Breast Cancer Awareness Mighty Omega Meal

October 19, 2011

October is breast cancer awareness month, which serves as a reminder to all women of how important it is to be proactive about their health. This October, Quillen ETSU Physicians and Food City partnered to bring a free healthy living seminar to local women at a Food City in Kingsport, which focused on breast cancer awareness.  Dr. Brooke Foulk from Quillen presented information about breast cancer prevention, and Chef Larry Barbeau prepared Pineapple Chutney Salmon with Couscous for everyone to taste. The dish was healthy and had a lot of breast cancer risk-lowering vitamins in it, which made me love it even more! Here is the recipe for this healthy meal:

Marinated Grilled Salmon
with Whole Wheat Couscous and
Citrus Pineapple Chutney 

SALMON

INGREDIENTS

1/2 cup pineapple juice

1/2 cup soy sauce

3 tablespoon canola oil

1 teaspoon mustard powder

1 teaspoon ground ginger

1 teaspoon ground black pepper

4 – 6oz salmon fillets

DIRECTIONS

1.) In a two gallon bag, combine the pineapple juice, soy sauce, oil, mustard powder, ginger and ground black pepper and mix.

2.) Place salmon in bag and marinate in the refrigerator for at least 1 hour, turning occasionally.

3.) Preheat Sauté pan on medium high heat and pour canola oil into pan.

4.) Place salmon in pan with “skin side” up.

5.) Reduce heat to low and brown for about 4 minutes.

6.) Flip salmon and brown for another 4 – 5 minutes.

COUSCOUS

INGREDIENTS

3 cups chicken stock

2 teaspoons ground cinnamon

2 cups dry Whole wheat couscous

1/4 cup diced carrots

1/4 cup cut asparagus

1/4 cup diced red bell pepper

1/4 tsp. black pepper

DIRECTIONS

1.) In a saucepan over medium heat, combine all of the ingredients with the exception of couscous.

2.) As soon as it comes to a boil, stir in the couscous.

3.) Turn off the heat, cover and let stand for 5 minutes.

4.) Remove cover and fluff with a fork. Return cover and hold until service.

CHUTNEY

INGREDIENTS

1/2 ea. diced red onion

1/2ea. diced yellow pepper

1/4 ea. diced fresh pineapple

1 ea. peeled and segmented orange

4 ea. scallions

1ea diced tomato

2 clove peeled garlic

1/4 cup raw sugar

2 Tbls. cider vinegar

6 oz pineapple juice

2 oz soy sauce

1/4 tsp. nutmeg

1/4 tsp. cinnamon

3 Tbls. olive oil

DIRECTIONS

1.) Place oil in sauté pan and heat

2.) Combine all dry and fresh ingredients and sauté until semi soft

3.) Add pineapple juice, soy and cider vinegar and reduce until liquid is almost gone.

4.) Top over the pan seared salmon and couscous