Roasted Salmon with Stir-Fry Vegetables
2 ServingsThis is a low-calorie, low-carbohydrate recipe because it doesn't contain a traditional "starch" item. Stir fries generally use rice, but water chestnuts make a great stand-in when you want a lower calorie meal. Water chestnuts are readily available in the Chinese food section of most supermarkets. You can also try canned bamboo shoots.
Ingredients:
12 ounces of salmon, cut into two fillets
1 teaspoon of herb blend
Half lemon
1 tbsp dark sesame oil (or canola oil)
2 cloves garlic (chopped)
1 tbsp fresh ginger (grated)
1/4 cup onions (chopped)
2 cups mushrooms, sliced
2 cups cherry tomatoes, halved
5 oz can of water chestnuts, drained
3 cups baby spinach leaves, steamed (see Ingredient Tip)
Instructions:
Preheat oven to 350 degrees.
Rinse the salmon well and rub with lemon juice. Place the fillets on a cake rack, laid on a cookie sheet, on the middle rack of the oven. You can place the the fillets directly on the cookie sheet, but raising them keeps the fish a little firmer. Bake for 20 minutes.
While the salmon is cooking, heat the oil in a non-stick frying pan and add the garlic, onion and ginger. Stir fry for 2 minutes, then add the mushrooms and fry for 2 to 4 minutes more. Finally add the tomatoes and water chestnuts, fry until heated through and fold in the steamed spinach. Serve alongside the salmon.
If you feel this dish needs additional flavoring, make a quick sauce by mixing 2 tbsp of low-sodium soy sauce with 2 tbsp of rice vinegar. Add to the stir-fry near the end of cooking.
Nutritional Information:
Per serving:
332 calories
13 g total fat (2 g sat)
88 mg cholesterol
17 g carbohydrate
37 g protein
2 g fiber
160 mg sodium
- Recipe reprinted with permission of DrWeil.com.
Tomorrow's Recipe: Squash Pie
The glowing colors and the smooth texture of cooked winter squash are evocative of winter feasts, home and the holidays. These sturdy gourds have been around since long before the Pilgrims shared their first Thanksgiving with Native Americans. Perhaps best of all is the rich nutritional value they have in common. Beta carotene, potassium and fiber are just some of their most notable assets. With a nutty and often sweet taste and a smooth texture, winter squash is good and good for you.
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