- If you can't find wild salmon, farmed salmon can be used for this recipe. The flavor will be different.
- A quick way to chop dill, is to wash, dry and snip the leaves with a scissors right off the stem. Dried dill can be used.
COUNTDOWN:
- Preheat oven to 425 degrees.
- Place water for pasta on to boil.
- Prepare and bake salmon.
- Finish pasta dish.
SHOPPING LIST:
Here are the ingredients you’ll need for tonight’s dinner.
- To buy: 3/4 pound fresh wild salmon with skin, 1/4 pound whole wheat penne pasta, 1 bottled/canned sliced roasted red pepper, 1 pound fresh asparagus and 1 small bunch dill (or dried dill).
- Staples: Olive oil spray, olive oil, salt and black peppercorns.
ROASTED SALMON
Ingredients:
Olive oil spray
3/4 pound fresh wild salmon with skin
Salt and freshly ground black pepper to taste
1 tablespoon snipped dill or 1 teaspoon dried dill
Directions:
Preheat oven to 425 degrees. Line a baking tray with foil and spray with olive oil spray. Place salmon, skin side down, on tray. Spray salmon with olive oil spray and sprinkle with salt and pepper to taste. Place on middle shelf in oven for 10 minutes or until salmon is just cooked through. When a knife is inserted, the flesh should be opaque not translucent. Do not overcook. The salmon will continue to cook in its own heat when removed from the oven. Sprinkle the salmon with the dill and serve.
Per serving: 250 calories, 8 g fat, 1.9 g saturated fat, 100 mg cholesterol, 42 g protein, 0 g carbohydrates, 0 g fiber, 0 g sugars, 105 mg sodium.
Exchanges/Choices: 6 lean meat
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ASPARAGUS AND PENNE PASTA
Ingredients:
1/4 pound whole wheat penne pasta
1 pound fresh asparagus, cut into 2-inch pieces (about 2 cups)
2 teaspoons olive oil
1/2 cup bottled/canned sliced roasted red pepper, drained
Salt and freshly ground black pepper to taste
Directions:
Bring a large saucepan with 3 to 4 quarts of water to a boil. Add the penne pasta and boil 5 minutes. Add the asparagus and continue to boil 3 to 4 minutes or until pasta is cooked al dente. Drain leaving about 2 tablespoons of the boiling water in the pan. Add olive oil to the water in the pan and return the pasta to the pan. Toss well. Add the red pepper and salt and pepper to taste.
Per serving: 260 calories, 3.5 g fat, 0.5 g saturated, 0 mg cholesterol, 11 g protein, 50 g carbohydrates,10 g fiber, 7 g sugars, 85 mg sodium.
Exchanges/Choices: 3 starch, 1/2 fat.
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(From “Mix ‘n’ Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer’s latest book is “Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals,” published by the American Diabetes Association. To order either book call 1-800-232-6733 or order online at www.shopdiabetes.org .)
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