Select mono and polyunsaturated fats (those found in olive, canola oil, nuts, and avocado) over saturated fats (those found in meat and dairy products- butter, milk, sour cream etc.) Omega 3 fatty acids (found in fish) are heart healthy as well and help prevent atherosclerosis. I typically do a glaze over my salmon before it goes on the grill or the oven, but this is a new one for me. It was amazing and can't wait to share it with you all!
Quinoa is a wonderful whole grain that can be part of a healthy diet and good for your blood glucose. It cooks within 15 minutes as well, making it a great side dish for busy nights. Quinoa is actually a seed that is light in texture and slightly nutty in flavor. One serving (1/2 cup) provides ~110 calories, 2 g of fat, 20 g carbohydrates, 2 g fiber, and a whooping 8 g of protein. Did I mention that it was gluten free?
Balsamic Honey Mustard Salmon
~1 pound fresh salmon, cut into 4 pieces
2 Tbsp balsamic vinegar
1 Tbsp olive oil
1 tsp honey
1 Tbsp rice vinegar (optional)
2 Tbsp dijon mustard
1 Tbsp lemon juice
pepper, to taste
1. Preheat the oven to 400 degrees. Place piece of tin foil on a baking sheet and spray with cooking spray.
2. Mix all ingredients except salmon in a small bowl. Pour over salmon and allow to marinate for 20 minutes.
3. Bake salmon for 20 minutes.
Makes 10 servings
1 tsp olive oil
1 tsp minced garlic
1 cup chopped mushrooms
1.5 cups of dry quinoa
1 cup of low sodium chicken or vegetable broth
1 1/2 cups water
1/2 cup chopped scallions
1. Heat oil in a small frying pan over medium heat. Add garlic and mushrooms and saute for 3-4 minutes. Remove from heat and set aside.
2. Meanwhile, place quinoa, broth, and water in a medium saucepan and bring to a boil.
3. Cover, and reduce to a simmer over medium heat for 15 minutes or until all liquid is absorbed.
4. Mix in mushrooms and scallions and serve warm.
Nutrition facts: 4 oz salmon, 1/2 cup quinoa, 1 cup steamed kale.
325 calories, 10 g fat (2 g saturated), 30 g protein, 28 g carbohydrate, 5 g fiber, 300 mg sodium
(2 carbohydrate exchanges)