Baked Salmon Dijon
This salmon entree recipe is brought to you from the NIH and is easy to make plus a delicious, heart healthy treat for family and friends.
1 cup fat free sour cream
2 tsp dried dill
3 Tbsp scallions, finely chopped
2 Tbsp Dijon mustard
2 Tbsp lemon juice
1 1/2 lbs salmon fillet with skin, cut in center
1/2 tsp garlic powder
1/2 tsp black pepper
As needed, fat free cooking spray
1. Whisk sour cream, dill, onion, mustard and lemon
juice in small bowl to blend.
2. Preheat oven to 400ยบ F. Lightly oil baking sheet with
cooking spray.
3. Place salmon, skin side down, on prepared sheet. Sprinkle
with garlic powder and pepper. Spread with the sauce.
4. Bake salmon until just opaque in center, about 20 minutes.
Yield: 6 servings Serving size: 1 piece (4 oz)
Each serving provides:
Calories: 196 Total fat: 7 g
Saturated fat: 2 g Cholesterol: 76 mg
Sodium: 229 mg Total fiber: less than 1 g
Protein: 27 g Carbohydrates: 5 g
Potassium: 703 mg
Stir-Fried Beef And Vegetables
Stir-frying uses very little oil, as this tasty dish shows.
2 Tbsp dry red wine
1 Tbsp soy sauce
1/2 tsp sugar
1 1/2 tsp ginger root, peeled, grated
1 lb boneless round steak, fat-trimmed and cut across grain into 11/2-inch strips
2 Tbsp vegetable oil
2 medium onions, each cut into 8 wedges
1/2 lb fresh mushrooms, rinsed, trimmed, and sliced
2 stalks celery, bias-cut into 1/4-inch slices
2 small green peppers cut into thin lengthwise strips
1 c water chestnuts, drained, sliced
2 Tbsp cornstarch
1/4 cup water
1. Prepare marinade by mixing together wine, soy sauce, sugar, and ginger.
2. Marinate meat in mixture while preparing vegetables.
3. Heat 1 Tbsp oil in large skillet or wok. Stir-fry onions and mushrooms for 3 minutes over medium-high heat.
4. Add celery and cook for 1 minute. Add remaining vegetables and cook for 2 minutes or until green pepper
is tender but crisp. Transfer vegetables to warm bowl.
5. Add remaining 1 Tbsp oil to skillet. Stir-fry meat in oil for about 2 minutes, or until meat loses its pink color.
6. Blend cornstarch and water. Stir into meat. Cook and stir until thickened.
7. Return vegetables to skillet. Stir gently and serve.
Yield: 6 servings Serving size: 6 oz
Each serving provides:
Calories: 179 Total fat: 7 g
Saturated fat: 1 g Cholesterol: 40 mg
Sodium: 201 mg Total fiber: 3 g
Protein: 17 g Carbohydrates: 12 g
Potassium: 552 mg
