Salmon with Lemon, Capers, and Rosemary
Serves 4; 3 ounces fish and 2 tablespoons salsa per serving
Ingredients
Vegetable oil spray
Salsa
1 medium mango, chopped
1 cup chopped fresh peeled peaches or 8-ounce can light peaches in
extra-light syrup, drained and chopped
3 tablespoons chopped red onion
1 small fresh jalapeño pepper, seeds and ribs discarded, chopped, or
1/2 teaspoon bottled pickled jalapeño juice
1/4 cup snipped fresh cilantro or fresh Italian (flat-leaf) parsley
1 teaspoon grated lime zest
2 tablespoons fresh lime juice
1/4 teaspoon ground cumin
Salmon
4 salmon fillets with skin (5 to 6 ounces each)
1/4 teaspoon salt
1/4 teaspoon pepper (white preferred)
Directions
Lightly spray a grill rack with vegetable oil spray. Preheat the grill to medium-high.
In a medium bowl, stir together the salsa ingredients.
Rinse the fish and pat dry with paper towels. Season with the salt and pepper.
Grill the salmon with the skin side up for 4 minutes, or until browned. Using a spatula, turn the fish over. Grill for 3 to 4 minutes, or until the fish flakes easily when tested with a fork.
To serve, place the fish with the skin side down on plates. Spoon the salsa on top or to the side of the fish.
Nutrition Analysis (per serving)
Calories 304; Calories from Fat 112; Total Fat 12 g; Saturated Fat 2.2 g; Polyunsaturated Fat 2.8 g; Monounsaturated Fat 6.0 g; Cholesterol 96 mg; Sodium 222 mg; Total Carbohydrate 17 g; Dietary Fiber 2 g; Sugars 13 g; Protein 31 g
Source: www.americanheart.org
Quinoa and Black Bean Salad
½ cup dry quinoa
1½ cups water
1½ tablespoons olive oil
3 tablespoons lime juice
¼ teaspoon cumin
¼ teaspoon ground coriander (dried cilantro seeds)
2 tablespoons cilantro, chopped
2 medium scallions, minced
1 can (15 ounces) black beans, rinsed and drained
2 cups tomato, chopped
1 medium red bell pepper, chopped
1 medium green bell pepper, chopped
2 fresh green chilis (or to taste), minced Black pepper (to taste)
Rinse the quinoa in cold water.
Boil water in a saucepan, then add the quinoa.
Return to boil, then simmer until the water is absorbed, 10 to 15 minutes.
Cool for 15 minutes.
While quinoa is cooking, mix olive oil, lime juice, cumin, coriander, chopped cilantro, and scallions in a small bowl, and set aside. Combine chopped vegetables with the black beans in a large bowl, and set aside. Once quinoa has cooled, combine all ingredients and mix well.
Cover and refrigerate until ready to serve.
Yield: 6 servings
Serving size: 1 cup
Calories 208; Total Fat 5 g; Saturated Fat 1 g; Cholesterol 0 mg; Sodium 284 mg; Total Fiber 7 g; Protein 9 g; Carbohydrates 34 g; Potassium 619 mg
Source: Delicious Heart Healthy Latino Recipes, U. S. Department of Health and Human Services
Barbecue Chicken3 lb chicken parts (breast, drumstick, and thigh), skin and fat removed
1 large onion, thinly sliced
3 Tbsp vinegar
3 Tbsp Worcestershire sauce
2 Tbsp brown sugar to taste black pepper
1 Tbsp hot pepper flakes
1 Tbsp chili powder
1 C chicken stock or broth, fat skimmed from top | | Directions:
1. Place chicken in 13- by 9- by 2-inch pan. Arrange onions over top.
2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock.
3. Pour mixture over chicken and bake at 350 °F for 1 hour or until done. While cooking, baste occasionally. | | Yield: 8 servings
Serving size: 1 chicken part with sauce
Each serving provides: Calories: 176, Total fat: 6 g, Saturated fat: 2 g, Cholesterol: 68 mg, Sodium: 240 mg, Total fiber: 1 g, Protein: 24 g, Carbohydrates: 7 g, Potassium: 360 mg | Source: smallstep.gov |
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