lowfat Archives - MyFoodChannel

Black Bean Corn Salsa is Good on Everything*

05/21/202108/04/2018 by Chef Buck

Here’s a simple Black Bean Corn Salsa that will knock your socks off, or at least be very tasty on a chip, a fish, a salad, on or in an omelet…you get the idea. It’s an easy and versatile way to use beans, which are good for your heart, in fact the more you eat beans, the more you…crave more beans? Something like that, so definitely give this recipe a try. This salsa is super tasty and you can pack it with raw, healthy, and fresh ingredients to use as an accompaniment for types of recipe dishes.

What you need for Black Bean Corn Salsa

dressing:
1 Tbsp LEMON JUICE
1 Tbsp RED WINE VINEGAR or balsamic vinegar
1 Tbsp HONEY
1 tsp TURMERIC
1 tsp GARLIC POWDER or 1 Tbsp minced garlic
¼ tsp PAPRIKA
½ BLACK PEPPER
½-1 tsp SALT
salsa:
2 15 oz cans BLACK BEANS, drained and rinsed
1 15 oz can YELLOW AND WHITE CORN, drained or 2 cups frozen corn, thawed
12-16 sliced CHERRY TOMATOES
5-7 small GREEN ONIONS, finely sliced, or ½ cup red onion, finely diced.
1 Red or Orange BELL PEPPER, diced
1 bunch of chopped, fresh CILANTRO, or substitute parsley
1-2 AVOCADO peeled, pitted, and diced; add JUST before serving

How to make the Black Bean Corn Salsa

In a small bowl, combine the dressing ingredients, mix well, and then set aside.
Drain and rinse the black beans and corn. In this recipe we use a mix of yellow and white whole kernel corn.
Slice and dice and chop tomatoes, onions, and other veggies you want to add; see other veggie suggestions below.
In a large bowl, combine and toss veggies and beans and corn.
Add dressing and mix well.
For best results, place overnight in the refrigerator. Remember that turmeric can stain some plastic containers. Ziplocs allow you to periodically flip salsa to distribute dressing more evenly.
Let marinate at least a couple of hours, preferably overnight.
Before serving, add diced avocados and gently mix.
Taste, adjust seasoning as needed.
Serve with chips, or as a topping or filling.

Options and Substitutions

½ cup red onion, finely chopped
Pickled jalapeno slices
½ tsp chili powder
2 tsp cumin
Mango, diced

More Uses for Salsa

Use black bean corn salsa as a salad topping!
Fancy Slaw: add chopped cabbage, mayo/yogurt.
Fish topping: add mango and cumin and then warm.
Omelet filling or topping: add cheese, cumin, then garnish with sour cream and/or guacamole.
Use salsa as a filling for quesadillas, tortillas, etc..

If you’re new to home cooking, get a bunch of spices, pots and pans, and begin experimenting with different recipes. It’s a healthy hobby that will save you money in the long run. Check out current prices for Complete Kitchenware Sets on Amazon as well as Complete Starter Spice Kits. Or go to a thrift store! I’ve found some of my favorite kitchen gear at second-hand stores.

This black bean corn salsa goes great with a lot of dishes, and for another avocado-ee recipe try a Classic Homemade Guacamole Recipe.

easy guacamole recipe — guacamole recipe

Be sure and sign up for our mailing list and never miss a new Chef Buck cooking video, and also click a button below and share the dishes with your friends. We appreciate all the kind comments and support, and we’ll see you next time in the kitchen!
–Chef Buck

Thanks for watching our recipe videos!

We include affiliate links for products on our website, so if you make a purchase after clicking on our links, we may earn a commission which helps us produce more videos and drink more coffee :^) We participate in the Amazon Services LLC Associates Program, which is an affiliate advertising program providing a means for us to earn fees by linking to Amazon.com and affiliated sites, so we can make more videos.

*almost

Pad Thai Recipe with Spaghetti Squash Noodles

06/06/202002/17/2018 by Chef Buck

Try a tasty Pad Thai recipe with a spaghetti squash twist. Spaghetti squash is a lowfat low carb ingredient with a terrific texture and a mild flavor that allows it to work well in a variety of recipes, including this easy Pad Thai Recipe. A few simple ingredients are all you need to cook this healthy faux noodle vegetarian recipe.

What You Need to Make Pad Thai Recipe w/ Spaghetti Squash

SPAGHETTI SQUASH
4-6 cloves GARLIC finely chopped
2-3 GREEN ONIONS chopped, bottoms separated from tops
1 RED BELL PEPPER chopped
2 Tbsp OLIVE OIL
1 Tbsp SESAME OIL
1-2 Tbsp RICE VINEGAR
1- 2 Tbsp SOY SAUCE
1-2 Tbsp PEANUT BUTTER
FISH SAUCE (optional) 1 or 2 EGGS
1 tsp CHILI PEPPER
SALT and PEPPER to taste

Garnishes:
chopped PEANUTS
chopped CILANTRO
BEAN SPROUTS

The measurements above are just loose suggestions, and really need to be adjusted to your own tastes. The size of the spaghetti squash and how much squash noodles you dig out will determine how much of the other ingredients you need; they are simple and fresh ingredients, so there really is no wrong way to make this dish.

best spaghetti squash — When cooked spaghetti squash pulls apart into “noodley strings”

How to Make Spaghetti Squash Make Pad Thai

When buying a spaghetti squash, choose one that seems heavy for its size.
Carefully slice the squash into halves. Cut the squash across instead of lengthwise; this will make for longer “noodles”.
Place cut sides down in shallow water in a roasting pan.
Bake for about 30-45 minutes at 350 degrees Fahrenheit. You can check on the squash after 30 minutes; the cooking time will vary according to the size of the squash. It’s important not to overcook the squash, slightly crunchy strands of squash add great texture to a dish, and overcooking the squash will make the ingredient mushy.
Remove squash from the oven and carefully turn halves over to check for doneness –the water will be hot and steam will be trapped under the squash, so be cautious.
Allow squash to sit 5-10 minutes to cool slightly for easier handling.
Insert a fork and twist out strands of “spaghetti”. Once the fork has done its job, use a spoon to scrape out the remaining squash; it’s edible all the way to the rind, so don’t waste any!

On the stove top…

Heat a skillet on medium heat and add sesame and olive oil. You can check here for current pricing for a non-stick skillet on Amazon.
Add chopped green onion bottoms, chopped garlic, and chopped bell pepper and saute cook 1-2 minutes. If you like a bit of heat with your dish, add some red pepper flakes or fresh chopped hot peppers.
Add in salt and chili pepper and continue sauteing.
Stir in rice vinegar, soy sauce, and peanut butter. Add fish sauce if you’re a hardcore pad Thai aficionado. Add a bit of water to thin the sauce, if desired.
Cook for 1 -2 minutes. Then, add in the spaghetti squash and mix well with the sauce.
Make a well in the center of the squash and add in the whisked eggs. Once the eggs set, give them a stir and scramble, then mix scrambled eggs in with the rest of the dish and get it off the heat.
Top with fresh chopped cilantro and chopped peanuts and serve.
Add fresh bean sprouts, too, if you be cray.

And that’s it.
This recipe makes a nice twist on a traditional pad Thai recipe.
Give this spaghetti squash recipe a try and let me know what you think, and bon appetit!

And for another healthy veggie noodle dish, try this handmade Zucchini Zoodles Recipe.

Thanks for checking out our spaghetti squash pad Thai recipe, and all of our recipes. Be sure and sign up for our mailing list and never miss a new Chef Buck cooking video, and also click a button below and share the dishes with your friends. We appreciate the kind comments and support, and we’ll see you next time in the kitchen!
–Chef Buck

Thanks for watching our recipe videos!

Easy Kale Recipe Idea — Mexican Kale

04/26/202106/06/2017 by Chef Buck

Here’s an easy kale recipe with a South of the border flair. We make a lot of dishes with fresh kale. Kale is a versatile, nutrient packed leafy green that we alternate often with spinach. Spinach and kale are interchangeable in most recipes. We call this recipe Mexican Kale since it has corn, beans, and cilantro, with spices that lend it a flavor you might find in a healthy restaurant featuring a Southwestern style menu.

Ingredients for Easy Kale Recipe

8-10 KALE leaves and stems
1 bunch CILANTRO chop and roughly divide leaves and stems
1 large ONION chopped
1 RED BELL PEPPER chopped
5 cloves GARLIC finely chopped
14oz can CORN rinsed and drained
15oz can BLACK BEANS rinsed and drained
1 tsp CHILI POWDER
2 tsp CUMIN POWDER
SALT and PEPPER to taste
OIL for sauteing

How to Make Mexican Kale

Wash kale thoroughly; kale leaves can hold a lot of dirt and grit in the leaves!
Separate the kale leaves from the stem.
Tear or chop the leaves into rough salad sizes, and chop the stems into ¼ inch pieces, or smaller.
Set stem pieces aside, and in a bowl, massage the kale leaves with about about a ¼ tsp of salt, or less.
Set kale aside.
Heat a skillet with oil on medium high heat.
When hot, add the onion, bell pepper, and kale stems and saute for 4-5 minutes.
Add in the corn, beans, cilantro stems, and garlic.
Add in the seasonings, but go lightly on the salt, since salt has already been added to the kale leaves.
Mix ingredients well, cover and continue cooking 3-4 minutes.
Remove the skillet lid and top the skillet mixture with the cilantro and kale leaves. Spread leaves evenly.
Replace the lid, turn off the heat, and let the leaves steam for 3-5 minutes.
Uncover, mix well, and serve hot as a healthy side dish or entree.

That’s it, hope you like it.

Give this Mexican kale recipe a try and let me know what you think. For more easy kale recipe ideas, check out KALE RECIPE PLAYLIST.

Thanks for watching. If this easy kale recipe was helpful, please click a button or two below and share it with your friends, I appreciate it!
— Chef Buck

Salmon Recipe – quick and easy cooked salmon fillet

08/25/202305/23/2017 by Chef Buck

My favorite salmon recipe calls for crisping the fish skin on the stove top then finishing the salmon fillet in the oven under the broiler. This is a simple salmon dish with just a bit of oil and seasoning and a maple glaze to add a hint of sweetness. Honey can be substituted for the maple syrup, or this step can be skipped entirely. I often season salmon with just salt and pepper and then cook the salmon fillet in the same manner.

Ingredients for salmon recipe

SALMON FILLET w/ skin
OLIVE OIL
PAPRIKA
GARLIC POWDER
SALT and PEPPER
MAPLE SYRUP (optional, or substitute honey)
OIL for frying

How To Cook Salmon Recipe

Wash the salmon filet and pat dry with a paper towel.
Coat the salmon with olive oil, skin side as well.
Generously season fish.
Using an oven safe skillet, on med. high heat, heat a little oil on the stove top. Check current prices for a stove top and oven safe cast iron skillet on Amazon.
When oil is hot, add salmon fillet skin side down and cook about 3 minutes.
Transfer the skillet to the oven and continue cooking the salmon under the broiler for 2-3 minutes –adjust time depending on the size of the fillet.
When the salmon is almost finished cooking, apply a glaze of maple syrup, and continue broiling for final minute. If you don’t have a nice syrup
on hand, substitute honey.
Remove skillet from the stove and transfer fish to a plate.

Hope you like the salmon dish. Ever try baked catfish? This recipe tastes like fried catfish, but better.

fried catfish recipe — Not Fried Catfish …tastes great, easy, and less mess.

Thanks for Watching our Salmon Recipe Video!

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Cook Spaghetti Squash for a Healthy, Low-fat Diet

06/13/201905/06/2016 by Chef Buck

Cook spaghetti squash for a healthy addition to a low-fat diet. It’s mild flavor and hardy texture makes spaghetti squash ideal for a variety of recipes.

How to cook Spaghetti Squash

This is a basic spaghetti squash recipe :
Slice squash into halves.
Place cut sides down in shallow water in a roasting pan.
Bake for about 45 minutes at 350 degrees Fahrenheit.
Remove squash from the oven and carefully turn halves over to check for doneness –the water will be hot and steam will be trapped under the squash, so be cautious.
Allow squash to sit 5-10 minutes to cool slightly for easier handling.
With a fork or spoon, remove the meat of the squash.
The squash will pull away into strands that resemble spaghetti, although this squash will taste nothing like spaghetti.

Here’s one of my favorite spaghetti squash recipes —

Mediterranean Spaghetti Squash Recipe

This dish is super tasty, and I can eat way too much without feeling too guilty. Watch the video and learn how to easily cook this squash. It’s a terrific ingredient; delicious and healthy. This Mediterranean style recipe is just one of many ways to use this versatile vegetable. Give it a try!

Spaghetti Squash Recipe Ingredients:

1 medium SPAGHETTI SQUASH

1 Tbsp OLIVE OIL

1 large ONION (chopped)

4-6 cloves GARLIC (finely chopped)

½ RED BELL PEPPER (sliced)

1 14 oz can ARTICHOKE HEARTS in water (chopped)

1 cup OLIVES, and olive juice to taste (chopped)

¾ to 1 cup PARMESAN CHEESE (shredded or grated)

1 tsp OREGANO

½ tsp THYME

1 tsp BASIL

SALT and PEPPER to taste

How to Make this Spaghetti Squash Recipe

Preheat oven to 350.

Cut spaghetti squash in half, lengthwise (a good, sharp knife will be nice). Place each side, cut side down, in a shallow pan with about ¾ c water. Cook spaghetti squash uncovered for 45 minutes. Set aside to cool squash halves–enough to handle without causing death to the handler–but not completely cool.

You have time to chop up all your ingredients while the squash cooks. For the artichoke, you may want to remove some of the outer, tougher leaves.

For each half, use a spoon to scrape out and discard the seeds and dark center strings. Use a fork to scrape out the squash into ‘spaghetti-like’ strands.

Heat oil over medium high heat. Saute onion and garlic 4-6 minutes. Add bell pepper. Turn heat to low, stir and cover for 2-4 minutes. Uncover, stir in spaghetti squash and remaining ingredients. Cover and cook til all ingredients are warm, about 7-10 minutes

Add 1 Tbsp of olive juice and any other seasonings to taste. Serve warm. And a little toasted bread on the side won’t hurt.

Give this spaghetti squash recipe a try and let me know what you think, and…

Bon appétit!

And for another great spaghetti squash recipe, try this Spanish-style Spaghetti Squash.

Thanks for watching, sharing, and subscribing to my videos, I appreciate it!

Crispy Salmon Recipe – How to Cook Salmon

11/18/202204/01/2016 by Chef Buck

This crispy salmon recipe is delicious. Cooking salmon with a crispy skin adds great texture and flavor. Keep it simple; all you need is a little oil, salt, and pepper to cook up this tasty fish dinner. Give this super easy crispy salmon dish a try…it’s a winner.

How to Cook A Crispy Salmon Recipe

SALMON FILET w/ skin on
OLIVE OIL
SALT and PEPPER to taste
OIL for frying

Wash the salmon filet and pat dry with a paper towel.
If your cut of fish has pin bones, remove them.
Coat the salmon with olive oil, skin side as well.
Generously season fish with salt and pepper.
Using an oven safe skillet, on medium high heat, heat a little oil on the stove top. Check current prices for a stove top and oven safe cast iron skillet on Amazon.
When the oil is hot, add the salmon fillet skin side down and cook for 2-4 minutes –adjust time depending on the size of the fillet.
Transfer the skillet to the oven and continue cooking the salmon under the broiler for 1-3 minutes.
Remove the skillet from the stove and transfer salmon fillet to a plate, skin-side up …resting the fish skin-side down will cause the skin to lose it’s crispiness!

Give this simple crispy salmon recipe a try and let me know what you think, and bon appétit!

And don’t just cook salmon this way! Any tasty fillet of fish with skin on can be prepared in this manner. To appreciate fresh fish, keep it simple.

And for another tasty fish dish, try this healthy baked cod recipe.

baked fish recipe — oven baked fish fillets

Thanks for Watching our Videos!

Thanks for checking out our crispy salmon recipe. Sign up for our mailing list so you’ll never miss a new recipe. Also click a button below and share the dishes with your friends. You can also follow Chef Buck on Youtube. We appreciate all the kind comments and support, and we’ll see you next time in the kitchen!

Best Southwestern Quinoa Salad Recipe

06/13/202403/25/2016 by Chef Buck

Everywhere you turn, there’s a Southwestern quinoa salad, and for good reason. It’s delicious, easy to make, and a great choice for a healthy meal. Since quinoa is a complete protein, this Southwestern inspired salad makes an ideal vegetarian recipe, doubly so since this quinoa is paired with black beans.

What you need to make a Southwestern Quinoa Salad

2 cups COOKED QUINOA (check current prices for QUINOA on Amazon)
1 15 oz can BLACK BEANS
10-15 sliced CHERRY TOMATOES
1 AVOCADO
½ diced YELLOW BELL PEPPER
3-5 chopped GREEN ONIONS
¼ cup chopped, pickled JALAPENO
½ cup chopped CILANTRO
1 LEMON …juice and zest
2 Tbsp OLIVE OIL
SALT and PEPPER to taste

How to make a Southwest Quinoa Salad

Cook up the quinoa just like rice: 1 part quinoa to 2 parts water, bring to a boil, reduce heat, cover and simmer for 15 minutes or until the water is absorbed. Fluff the quinoa and then set aside uncovered to cool.

While the quinoa cools, prepare the veggies:

Dice ½ a yellow bell pepper, or any color pepper, but if you’re like me and you’re making a corn-free southwest quinoa salad, then using a yellow pepper will make your quinoa salad more lovely to look at. Slice some cherry tomatoes. Cherry tomatoes have a great flavor, and the hardiness of the tiny tomato makes it the perfect choice for a salad.

Remove and mince the zest from 1 small lemon, and then slice the lemon in half. Check current prices for a lemon zester on Amazon.

Chop up some green onions, and cilantro. If you like a little heat, chop up some pickled jalapeno, too, and reserve a Tbsp of the jalapeno pickling juice for added kick and flavor.

When the quinoa cools:

Add 2 cups of the cooked quinoa to a large mixing bowl.
Rinse and drain the black beans and add them to the bowl.
Add the yellow pepper, jalapeno pepper, onion, cilantro, lemon zest, olive oil, juice from half the lemon, and salt and pepper.
Mix ingredients thoroughly.
Add tomato.
Slice avocado and add to salad.
Take the remaining lemon half and squeeze its juice over the cut avocado, this will preserve the vibrancy of the avocado.

Gently mix the salad and serve.

This Southwestern quinoa tastes great on it’s own, as a healthy side dish, or served over a bed of fresh greens for a super salad topping.

Give healthy southwest quinoa salad recipe a try and let me know what you think, and bon appétit!

For another healthy option with a southwestern flair, check out out this meat-free Vegetarian Chili Recipe that even carnivores will love.

Thanks for Watching our Quinoa Recipe Video!

Click a button below and share the dishes with your friends. You can also follow Chef Buck on Youtube. We appreciate all the kind comments and support, and we’ll see you next time in the kitchen!

If you’re new to home cooking, get a bunch of spices, pots and pans, and start experimenting with different recipes. It’s a healthy hobby that can save a lot of money in the long run. Check out current prices for Complete Kitchenware Sets on Amazon as well as Complete Starter Spice Kits. Or try a thrift store! I’ve found some of my favorite kitchen gear at second-hand stores.

Frozen Yogurt Banana Pops – make a healthy treat

06/13/201910/12/2015 by Chef Buck

Try a healthy Frozen Yogurt Banana Treat. It’s easy to make, and a nice dessert option instead of ice cream when you’re trying not to be too bad. Crushed peanuts and coconut flakes make this yogurt banana popsicle extra tasty, and a chocolate chip or two won’t hurt, especially if you’re making it as a ghostly Halloween treat for some lucky kid.

What You Need to make a Frozen Yogurt Banana Pop

Banana
Crushed Peanuts
Coconut Flakes
Chocolate Chips
Greek Yogurt
(or melt
white chocolate
instead of yogurt)
and some Wax Paper

How to make a frozen Yogurt Banana Pop

Peel a banana!
You can use 1 banana to make 2 popsicles, or 4 popsicles.
For two frozen treats, just cut the banana in two. This size makes a yummy pop, but can be a bit much if frozen for a loooong time; for easier to eat frozen banana popsicles, cut the halves into lengthwise halves.
Poke a stick into the center of the banana. A thin stick will be needed for smaller popsicles, otherwise the banana will split.
Roll or dip the banana stick in yogurt and coat thoroughly. Thick, Greek yogurt is ideal for a nice coating.
Place pops on wax paper and Freeze AT LEAST 1 hour. The longer it freezes, the more like a popsicle they will become, but it will take at least 1 hour for minimum frozen popsicle satisfaction.
For fancy popsicles, roll the banana sticks in crushed peanuts and coconut flakes. This can be done before or after the pops are coated in yogurt.
For extra coconut flavor, toast the coconut flakes.
For a more decadent dessert, sprinkle the yogurt covered pops with chocolate chips before freezing. Or M&M’s…or any kind of sprinkles you like.
And for a spooky treat for the children, use chocolate chips to shape eyes and a mouth to make a yogurt/banana ghost. This is an easy and healthy low-calorie treat to make around Halloween.
And if you’re not counting calories, use white (or dark) chocolate instead of yogurt; simply melt chocolate in a skillet and roll the banana sticks to coat.

Give this frozen yogurt covered banana recipe a try and let me know what you think, and bon appétit!

And for another tasty (and healthier) dessert idea, check out this Chocolate Cake made with garbanzo beans.

gluten free cake — Gluten-free Garbanzo Bean Cake

THANKS FOR WATCHING! If you enjoyed the post, share it with your friends …be a cool kid and hit some of the share links below. I appreciate it!
–Chef Buck

What you need for Black Bean Corn Salsa

How to make the Black Bean Corn Salsa

Options and Substitutions

More Uses for Salsa

Thanks for watching our recipe videos!

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What You Need to Make Pad Thai Recipe w/ Spaghetti Squash

How to Make Spaghetti Squash Make Pad Thai

On the stove top…

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Ingredients for Easy Kale Recipe

How to Make Mexican Kale

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Ingredients for salmon recipe

How To Cook Salmon Recipe

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How to cook Spaghetti Squash

Mediterranean Spaghetti Squash Recipe

Spaghetti Squash Recipe Ingredients:

How to Make this Spaghetti Squash Recipe

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How to Cook A Crispy Salmon Recipe

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What you need to make a Southwestern Quinoa Salad

How to make a Southwest Quinoa Salad

While the quinoa cools, prepare the veggies:

When the quinoa cools:

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What You Need to make a Frozen Yogurt Banana Pop

How to make a frozen Yogurt Banana Pop

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