3.6 g fibre, 20 g sugar, 2.9 g protein