Recipe of the Month Header
 

Recipe of the Month

…another healthy cooking recipe from the Quick & Healthy Cookbooks

The flavor of the coconut milk combined with fresh ginger and cilantro makes this Asian dish especially delicious. If you like spicy-hot dishes, add the fresh chili paste. Serve with either potatoes, pasta, or rice. This recipe also works well in diabetic menus.

3/4 cup light coconut milk*
2 sliced green onions
1 1/2 tablespoons minced fresh ginger
1 tablespoon lite soy sauce
1 tablespoon brown sugar or the equivalent in artificial sweetener
1 tablespoon lime juice
1 teaspoon chopped garlic
1/2 teaspoon ground fresh chili paste** (optional)
4 cups sliced new potatoes (not peeled), or 3 cups cooked brown rice or pasta
1/2 cup chopped fresh cilantro
1 1/2 pounds salmon fillets

In a small saucepan, combine the first eight ingredients. Simmer for 5 minutes. Meanwhile, prepare potatoes by simmering in water until tender. Drain and keep warm.

BARBECUE: Before starting barbecue, spray aluminum foil with nonstick cooking spray. Note: Nonstick cooking spray is flammable. Do not spray near open flame or heated surfaces. Place foil over rack, poking holes in several areas. Start barbecue. When hot, place fish on foil. Spoon a couple tablespoons of coconut sauce over fish. Cook about 4 minutes on each side or until salmon flakes easily.

OVEN METHOD: Preheat oven to 450 degrees. Arrange fish in a 9-inch by 13-inch baking pan that has been sprayed with nonstick cooking spray. Spoon a couple tablespoons of coconut sauce over fish. Bake for 4–5 minutes per half inch thickness of fish. Drain any liquid.

Add fresh cilantro to the sauce just before serving. Serve salmon with warm coconut-cilantro sauce and potatoes, pasta, or rice.

Note: This recipe is a good source of heart-healthy omega-3 fat.
*Light coconut milk has 60% less calories and fat than regular coconut milk, however it is high in saturated fat and should be limited. When buying a 13-ounce can of coconut milk, use half and freeze the remainder for another meal.
**Found in the Asian section of the grocery store.


Email Newsletter icon, E-mail Newsletter icon, Email List icon, E-mail List icon
Join our FREE Recipe Newsletter Mailing List
For Email Marketing you can trust

Use our Grocery List to Print and add the ingredients for this recipe!


Makes 7 servings
Each Serving

Carb Servings
1
Exchanges

1 starch
3 lean meat
Nutrient Analysis
calories 237
total fat 8g
saturated fat 2g
cholesterol 53mg
sodium 139mg
total carbohydrate 19g
dietary fiber 3g
sugars 4g
protein 22g

Source: Quick & Healthy Recipes and Ideas, 3rd Edition, ©2008 Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association; retail $18.95; to order call 1-800-232-6733 Or ORDER NOW

Also available at local bookstores and online from SmallStepsPress.org, Amazon, Borders, and Barnes and Noble. For discounts on bulk orders (6 or more) e-mail: booksales@diabetes.org or call 703-299-2046

Recipe updated July 1, 2015


More Topics On This Web Site

W3C Valid HTML W3C validated CSS
If you love great tasting food and want it to be quick, easy and healthy, then Quick and Healthy cookbooks should be in your kitchen. Author Brenda is an experienced cook, mom and registered dietitian who has helped patients prepare delicious and healthy quick meals for many years. The healthy cooking recipes in her books will not only help busy families who want to eat healthier, but they are also perfect for diabetes, heart disease and weight loss. These low-fat cookbooks include:
• over 100 easy chicken recipes
• lean pork tenderloin and lean beef recipes
• great seafood recipes
• casseroles, including breakfast casseroles
• healthy beverage, snack, soup, salad and dessert recipes
• menus that cover weeks worth of meals
• grocery shopping lists
• nutritional analysis for each recipe including food exchanges and grams of carbohydrate - making it easy to plan diabetic menus
The grocery list make shopping easy— print from the website under grocery lists to print. Now your worries for cooking healthy quick meals for the family are over! Start with one of our most popular recipes, easy lemon garlic chicken.