Simple Salmon with Brown Sugar Glaze served with Sweet Potatoes – Easy



2-4 pieces of 6 ounces of salmon fillets

Sauce sized for 4 portions
1/4 teaspoon of salt (adjusted for taste)
1/4 teaspoon of pepper (adjusted for taste)
3 tablespoons brown sugar (glaze)
1 tablespoon of low sodium soy (glaze)
4 teaspoons of grain or dijon mustard (glaze)
1 teaspoon of rice vinegar (glaze- try not to skip ingredient)

2-4 sweet potatoes scrubbed and dried
dash of olive oil


For sweet potatoes preheat oven or toaster to 400

Prick dried potatoes with a fork in a few places for each potato

Rub a little bit of oil on each potato

Place on a tray or cookie sheet lined with aluminum foil

Loosely cover potatoes and rotate half way through for a total of 55-60 minutes.

These can be done successfully in a toaster in a small pyrex (just make sure to line with foil)

For salmon preheat oven or toaster to 425

Sliver with knife once or twice across short side about half way down fillet

Place in a foiled line baking pan and sprinkle with salt and pepper  (to your taste)

Bake uncovered at 425 for 10 minutes

In small pot prepare the sauce over medium low heat

Add all the ingredients brown sugar, soy, mustard, vinegar bringing to a boil (will happen quick in small pot)

Brush / pour sauce over fish.  Broil 6-8 inches from heat for 1-2 minutes.  Do not turn eye away while in the broiler.  Fish should fall apart when touched with a fork.


Rice (Brown or White) Black Bean Chicken Enchilada Casserole – Skill Easy



Approx. 5 cups of cooked brown or white rice – Get your rice started early especially if using brown rice

1 Can of Black Beans, Drained and Rinsed

1 Cup of Corn (frozen fine)

2 cups chopped vegetables + 1 cup diced onion

1 8 to 12 ounce bottle of enchilada sauce

1/2 cup low fat shredded cheese

2 cups already cooked shredded chicken (see previous post on gimmeoven’s awesome slow cooked shredded chicken or pull to pieces a store bought fresh rotisserie chicken)

2 tablespoons of olive oil


Preheat Oven to 375 Degrees

Cook rice (highly recommend a rice cooker for perfect rice every time)

Saute with oil the vegetables for 10-15 minutes on low to medium low heat while the rice is cooking

Mix all ingredients in a VERY large bowl except for cheese. Make sure to stir the enchilada sauce well into the ingredients. I add my last.

Pour mixture in a large baking dish (at least 9 x 13) or a very high sided smaller casserole dish.

Bake for 20 minutes or a bit longer if using a smaller but deeper casserole dish

Remove dish from oven an sprinkle with shredded cheese.

Bake for another 10 minutes or until is melted and serve.

The dish is easy to freeze and defrost at a later date. Rewarm low heat 300/325 or use the microwave.

This dish is healthy especially with brown rice and tastes very good. Best of all you can be cleaned up quick before the final dish comes out of the oven.


FYI When I make the slow cooker chicken, I freeze the leftovers in two cup portions. The morning before making this casserole I defrost one of the bags with two cups of chicken. While the dish works without chicken, it adds a little more heft to the meal.

Pair with fresh sliced tomatoes drizzled with oil, balsamic glaze and a dash of kosher salt and ground pepper.