We had company coming over last night. Our good friend Tracy from church had done a HUGE favor for us and I promised to make a special dinner for her. Since she is changing her eating habits, I needed to make something relatively light and healthy. So I pulled out one of my Cooking Light cookbooks and started scrounging around for a salmon recipe. I found one for Miso Glazed Salmon. Eureka! I knew I was going for an Asian theme.
The menu ended up being Miso Glazed Salmon, Sushi Rice Salad, Asian Slaw and Broccoli Bread. Ok, I know Broccoli Bread isn't Asian but it souded good and I wanted it. So there!
I don't usually post the recipe for a whole meal but I will make an exception for this special meal. (Especially since I can copy all of the recipes! Thanks Cooking Light and cookinglight.com!)
Miso Glazed Salmon
1/4 cup packed brown sugar 2 tablespoons low-sodium soy sauce 2 tablespoons hot water 2 tablespoons miso (soybean paste) 4 (6-ounce) salmon fillets (about 1 inch thick) Cooking spray 1 tablespoon chopped fresh chives
Combine first 4 ingredients, stirring with a whisk. Arrange fish in a shallow baking dish coated with cooking spray. Spoon miso mixture evenly over fish.
Broil 10 minutes or until fish flakes easily when tested with a fork, basting twice with miso mixture. Sprinkle with chives.
Yield: 4 servings
NUTRITION PER SERVING CALORIES 297(33% from fat); FAT 10.9g (sat 2.5g,mono 4.7g,poly 2.8g); PROTEIN 32.4g; CHOLESTEROL 80mg; CALCIUM 29mg; SODIUM 742mg; FIBER 0.3g; IRON 1mg; CARBOHYDRATE 15.7g
Sushi-Rice Salad From Cooking Light
This refreshing side salad, which pairs well with seared tuna or soy-glazed salmon, has all the flavors of a cucumber roll.
Rice: 2 cups uncooked sushi rice 2 cups water 1 teaspoon kosher salt
Dressing: 1/2 cup rice vinegar 1 tablespoon vegetable oil 1 tablespoon dark sesame oil 1 tablespoon low-sodium soy sauce 1 teaspoon grated peeled fresh ginger 1 garlic clove, minced 1/4 to 3/4 teaspoon prepared wasabi (Japanese horseradish; optional)
Remaining ingredients: 1 cup (2-inch) julienne-cut peeled English cucumber 1/4 cup minced red onion 1 tablespoon sesame seeds, toasted 1 sheet nori (seaweed), cut into 2-inch julienne strips
To prepare rice, rinse rice thoroughly in a sieve. Drain well. Bring 2 cups water to a boil in a medium saucepan; add rice and salt. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat; uncover and cool to room temperature.
To prepare dressing, combine vinegar and next 5 ingredients (vinegar through garlic) in a small bowl. Add wasabi, if desired. Combine cooled rice, dressing, cucumber, onion, and sesame seeds in a large bowl. Sprinkle evenly with nori.
Yield: 7 servings (serving size: 1 cup)
NUTRITION PER SERVING CALORIES 256(15% from fat); FAT 4.3g (sat 0.5g,mono 2g,poly 1.5g); PROTEIN 4.2g; CHOLESTEROL 0.0mg; CALCIUM 9mg; SODIUM 346mg; FIBER 2g; IRON 4.4mg; CARBOHYDRATE 46.7g
Broccoli Bread From Cooking Light Packaged corn muffin mix gives this bread a touch of sweetness. If you make this corn bread-type dish in a glass baking dish instead of a metal pan, decrease the oven temperature by 25 degrees.
1 cup egg substitute 3/4 cup fat-free cottage cheese 1/2 cup fat-free sour cream 2 tablespoons butter, melted 3/4 teaspoon salt 1 1/2 cups finely chopped onion 1 (10-ounce) package frozen chopped broccoli, thawed and drained 1 (8 1/2-ounce) package corn muffin mix (such as Jiffy) Cooking spray
Preheat oven to 400Â°.
Combine first 5 ingredients in a large bowl. Stir in the onion, broccoli, and muffin mix; stir until well blended. Pour into a 13 x 9-inch baking pan coated with cooking spray. Bake at 400Â° for 27 minutes or until set.
Yield: 12 servings
NUTRITION PER SERVING CALORIES 146(28% from fat); FAT 4.5g (sat 1.8g,mono 1.9g,poly 0.5g); PROTEIN 6.7g; CHOLESTEROL 8mg; CALCIUM 62mg; SODIUM 497mg; FIBER 2.4g; IRON 0.7mg; CARBOHYDRATE 19.8g
Asian Slaw (Made this one up by myself!)
1 small head of cabbage, shredded 1 can diced pineapple, chopped (save the juice in a bowl)
2 tbsp rice wine vinegar 1 tbsp soy sauce (if you see the word hydrolized in the ingredients, put it back and get another) 1 tbsp brown sugar 1 tsp ground ginger 1 tbsp black pepper
Put the pineapple in a large bowl with the cabbage and mix well. Add all of the other ingredients in with the pineapple juice and whisk them together. Pour the dressing of the cabbage and pineapple and toss. Eat!
Nothing like keeping it simple!
If you have any question or comments, please post them and I will answer you promptly!
Thanks for dropping by!
Bigmista The Survival Gourmet