Grilled Salmon

Grilled Salmon with Roasted Peppers is perchance the most delicious way to add salmon to your regular dinner repertoire. This dish almost begs the question, which came first, the salmon or the peppers? The correct answer is eat them both at the same time.

Grilled SalmonPrep Time: 15 min
Cook Time: 30 min
Ready In: 45 min

Servings: 4

4 (4-oz) Salmon Steaks
1 tbsp reduced-sodium Soy Sauce
1 tbsp Brown Sugar
1 tbsp Olive Oil
2 large Red Bell Peppers
1 tbsp Balsamic Vinegar
½ tsp dried Thyme
¼ tsp fresh Ground Black Pepper

Place salmon in shallow dish. Mix together soy sauce, brown sugar, and olive oil; pour over salmon and cover both sides with marinade. Set aside.
Prepare roasted red peppers following procedure in the Tips & Notes section below.
Once peppers are roasted and peeled, cut into strips and sprinkle balsamic vinegar, thyme and pepper. Set aside.
Heat grill. Remove salmon from the marinade; grill over medium heat approximately 8 minutes on one side. Turn and grill on other side until salmon is cooked and tender, about 4 to 5 minutes longer. Remove from heat.
Top each salmon steak with marinated roasted red peppers.

Tips & Notes
Wasabi, also known as Japanese horseradish, can be purchased in raw form or as a powder or paste. It adds a hot, pungent flavor to fish and works especially well with salmon.
To make a marinade for salmon or other fish, mix 1 teaspoon wasabi powder (or paste) with 2 tablespoons low-sodium soy sauce, ½ teaspoon grated ginger and 1 teaspoon sesame oil. Coat fish with the marinade and grill.
Roasting Red Peppers
The traditional method of roasting a red pepper is to use a long-handled fork to hold the pepper over the open flame of a gas burner until it’s charred.
Of course, there are a variety of other methods as well. You can place the pepper on a rack set over an electric burner and turn it occasionally, until the skin is blackened. This should take about 4 to 6 minutes.
You can also put the pepper over direct heat on a preheated grill. Use tongs to turn the pepper occasionally. Another method is to broil the pepper on a broiler rack about 2 inches from the heat, turning the pepper every five minutes.
Total broiling time will be about 15 to 20 minutes, or until the skins are blistered and charred. The key to peeling the peppers is letting them sit in their steam in a closed container until they are cool. Once the peppers are cool, the skin will rub or peel off easily.

Nutritional Information Per Serving
Calories: 269
Protein: 24g
Carbohydrates: 8g
Fat: 16g
Saturated Fat: 3g
Cholesterol: 67mg
Sodium: 321mg
Fiber: 1g


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Corn Casserole

This Corn Casserole recipe combines several great flavors and then adds them to corn, making this one delicious casserole. Diabetics often are warned to stay away from corn, but in moderation, diabetics can enjoy this all-American grain.

corn casserolePrep Time: 15 min
Cook Time: 60 min
Ready In: 75 min

Servings: 2

1 tbsp finely chopped Onion
1 tbsp finely chopped Green or Red Bell Pepper
1 cup frozen or fresh Corn Kernels
⅛ tsp ground Mace
Dash fresh Ground White or Black Pepper
¾ cup Skim Milk
¼ cup Nonfat Dry Milk
1 Egg
1 tsp Butter

Preheat oven to 325°F.
In medium-sized bowl, combine onion, bell pepper, corn, mace and pepper; toss to mix.
In blender, combine milk, dry milk, egg and butter; process until mixed. Pour over corn mixture; toss to mix.
Pour entire mixture into glass casserole dish treated with nonstick spray. Bake 1 hour, or until set.

Tips & Notes
If you are diabetic, well-meaning friends or family might have warned you away from corn as a starchy, carbohydrate-rich food you shouldn’t eat. But corn offers plenty of nutritional benefits that make it worth the extra effort to include it as part of a balanced diabetic diet.
The trick to including corn in your eating plan is to balance it with sources of protein and fat that can mitigate the effect of carbohydrate-rich foods on blood glucose levels.
People with diabetes can’t properly process glucose and use it for energy. Instead, their production or use of insulin, the hormone responsible for converting glucose to fuel, is hampered, leading to episodes of extremely high blood sugar levels.
Carbohydrates can cause blood sugar to rise, so diabetics typically have to pay close attention to the carbohydrates in their diet. This can be done through counting carbohydrates and limiting the specific amount allowed per meal, by using an exchange system to swap out specific carbohydrate-containing foods with others or by using the glycemic index, a measure of blood sugar response to specific carbohydrate-containing foods.
Ground mace or nutmeg can elevate blood pressure or cause an irregular heartbeat in some individuals. Check with your doctor or nutritionist before adding it to your diet.

Nutritional Information Per Serving
Calories: 188
Protein: 11g
Carbohydrates: 32g
Fat: 3g
Saturated Fat: 1g
Cholesterol: 10mg
Sodium: 133mg
Fiber: 2g


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Sesame Snap Peas

Sesame Snap Peas is a delicious, healthy side dish that is beneficial. Beyond the texture and flavor of sugar snap peas is a wealth of vitamins and other nutrients that help to improve the health of the heart and bones.

Sesame Snap PeasPrep Time: 10 min
Cook Time: 5 min
Ready In: 15 min

Servings: 4

½ tbsp Canola Oil
10 oz fresh Snap Peas
¼ cup Scallions, thinly sliced
1 tbsp fresh grated Ginger
2 tsp Sesame Oil
1 tbsp Sesame Seeds

Heat canola oil in large nonstick skillet or wok.
Add snap peas, scallions and ginger; stir-fry until peas are crisp-tender.
Stir in sesame oil and sesame seeds; toss lightly and serve.

Tips & Notes
Sugar snap peas are flat pea pods that grow during the cool season. They are crisp and have a sweet flavor, and are often eaten steamed or in stir-fry dishes.
Sugar snap peas are also convenient to grow and store, making them an inexpensive and beneficial vegetable option.
Sugar snap peas contain many vitamins that offer benefits for the entire body. They are a source of vitamin K, which activates osteocalcin and helps keep calcium in bones. They also contain vitamin B6, another vitamin that improves bone health by reducing the buildup of molecules that can cause osteoporosis.
Sugar snap peas are a source of vitamin C, a nutrient that protects DNA structures from damage and improves the immune system. Folate is also found in sugar snap peas, which helps to improve heart health. Low levels of folate can raise levels of homocysteine, which increases the risk of heart disease.
Sugar snap peas are a source of iron, a mineral necessary for normal blood cell formation. Adequate intake of iron helps to prevent conditions such as anemia and fatigue. The peas are also a source of beta-carotene, which is an antioxidant that helps protect against the growth of cancer cells.

Nutritional Information Per Serving
Calories: 49
Protein: 0g
Carbohydrates: 3g
Fat: 4g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 149mg
Fiber: 0g


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Crab Cakes

Crab Cakes with Sesame Crust makes for a delicious main course. As with any food, don’t go crazy and eat the entire platter by yourself.

Crab Cakes Prep Time: 15 min
Cook Time: 10 min
Ready In: 25 min

Servings: 5

1 lb (16 oz) Lump Crabmeat
1 Egg
1 tbsp Fresh Ginger, minced
1 small Scallion, finely chopped
1 tbsp Dry Sherry
1 tbsp freshly squeezed Lemon Juice
6 tbsp Real Mayonnaise
Sea Salt and freshly Ground White Pepper, to taste (optional)
Old Bay Seasoning, to taste (optional)
¼ cup lightly toasted Sesame Seeds

Preheat oven to 375°F.
In large bowl, mix together crab, egg, ginger, scallion, sherry, lemon juice, mayonnaise and seasonings, if using.
Form the mixture into 10 equal cakes.
Spread sesame seeds over sheet pan; dip both sides of cakes to coat them.
Arrange cakes on baking sheet treated with nonstick spray. Typical baking time is 8 to 10 minutes, depending on thickness of cakes.

Tips & Notes
Plain steamed crab meat is one of the healthiest foods you can eat. For a minimal amount of calories, you get lots of protein, a multitude of minerals and several B vitamins. You may want to select certain types of crab or keep your serving size small if you are at risk of developing heart disease, though. Some types of crab have more cholesterol or sodium than others.
Crab meat is incredibly low in calories, and almost all of the calories come from protein. Blue crab meat offers just 70 calories from a 3-ounce cooked portion. If you prefer Alaska king crab, the same amount has around 80 calories, while a 3-ounce portion of Dungeness crab contains nearly 95 calories.
Roughly 80 percent to 85 percent of those calories are from protein. The final percentage of calories are from fat and a small amount from carbohydrates.
Because crabs come from the salty sea, they do have sodium. If your blood pressure is high, you might want to limit your intake of Alaska king crab. It has more than 910 milligrams of sodium in 3 ounces. If you shake on a few dashes of salt, around 1/8 teaspoon, you’ll pack on another 300 milligrams of sodium. That’s more than half of the 2,300 milligrams you can have if you’re healthy; if you have hypertension, you need to limit yourself to 1,500 milligrams daily, suggests the American Heart Association.
In this case, salting a portion of Alaska king crab uses up over 80 percent of your sodium allowance. Consider opting for blue or Dungeness crab meat, which each has under 340 milligrams of sodium. Skip the extra salt and season it with fresh, cracked pepper or chopped herbs instead.

Nutritional Information Per Serving
Calories: 108
Protein: 9g
Carbohydrates: 3g
Fat: 6g
Saturated Fat: 1g
Cholesterol: 45mg
Sodium: 171mg
Fiber: 1g


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