Eat A Healthy Dinner Tonight
Posted March 21, 2011 in Uncategorized
Well, we’re here to save you some time. Not only is this meal healthy and nutritious, but you can whip it up in 20 minutes and it’s extraordinarily delicious. Sound good?
Tonight’s Meal: Salmon w/ a Mustard, Dill Sauce with Warm Asparagus Salad and Instant Brown Rice.
Warm Asparagus Salad
Not only is it an excellent source of health-promoting vitamins A, C, and E, but it provides 16% of your Daily Value for folate. Prep and Cook Time: 15 minutes
½ small onion, cut in half and sliced thin
2 TBS light vinegar (rice, apple cider, or white wine)
1 cup hot water
1 bunch asparagus
3 TBS low-sodium chicken or vegetable broth
7½ oz jar of roasted red bell peppers, drained and slivered (or 2 medium red bell peppers, sliced thin)
1 TBS balsamic vinegar
1 TBS extra virgin olive oil
salt and black pepper to taste
- Slice onion and place in a small bowl with vinegar and hot water while preparing rest of the ingredients.
- Heat 3 TBS broth over medium heat in a stainless steel skillet.
- While broth is heating, snap off the woody bottom of asparagus stems, then cut the spears into 2-inch lengths. Cutting them into short pieces of equal length ensures quick, even cooking.
- When broth begins to steam, add asparagus. Cover and cook for 5 minutes. The outside will be tender and the inside will be crisp. Thinner spears will take about 3 minutes.
- After about 10 minutes, remove onion from hot water and squeeze dry.
- Mix together roasted peppers with marinated onion, asparagus, vinegar, olive oil, salt, and pepper. Marinate for 4-5 minutes and serve warm.Optional: If you use fresh red bell peppers, Healthy Sauté them for 7 minutes and toss with rest of ingredients in place of roasted peppers. Serves 4
15-Minute Salmon with Mustard, Dill Sauce
Scientific research continues to discover the importance of vitamin D and omega-3 fatty acids for optimal health. Salmon is one of the best food sources for both of these hard-to-find health-promoting essential nutrients. But stick to Wild Salmon which has much higher amount of omega-3 fatty acids. Its also low in calories and saturated fat, yet high in protein and an excellent source of selenium, niacin and vitamin B12. One serving of this recipe provides over 100% for both vitamin D and omega-3 fatty acids. Prep and Cook Time: 15 minutes
1/1/2 lbs salmon filet cut into 4 pieces, skin and bones removed
1 TBS fresh lemon juice
2 medium garlic cloves, pressed
1 TBS Dijon mustard
2 TBS fresh lemon juice
¼ cup chicken broth
1 tsp honey
1 tsp chopped fresh dill
salt and white pepper to taste
- Preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
- Press garlic and let it sit for at least 5 minutes to bring out its health-promoting properties.
- Rub salmon with 1 TBS fresh lemon juice, salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
- Using a hot pad, pull pan away from heat and place salmon on hot pan. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly (7 minutes per inch of thickness). Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
- To make the sauce, add garlic to a stainless steel skillet and stir for half a minute. Add mustard, lemon juice, broth, honey, salt and pepper. Cook on high heat for a minute to reduce slightly and then add dill. Pour over salmon and serve. Serves 4
**Healthy Cooking Tips:
When cooking with fresh herbs, add at the end of cooking to retain maximum flavor.