Tag Archives: Healthy cooking with candi

Salmon Baked in Foil

Easy baked salmon on a baking sheet with aluminum foil with garlic, lemon and fresh rosemary. A delicious simple and healthy recipe. Turns out perfectly every time.

You’ll need a large rimmed baking sheet and aluminum foil

I served alongside long grain wild rice and roasted cauliflower.


2 pound side of Salmon–boneless– I like the skin on and whatever kind of salmon you like

5 sprigs of fresh Rosemary

2 Lemons–1 for slicing and 1 for juicing

2 Tablespoons extra virgin olive oil

1 teaspoon kosher salt

1/4 tsp. freshly ground black pepper

4 cloves garlic–peeled and chopped


Remove the salmon from the refrigerator and bring to room temperature while you prep the other ingredients.

Pre-heat the oven to 375 degrees. Line a large rimmed baking sheet with a large piece of aluminum foil.

Lightly coat the aluminum foil with baking spray, then arrange 2 sprigs of Rosemary down the middle. Cut one of the lemons into thin slices and place 1/2 the slices down the middle with the rosemary. Place the Salmon on top.

Drizzle the Salmon with the olive oil and sprinkle with the salt and pepper. Rub to coat, then add the chopped garlic cloves on top. Place the remaining 3 sprigs of Rosemary and lemon slices on top of the salmon. Juice the second lemon and pour the juice over the top.

Fold up the sides of the aluminum foil and place another sheet on top and crimp the two together making a sealed packet . Make sure to leave a little breathing room in there for air to circulate. Don’t make packet too tight.

Bake the salmon for at least 20 minutes and check it . I actually cooked my piece for 30 minutes. You’ll want the thickest piece to be cooked through. Check every 5 minutes after the initial 20 — you’ll want to ensure your salmon does not overcook. If your piece is very thick it may need longer . Depending on thickness and your oven .

*if you’d like you can change the oven setting to broil and open the foil so that fish is completely uncovered and return fish to oven and broil for about 3 minutes until the top of the salmon and garlic are slightly golden and the fish is fully cooked. It’s up to you — I didn’t this time but it’s a good option to finish cooking the fish but be careful you don’t burn the garlic.




Tuscan Chicken Stew

This stew cooked up super fast, and was very tasty and very healthy. I only used 3 oz. of spinach even though the recipe calls for 6, because 6 oz. would be way too much spinach to get past Joel. Even with just three oz., he picked out all the green from his plate. Oh well, there was more for me, and I love spinach.  This whole recipe–from start to finish–took under an hour. It should serve 4 nicely.  A nice loaf of crusty bread would be perfect alongside. The beans give this recipe enough that you don’t really need pasta but if you want to stretch this recipe you can add pasta or rice. Oh and the spinach adds a little green for St. Patricks Day!


1/2 tsp. fennel seed

1 tsp. dried basil

1 tsp. fresh minced garlic

1 tsp crushed rosemary (dried)

1/2 tsp. oregano

1/2 tsp. black pepper

3 tbsp. olive oil

1 1/2 lbs. boneless, skinless chicken breasts, cut into 1 inch cubes-this is where the thicker breasts work best

1 medium onion, chopped

1 can (15 oz.) cannellini beans, drained and rinsed

1 28 oz. can diced tomatoes (I used Chef’s cut)

1/4 cup red wine

1 tsp. kosher salt

3 oz. (about 1/2 box) baby spinach leaves (If you love spinach, add the whole 6 oz. that the recipe calls for. It will wilt down anyway. I just had to serve it to Joel, and he won’t touch it with all that spinach.) (fresh spinach in a box /bag)


Heat olive oil in a large skillet on medium heat. I pat the chicken breasts dry, cut into 1 inch cubes, and salt and pepper the chicken before adding it to the skillet. I then add the chicken to the skillet and brown for about 10 minutes. Remove chicken from skillet and place in a separate bowl. Add onion and fennel seed to the pan, cook and stir on medium heat or until translucent and tender. (If the mixture is very dry, add a bit more olive oil.)

Stir in beans, tomatoes, red wine, remaining spices and salt. Bring to a low boil, stirring frequently. Reduce heat to low, cover and simmer for about 5 minutes. Return chicken to skillet, stir in as much spinach as you’d like, cover and cook for about 5 – 10  minutes or until spinach has sufficiently wilted. This chicken doesn’t need any accompaniment but a nice crusty bread would be nice.