Salmon Filet with Mango Cilantro Salsa 4 6-ounce portions salmon filet Mango Cilantro Salsa
1 ripe mango, peeled and -inch diced
cup chopped scallion, green part only
cup diced red bell pepper
1 tablespoon finely diced fresh jalapeno
1 tablespoon chopped fresh cilantro
1 small clove garlic, minced
1 tablespoon freshly squeezed lime juice
teaspoon salt
teaspoon extra-virgin olive oil Bake salmon filet at 400F for 15 to 20 minutes, depending on the thickness of the salmon. For Mango Cilantro Salsa, lightly toss all ingredients in bowl. Chill in refrigerator for at least 1 hour for flavors to meld. Serve salsa as an accompaniment to salmon. Mango Cilantro Salsa also goes nicely with grilled meat or chicken. Yield: 4 servings Nutrition Information: 245 calories, 7 g fat, 35 g protein, 11 g carbohydrate, 2 g dietary fiber, 88 mg cholesterol, 251 mg sodium -------------------------------------------------------------------------- Chicken Corn Chowder 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
1 tablespoon lime juice
1 teaspoon salt
1 cup diced yellow onion
1 cup chopped green onion
2 tablespoons pure olive oil or butter
2 cloves garlic, minced
1 cup diced celery 1 cup diced red bell pepper
1 or 2 jalapeos, seeded and chopped fine 1 16-ounce bag frozen corn kernels
1 4-ounce can green chilies, diced
1 quart chicken broth, preferably natural
1 cup cream
teaspoon ground black pepper
1 cup grated potato, preferably Yukon Gold, grated just before using
1 teaspoon cornstarch
cup chopped fresh cilantro Marinate chicken in lime juice and teaspoon salt. Set aside. In soup pot, saut yellow and green onions in olive oil over medium-high heat until soft, approximately 4 to 5 minutes. Add garlic and saut an additional minute. Add celery, bell pepper, jalapeo, corn, green chilies, chicken broth, remaining salt, cream, and black pepper. Bring soup to a simmer. As soon as soup starts to simmer, grate potato and add directly to pot. Mix cornstarch with 2 tablespoons water and add to pot. Continue to simmer for 20 minutes. Add chicken and juice to the pot and simmer for an additional 10 minutes. Stir in cilantro. Serve hot. Yield: 6 servings Nutrition Information: 358 calories, 16 g fat, 27 g protein, 31 g carbohydrate, 4 g dietary fiber, 70 mg cholesterol, 870 mg sodium -------------------------------------------------------------------------- Roasted Vegetables 6 cups 1-inch chunks small red potatoes and/or other vegetables (Parsnips, carrots, and squash work especially well.)
cup pure olive oil
Salt and pepper to taste Preheat oven to 425F. Line a baking sheet with parchment paper (not necessary but helps stop burning and helps cleanup). Put vegetable chucks on pan, sprinkle with olive oil, and toss. Roast until tender; about 10 to 15 minutes. Insert fork or sharp knife to test for doneness. Add salt and pepper. Yield: 6 servings Nutrition Information: 155 calories, 9.22 g fat, 1.52 g protein, 18.8 g carbohydrate, 3.25 fiber, 0.0 mg cholesterol, 656 mg sodium -------------------------------------------------------------------------- White Bean and Kale Salad 1 cup great northern beans, soaked overnight in 1 quart water
medium sweet onion, cut into thin half-moon slices
cup pure olive oil
2 tablespoons balsamic vinegar
6 cups coarsely chopped kale
2 tablespoons currants
2 teaspoons freshly squeezed lemon juice
teaspoon salt
teaspoon crushed red chili pepper
Ground black pepper to taste Drain beans. Add 6 cups of water and cook over medium heat until tender, approximately 40 to 45 minutes. Saut onion in large pan in 1 tablespoon olive oil until soft, approximately 5 to 7 minutes. Add 1 tablespoon balsamic vinegar and cook for an additional minute, stirring constantly to prevent scorching. Saut kale in large pan over medium-high heat with 1 tablespoon olive oil until tender, about 3 to 4 minutes. Stir while cooking to avoid sticking. Just before removing kale from pan add the remaining 1 tablespoon balsamic vinegar. Set aside in a medium-sized bowl. When beans are tender, remove from heat, drain, and place in refrigerator to cool. Once beans have cooled for 10 minutes, toss them with kale, currants, lemon juice, salt, chili pepper, and sauted onion. Add black pepper and additional salt to taste. Yield: 4 servings Nutrition Information: 345 calories, 15 g fat, 14 g protein, 44 g carbohydrate, 12 g dietary fiber, 0 mg cholesterol, 185 mg sodium an excerpt from the book Eat Right for Your Metabolism
by Felicia Drury Kliment
Published by McGraw-Hill; April 2006;$16.95US/$22.95CAN; 0-07-146015-2
Copyright 2006 Felicia Drury Kliment |
