Healthy Recipes: Favorites from The Recipe Doctor (cont.)
Seasoned Salmon with Lemon Caper Sauce
[191 calories and 0.1 g fiber per serving]
When I want to fix salmon fast, this is one of the recipes I often grab. It takes five minutes to put together and 10 minutes
to broil the salmon. And it tastes terrific -- can't get much better than that.
- 1 pound salmon fillet
Canola cooking spray
1/8 teaspoon salt
1/8-1/4 teaspoon freshly ground pepper (depending on preference)
1/4-1/2 teaspoon garlic powder (depending on preference)
1/2 teaspoon dill weed
- Lemon Caper Sauce
1/2 cup fat-free or light sour cream
1 tablespoon drained capers
2 teaspoons lemon juice
1/2 teaspoon finely chopped lemon zest or peel (optional)
1. Preheat broiler. Line a 9-inch round pan or dish with foil. Coat the foil with canola cooking spray.
2. Rinse and dry salmon fillet well. Place the salmon skin-side down in the prepared pan.
3. Coat the top of the salmon fillet (flesh side) with canola cooking spray.
4. Sprinkle salt and pepper evenly over the top of salmon. Then sprinkle garlic powder and dill weed evenly over the top
of salmon. Place under broiler (about 6 inches from the heat) for five minutes. Flip salmon over (skin-side up now) and
broil five minutes longer. Check the thickest part of the salmon to test if it is done.
5. Peel off the skin (it comes off easily) and throw away. Serve the salmon seasoned-side up (spoon any juices and
seasoning in the bottom of the pan over the top of the salmon).
6. While the salmon is broiling, add sour cream, capers, and lemon juice (lemon zest if desired) in small food
processor and pulse about five seconds to blend well. If you don't have a food processor you can finely chop the capers and
blend the capers, lemon juice and sour cream together well in a small serving bowl.
Yield: 4 servings
Nutritional Information: Per serving: 191 calories, 24 g protein, 5 g carbohydrate, 7.5 g fat (1.4 g saturated fat),
65 mg cholesterol, 0.1 g fiber, 206 mg sodium. Calories from fat: 36%.
Best Healthy Salad Recipe
I never get tired of this salad. You can use strawberry slices instead of blackberries if that's what you have in the fruit crisper. During the winter months, you can use any fresh fruit or dried cranberries instead of the blackberries.
Blackberry Spinach Salad
[167 calories and 6 g fiber per serving]
This salad has so much flavor that the only dressing you'll need is a drizzle of balsamic vinegar.
- 4 cups baby spinach, rinsed and dried (comes in packages this way), packed measure
- 2 cups fresh blackberries (thawed blackberries can also be used)
- 2 ounces crumbled goat cheese (or reduced-fat or regular feta cheese)
- 2 cups cherry or grape tomatoes, halved (chopped ripe tomatoes can be substituted)
- 1 large or 2 small green onions, sliced
- 3 tablespoons finely chopped walnuts or walnut pieces
- 4 tablespoons balsamic vinegar (add more to taste)
1. Add spinach, blackberries, cheese, cherry tomatoes, green onion, and walnuts to a large serving bowl. Toss to blend
2. Drizzle with balsamic vinegar and serve into 4 salad bowls.
Yield: 4 servings
Nutritional Information: Per serving: 167 calories, 7 g protein, 21 g carbohydrate, 7 g fat (3.2 g saturated fat, 1.6 g monounsaturated fat, 1.8 g polyunsaturated fat), 11 mg cholesterol, 6 g fiber, 129 mg sodium. Calories from fat: 37%.
Best Healthy Dessert Recipes
Here are two of my favorite dessert recipes, one for when you've got a taste for a comfort-food winter dessert, and one for when you want fresh, colorful fruit with a sweet taste of meringue.
[199 calories and 5 g fiber per serving]
3 cups fresh or frozen raspberries or blackberries (about 1 pound)
3 cups diced pears
2 tablespoons Wondra quick-mixing flour (or 3 tablespoons if using frozen fruit)
2 tablespoons granulated sugar
2 tablespoons Splenda
2 tablespoons liqueur, such as Chambord or Grand Marnier
3/4 cup quick oats
6 tablespoons whole-wheat flour
6 tablespoons unbleached white flour
6 tablespoons brown sugar, packed
Scant 1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 cup less-fat margarine (a brand with 8 grams of fat per tablespoon) or whipped butter
2 tablespoons low-fat buttermilk
1. Preheat oven to 350 degrees. Coat a 9 x 9-inch or 8 x 8-inch baking dish with canola cooking spray.
2. Add berries, pears, flour, sugar, Splenda, and liqueur to a large mixing bowl and toss to blend well. Pour into prepared baking dish.
3. Add oats, flours, brown sugar, baking soda, and salt to a large mixing bowl; beat with electric mixer on low speed to combine. Add margarine in chunks and beat on medium speed, cleaning margarine off beaters several times, until a nice crumb has formed. Drizzle buttermilk over the top of oat mixture and blend with mixer just until your crumb mixture has moistened nicely. Add another teaspoon or two of buttermilk, if needed.
4. Sprinkle oat topping over berry and pear mixture and press down gently. Bake 20-25 minutes or until topping is nicely brown and fruit filling is thick and bubbly.
Yield: 9 servings
Nutritional Information: Per serving: 199 calories, 3 g protein, 37 g carbohydrate, 4.5 g fat (2 g saturated fat), 8 mg cholesterol, 5 mg cholesterol, 147 mg sodium. Calories from fat: 20%.
[150 calories and 1 g fiber per serving]
This dessert was reportedly created for Anna Pavlova, one of the world's best-known ballerinas, while she was
performing in New Zealand.
- 3 egg whites
- 1 teaspoon vanilla
- 1/4 teaspoon cream of tartar
- Dash salt
- 1 cup sugar
- 4 cups peeled and sliced mixed fruit, such as kiwi, strawberries, or peaches
- 1 1/2 cups pressurized whipped cream (or sweetened whipped cream)