Honey-Soy Broiled Salmon
- 1 scallion, minced
- 2 tablespoons reduced-sodium soy sauce
- 1 tablespoon rice vinegar
- 1 tablespoon honey
- 1 teaspoon minced fresh ginger
- 1 pound center-cut salmon fillet, skinned (see Tip) and cut into 4 portions
- 1 teaspoon toasted sesame seeds, (see Tip)
- Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic
- bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15 minutes. Reserve the remaining sauce.
- Preheat broiler. Line a small baking pan with foil and coat with cooking spray.
- Transfer the salmon to the pan, skinned-side down. (Discard the marinade.) Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.
- Tips: How to skin a salmon fillet: Place skin-side down. Starting at the tail end, slip a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
- To toast sesame seeds, heat a small dry skillet over low heat. Add seeds and stir constantly, until golden and fragrant, about 2 minutes. Transfer to a small bowl and let cool.
- Serving size: 3 oz. portion salmon, 3/4 tsp. sauce & 1/4 tsp. sesame seeds
- Per serving: 160 calories; 5 g fat(1 g sat); 0 g fiber; 6 g carbohydrates; 23 g protein; 16 mcg folate; 53 mg cholesterol; 4 g sugars; 4 g added sugars; 200 IU vitamin A; 2 mg vitamin C; 55 mg calcium; 1 mg iron; 324 mg sodium; 451 mg potassium
- Carbohydrate Servings: 0
- Exchanges: 3 lean meat, 1/2 other carbohydrate
By: Eating Well
Blueberries with Lemon Cream
Makes: 4 servings, 1/2 cup each
- 4 ounces reduced-fat cream cheese (Neufchâtel)
- 3/4 cup low-fat vanilla yogurt
- 1 teaspoon honey
- 2 teaspoons freshly grated lemon zest
- 2 cups fresh blueberries
Blueberries2 pt For $3.00Thru 07/26
- Using a fork, break up cream cheese in a medium bowl. Drain off any liquid from the yogurt; add yogurt to the bowl along with honey. Using an electric mixer, beat at high speed until light and creamy. Stir in lemon zest.
- Layer the lemon cream and blueberries in dessert dishes or wineglasses. If not serving immediately, cover and refrigerate for up to 8 hours.
TIPS & NOTES
- Make Ahead Tip: Cover and refrigerate for up to 8 hours.
Per serving: 156 calories; 7 g fat (4 g sat, 0 g mono); 22 mg cholesterol; 19 g carbohydrates; 6 g protein; 2 g fiber; 151 mg sodium; 189 mg potassium.
Nutrition Bonus: Vitamin C (15% daily value).
Carbohydrate Servings: 1
Exchanges: 1 fruit, 1 fat (saturated)
Paillard of chicken with lemon & herbs
PREP: 15 MINS
COOK: 5 MINS
- 6 skinless chicken breasts
- 2 tbsp olive oil
- 1⁄2 tbsp balsamic vinegar
- 140g bag rocket
- 25g Parmesan
- lemon wedges
For the marinade
- 2 garlic cloves
- 3 rosemary sprigs, leaves finely chopped
- 6 sage leaves, finely shredded
- zest 1 lemon and juice of ½
- 3 tbsp olive oil
- Place each chicken breast between 2 sheets of cling film or baking parchment. Use a meat mallet or rolling pin to bash each piece of chicken – flatten out to an even layer about 0.5cm thick. Transfer to a dish.
- To make the marinade, crush the garlic with a good pinch of salt using a pestle and mortar. Add the rosemary and sage, and give everything a good pounding. Stir in the lemon zest and juice, olive oil and some ground black pepper. Pour the marinade over the chicken, ensuring that it’s well coated. Cover and chill for at least 2 hrs
- Heat the barbecue. Once the flames have died down, spread the coals out to an even layer. Cook the chicken for 1-2 mins each side. Transfer to a board and leave to rest for a few mins.
- Meanwhile, pour the oil and balsamic vinegar into a large bowl. Add the rocket and some seasoning. Toss together then shaves over the Parmesan. Serve the salad with the chicken, with lemon wedges to squeeze over.