Tuesday, March 30, 2010

Menu Plan Monday - Recipe Edition

So yesterday, I put Salmon and Potato Dish as one of my meals planned for the week. I planned to put the recipe in the post and totally forgot. So here it is now:

Salmon and Potato Dish

1 can (7.5 oz) pink or red salmon, drained
pinch of pepper
1 cup loosely packed, shredded cheddar cheese
2 cups mashed potatoes, leftover or fresh

1. Mash the salmon with the bones. Put the salmon on the bottom of a small baking dish. Sprinkle with pepper and half the cheese.

2. Spread the mashed potato on top of the salmon and cheese.

3. Sprinkle the rest of the cheese on top

4. Bake at 350 F (180 C) for 30 min or microwave for 8 minutes.

For a change, this dish can also be made into patties and fried in non stick pan.

Corn is the sweet vegetable with this meal and spinach and tomato juice are the low calorie vegetables.

Sliced tomato would be a lower sodium option than tomato juice. However, tomato juice is higher in lycopenes, an important antioxidant that is released from tomatoes when they are cooked. Try to buy reduced sodium tomatoe juice.

You can use spinach either fresh or frozen

Choose either 1/3 cup of creamed corn or 1/2 cup corn kernals for your vegetable. Cream corned has sugar added, so a smaller serving is enough

For added flavor, you can add one of the following to the salmon:

1/2 tsp horseradish
14 tsp mustard
1 tbsp salsa
1 tbsp spaghetti sauce

Nutrition Info per serving (this recipe makes 2 large or 3 small servings)

518 calories
39g carbs
3g fiber
39g protein
23g fat, total
13g fat, saturated
133mg cholesterol
731mg sodium

For a dessert, you can have a light gelatin with fruit:

1 pkg light gelatin (4 serving size)
1 cup boiling water
1/4 cup cold water
14oz (398 ml) can fruit cocktail with juice

1. put gelatin inot a medium bowl (not plastic)
2. add boiling water. stir until gelatin is all mixed in
3. add cold water and fruit cocktail and stir
4. pour into 3 dessert bowls. refrigerate to set.

Instead of fruit cocktail you can use a can of other fruit, like peaches. just chop up into small pieces. You can also use 1.75 cups of fresh, chopped fruit instead of canned. Just add 1 cup of cold water instead of 1/4 cup.

Nutritional info per serving (makes 3 1 cup servings)

68 calories
18g carbs
1g fiber
1g protein
0g fat, total
0g fat, saturated fat
0 cholesterol
37mg sodium

If you are a diabetic, like me this meal has the following exchanges:

Canada:             

5 carb                   
5 meat
2 fat

USA:

4 starch
2 non-starchy veggie
1 fruit
5 lean meat
2 fat

I have this recipe from "Canada's Diabetes Meals for Good Health by Karen Graham.

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