FLIK Herb Roasted Salmon, Muhammara & Walnuts
Ingredients
1 ½ lb.
2 TBSP
2 TBSP
1 ½ TBSP
1/8 tsp
2 TBSP
Salmon
Lemon Juice, Fresh
Garlic, Fresh, Minced
Oregano, Fresh, Chopped
Salt
Oil, Olive
½ cup
1 each
¼ each
1 oz..
¼ tsp
Yogurt, Plain, Fat Free
Bell Pepper, Red
Serrano Pepper, Seeded
Walnuts, Chopped
Pepper, Black, Ground
Preparation
1. Prepare Muhammara: place whole red pepper in a 400F degree oven (~20 minutes) or until
golden brown. Remove from oven, place in a bowl and cover with plastic wrap (~10 minutes).
2. Remove skin from red pepper by peeling off, seeds and stem. Set aside.
3. Place yogurt in a cheesecloth in a strainer. Allow to drain for ~30 minutes.
3. Place roasted red pepper, yogurt, ¼ serrano pepper, walnuts, ¾ tsp garlic, 1 TBSP lemon juice, ¾ tsp olive oil, and
1/8 tsp ground black pepper. Pulse until smooth and creamy. Refrigerate.
4. Preheat oven to 375F degrees. Portion fish into 4oz portions. Arrange in a roasting dish.
5. In a separate bowl combine 1 ½ TBSP lemon juice, 1 TBSP olive oil, 1/8 tsp salt, 1/8 tsp pepper. Whisk until
combined. Pour over fish and roast for ~6-8 minutes. Top each piece of fish with 2 TBSP Muhammara.
Recipe Yield: 6 Nutrition Info for 1 piece of salmon, 2 TBSP sauce:
Cal: 246; Protein: 25g; Carbs: 5g; Total Fat: 14g; Sat Fat: 2g; Sodium: 140mg; Fiber: 1g
FLIK BBQ Spiced Quarter Chicken
Ingredients
1½
1/3 cup
2 TBSP
1 tsp
Chicken, Whole Fryer, Raw
BBQ Spice Rub of your choice
Canola Oil
Lime Juice, Fresh
Preparation
1.
2.
3.
4.
5.
Cut chickens in half.
In a bowl combine spice rub, canola oil, and lime juice until fully incorporated
Rub paste evenly onto the skin of the chicken; make sure entire surface is coated, leaving no lumps.
Marinade overnight in the refrigerator
Roast marinated chicken in a 375 degree oven until the skin is crisp and an internal temperature of 165
degrees is reached.
6. Cut chickens into ¼ pieces (breast and wing, leg and thigh)
Recipe Yield: 6 portions
Nutrition Info for 1 serving (1/4 chicken):
Cal: 273; Protein: 25g; Carbs: 5g; Total Fat: 17g; Sat Fat: 4g; Sodium: 475mg; Fiber: 1g
Ingredients
2 ½ lb.
1 TBSP
1 ½ tsp
¾ tsp
½ tsp
1 cup
¾ tsp
¾ tsp
1 ½ tsp
¾ tsp
3 each
½ tsp
½ tsp
FLIK Lemon Sage Tikka Masala
Chicken Breast, Boneless, Skinless
Lemon Juice, Fresh
Sage, Fresh, Chopped
Salt
Pepper, Black, Ground
Yogurt, Plain, Fat Free
Turmeric
Garam Masala
Chili Powder
Lemon Zest, Grated
Cilantro Sprigs, Fresh
Cumin Seeds
Coriander seeds
2 TBSP
2 TBSP
2 TBSP
1 each
1 each
1 each
1 each
½ each
¼ cup
1 each
3 each
10 each
Garlic, Fresh, Minced
Ginger, Fresh, Minced
Oil, Canola
Pepper, Bell, Green
Pepper, Bell, Red
Pepper, Bell, Yellow
Onion, Red
Lemon, Fresh
Cilantro, Fresh, Chopped
Jalapeno Pepper, Fresh
Sage Leaves, Fresh
Cherry Tomatoes
Preparation
1.
2.
3.
In a blender place all spices (except chopped cilantro, ½ lemon, whole sage leaves, and red chili peppers), lemon
juice, yogurt, canola oil, cilantro sprigs, jalapeno, garlic cloves, and ginger in a blender, blending until smooth. Pour
over chicken and marinate for at least 2 hours.
Roast the peppers in a 400 degree oven until golden brown. Cover with plastic wrap. Cool. Peel skin and remove
seeds, dice. Julienne the red onions. Divide the remaining oil and toss with onions and tomatoes. Roast in a 400
degree oven (onions until golden brown and cherry tomatoes, just until beginning to split).
Grill chicken until an internal temperature of 165 degrees has been reached. Top with roasted peppers, red onions,
and cherry tomatoes. Garnish with sage leaves, lemon slices, chopped cilantro and diced roasted chili peppers.
Recipe Yield: 6 (piece portions) Nutrition Info for 1 serving:
Cal: 85; Protein: 3g; Carbs: 13g; Total Fat: 2.5g; Sat Fat: 0g; Sodium: 200mg; Fiber: 2g
FLIK Chipotle Garlic Flank Steak
Ingredients
¾ oz.
2 TBSP
1 tsp
1 tsp
½ tsp
2 tsp
Chipotle Peppers, in Adobo Sauce
Garlic, Peeled, Minced
Thyme, Fresh, Chopped
Chili Powder
Cumin, Ground
Salt
1 tsp
1/3 cup
4 TBSP
2 tsp
2 lbs.
Sugar, Granulated
Lime Juice
Beer
Olive Oil
Flank Steak, Raw
Preparation
1. In a blender, place all ingredients except flank steak. Puree until smooth.
2. Cover flank steak with marinade. Cover and refrigerate overnight.
3. Preheat grill and oven to 350 degrees. Sear flank steak on grill (~2 minutes per side). Place fank
stead in oven and cook until desired temperature is reached.
Recipe Yield: 6, 5 oz.. portions
Nutrition Info for 1 (5 oz..) serving:
Cal: 264; Protein: 34g; Carbs: 2g; Total Fat: 13g; Sat Fat: 5g; Sodium: 394mg; Fiber: 0g