Poached Salmon with Spinach
(serves 4)
Ingredients
- 1 pound salmon fillets
- 1 1/2 cups water
- 1/2 cup dry white wine or water
- 2 green onions, sliced
- 1 bay leaf
- 1/2 of a 10-ounce package frozen no-salt-added chopped
spinach
- 1/8 teaspoon ground nutmeg
- 1/4 cup shredded part-skim mozzarella cheese
- Freshly ground black pepper
- Lemon slices (optional)
Directions
- Cut salmon into 4 pieces, rinse, and pat dry. Set
aside. In a large skillet, combine water, wine, green
onions and bay leaf. Over high heat, bring just to
a boil. Carefully add salmon and return to a boil.
Reduce heat, cover and simmer 8 to 10 minutes, or
until fish flakes easily with a fork.
- Remove fish and pat it dry with paper towels. Cut
each salmon steak in half, removing as much of the
bone, cartilage and skin as possible.
- Meanwhile, cook spinach according to package directions.
Drain well, squeezing out moisture. Stir in nutmeg.
- Preheat broiler. Place fish on a broiler-proof serving
platter or on the rack of an unheated broiler pan.
Top with spinach mixture, sprinkle with cheese and
season with pepper. Broil 4 inches from the heat for
1 to 2 minutes, or until cheese melts. Garnish with
lemon slices, if desired.
Nutritional Information
Calories: 190 kcal
Protein: 27 g
Carbohydrates: 2 g
Total Fat: 8 g
Saturated Fat: 2 g
Polyunsaturated Fat: 2 g
Monounsaturated Fat: 3 g
Cholesterol: 47 mg
Sodium: 110 mg
Reprinted with permission from the American Heart
Association Quick And Easy Cookbook, Copyright ©
1995 by the American Heart Association. Published
by Times Books, a division of Random House, Inc.
Margarite's Carrot Cake (Serves 12)
Ingredients:
- Vegetable oil spray
- 2 eggs
- 1/2 cup acceptable vegetable oil
- 1/2 cup honey
- 1/4 cup firmly packed brown sugar
- 1/2 cup plain nonfat yogurt
- 2 cups whole-wheat flour
- 1 1/2 teaspoons cinnamon
- 1 teaspoon baking soda
- 1 1/2 cups grated carrots
- 1/2 cup raisins
- 1/2 cup unsalted, dry roasted, chopped walnuts
Directions:
- Preheat oven to 400° F. Lightly spray an 8-inch
square cake pan with vegetable oil spray.
- In a large mixing bowl, beat eggs thoroughly. Add
oil, honey, sugar and yogurt. Mix well. Blend in flour.
Add cinnamon, baking soda, grated carrots,raisins
and chopped walnuts. Mix well.
- Pour batter into prepared pan. Bake 45 minutes,
or until a toothpick inserted in center comes out
clean.
Nutritional Information
Calories: 295
Protein: 5 g
Carbohydrates: 42 g
Total Fat: 14 g
Saturated Fat: 2 g
Polyunsaturated Fat: 8 g
Monounsaturated Fat: 3 g
Cholesterol: 46 mg
Sodium: 102 mg
Reprinted with permission from American Heart Association
Cookbook, 5th Edition Copyright © 1973, 1975, 1979,
1984, 1991, 1998 American Heart Association. Published
by Times Books, a division of Random House, Inc
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