Diabetic Cookbook for Two (41 page)
Read Diabetic Cookbook for Two Online
Authors: Rockridge Press
DAIRY-FREE • QUICK & EASY
PREP TIME: 10 MINUTES • COOK TIME: 20 MINUTES
Sesame oil, with its unique taste and aroma, creates a smooth and silky Asian sauce with just the right amount of garlic and ginger to make this dish melt in your mouth. Moist, flaky, juicy, and flavorful, the salmon is cooked in foil packets with rich-tasting shiitake mushrooms, high-fiber brown rice, and bok choy. Your taste buds won’t believe how much flavor is packed into each delicious bite.
For the sauce
1 tablespoon extra-virgin olive oil, divided
1 teaspoon grated fresh ginger
1 garlic clove, minced
2 tablespoons low-sodium soy sauce
2 teaspoons dark sesame oil
For the salmon packets
1 teaspoon extra-virgin olive oil, divided
1 cup cooked brown rice, divided
2 cups coarsely chopped bok choy, divided
1 small red bell pepper, sliced, divided
½ cup sliced shiitake mushrooms, divided
2 (6-ounce) salmon steaks, rinsed
2 scallions, chopped, divided
To make the sauce
In a small bowl, whisk together the olive oil, ginger, garlic, soy sauce, and sesame oil. Set aside.
To make the salmon packets
1.
Preheat the oven to 450°F.
2.
Fold 2 (12-by-24-inch) aluminum foil sheets in half widthwise into 2 (12-by-12-inch) squares.
3.
Brush ½ teaspoon of the olive oil in the center of each foil square.
4.
Spread ½ cup of the rice in the center of each square.
5.
Over the rice in each packet, layer 1 cup of bok choy, half of the red bell pepper slices, ¼ cup of mushrooms, 1 salmon steak, and half of the scallions.
6.
Pour half of the sauce over each.
7.
Fold and seal the foil into airtight packets. Place the packets in a baking dish and into the preheated oven. Bake for 20 minutes.
8.
Carefully avoiding the steam that will be released, open a packet and check that the fish is cooked. It should be opaque and flake easily. To test for doneness, poke the tines of a fork into the thickest portion of the fish at a 45-degree angle. Gently twist the fork and pull up some of the fish. If the fish resists flaking, return it to the oven for another 2 minutes then test again. Fish cooks very quickly, so be careful not to overcook it.
9.
Transfer the contents of the packets to serving plates or bowls.
10.
Enjoy!
PER SERVING
Calories: 426; Total Fat: 17g; Protein: 33g; Carbohydrates: 35g; Sugars: 4g; Fiber: 5g; Sodium: 711mg
RECIPE TIP:
Boost the vegetables by adding your favorites. Julienned daikon radish would make a flavorful addition. Daikon radishes are staples in Asian cuisine, and the name “daikon” is actually Japanese for “big root.” Daikon has a mild taste and is very low in calories and high in fiber, vitamin C, and potassium. Slices make a nice crunchy addition to a salad or sandwich.
DAIRY-FREE • QUICK & EASY
PREP TIME: 10 MINUTES • COOK TIME: 20 MINUTES
A popular and versatile herb, tarragon lends its unique mix of sweet aniseed-like and mild vanilla-like flavor to this moist and flaky cod dish. Steamed with a Mediterranean mix of vegetables, including zucchini, mushrooms, artichoke hearts, and black olives, this low-calorie dish is perfect on its own, with a large salad, or with a side of baked sweet potatoes.
1 tablespoon extra-virgin olive oil, divided
1 small zucchini, thinly sliced
1 cup sliced fresh mushrooms
2 (6-ounce) cod fillets, rinsed
½ red onion, thinly sliced
Juice of 1 lemon
¼ cup low-sodium vegetable broth
1 teaspoon dried tarragon
Dash salt
Dash freshly ground black pepper
1 (6.5-ounce) jar marinated quartered artichoke hearts, drained
6 black olives, halved and pitted
1.
Preheat the oven to 450°F.
2.
Fold 2 (12-by-24-inch) aluminum foil sheets in half widthwise into 2 (12-by-12-inch) squares.
3.
Brush ½ teaspoon of olive oil in the center of each foil square.
4.
In the middle of each square, layer, in this order, half of the zucchini slices, ½ cup of mushrooms, 1 cod fillet, and half of the onion slices.
5.
Sprinkle each packet with 1 of the remaining 2 teaspoons of olive oil, half of the lemon juice, 2 tablespoons of vegetable broth, and ½ teaspoon of tarragon. Season with salt and pepper.
6.
Top with half of the artichokes and 6 black olive halves.
7.
Fold and seal the foil into airtight packets. Place the packets in a baking dish and into the preheated oven. Bake for 20 minutes.
8.
Carefully avoiding the steam that will be released, open a packet and check that the fish is cooked. It should be opaque and flake easily. To test for doneness, poke the tines of a fork into the thickest portion of the fish at a 45-degree angle. Gently twist the fork and pull up some of the fish. If the fish resists flaking, return it to the oven for another 2 minutes then test again. Fish cooks very quickly, so be careful not to overcook it.
9.
With a spatula, lift the fish and vegetables onto individual serving plates. Pour any liquid left in the foil over each serving.
10.
Enjoy!
PER SERVING
Calories: 316; Total Fat: 16g; Protein: 27g; Carbohydrates: 15g; Sugars: 6g; Fiber: 6g; Sodium: 1501mg
RECIPE TIP:
Side dishes that would complement this meal nicely include cauliflower “mashed potatoes,” roasted peppers and eggplant, or a grain such as quinoa mixed with sun-dried tomatoes. You could also serve the fish on mixed salad greens topped with a few slices of fresh tomato. If you don’t have tarragon, try fresh or dried marjoram or basil instead.
CHAPTER | Pork & Beef Entrées |
Peppered Beef with Greens and Beans