The High-Protein Cookbook - Linda West Eckhardt [11]
Nutritional Analysis: 428 calories, FAT 25 g, PROTEIN 36 g, CARB 14 g, FIBER 5 g, CHOL 94 mg, IRON 4 mg, SODIUM 663 mg, CALC 70 mg
Health Benefit
This one-dish dinner contains not only a big dose of omega-3s and vitamin A in the salmon, but also a generous serving of vitamins A and C in the peppers.
Five-Spice Salmon Over Spaghetti Squash with Cilantro
Five-spice powder, a piquant mixture of ground spices, can be found in the spice section of supermarkets and in Asian grocery stores. Though the spices vary from brand to brand, five-spice powder generally includes ground anise seed, star anise, cloves, cinnamon, and Szechuan peppercorns. Rub it onto chicken breasts, veal, pork chops, or fish to give those meats a kick in the pants. Use it sparingly; a little goes a long way.
MAKES 2 SERVINGS
Preparation time: 10 minutes
Cooking time: 10 minutes
½ teaspoon five-spice powder
1 teaspoon grated orange zest
½ teaspoon sugar
¼ teaspoon kosher salt
½ teaspoon freshly milled black pepper
Two 6-ounce salmon fillets
2 teaspoons Dijon mustard
1 tablespoon peanut oil
2 cups Roasted Spaghetti Squash
2 tablespoons minced fresh cilantro
Stir together the five-spice powder with orange zest, sugar, salt, and pepper in a small bowl. Rub into both sides of the fillets on wax paper. Brush the mustard onto the fillets.
Heat a large skillet over medium-high heat, then film the bottom with the oil. Pan-fry the fillets, turning only once, until crisp and brown on the outside, 5 to 8 minutes total.
Meanwhile, divide the squash between two warmed dinner plates. Top with the fish fillets and garnish with the cilantro.
Nutritional Analysis: 352 calories, FAT 18 g, PROTEIN 35 g, CARB 10 g, FIBER 2 g, CHOL 94 mg, IRON 2 mg, SODIUM 505 mg, CALC 55 mg
Cooking Lesson
Spaghetti squash is a terrific vegetable to keep on hand in the refrigerator. It’s practically carb-free, and offers crunch and that welcome mouth feel you used to get from pasta.
Poached Salmon on Leeks with Herbes de Provence
Perfume-y leeks and herbes de Provence will waft through your house when you make this classic poached-fish recipe. The pastel colors of the leeks under the coral pink salmon are pleasing to the eye.
MAKES 2 SERVINGS
Preparation time: 5 minutes
Cooking time: 15 minutes
4 cups (two 15½-ounce cans) low-sodium chicken broth
1 cup water
3 tablespoons herbes de Provence
1 medium leek, quartered and cleaned (see note)
Two 6-ounce salmon fillets
2 tablespoons unsalted butter ¼ cup heavy cream
In a large skillet with a tight-fitting lid, combine the chicken broth, water, and the herbes de Provence. Bring to a boil over high heat, cover, then reduce the heat to medium-low. Add the leeks and cook for 7 to 10 minutes. Place the salmon fillets on top of the leeks, skin side down, cover and cook for 4 to 5 minutes, or until the salmon is opaque. Using a slotted spoon or tongs, remove the salmon and leeks to a warm plate and cover. Add butter and cream to the pan and cook for 5 minutes reducing the sauce. Divide the sauce between two soup plates. Top with leeks, then salmon. Serve immediately.
Nutritional Analysis: 552 calories, FAT 37 g, PROTEIN 42 g, CARB 13 g, FIBER 3 g, CHOL 173 mg, IRON 4 mg, SODIUM 431 mg, CALC 140 mg
Cooking Lesson
Leeks are a little sandy and can be difficult to deal with. To quarter and clean a leek, trim off the roots as if you are trimming a beard, leaving a short “stubble” to hold the leek together. Then quarter the leek lengthwise; the quarters will be held together with the remaining roots. Carefully separate the layers of leek and wash between them. Put the layers back in place once you have washed them. Cut enough off the dark green top so that the leek will fit lengthwise in the pan.
Grilled Swordfish with Salsa
Grill this firm-fleshed fish over charcoal, on a gas grill, or in the kitchen in a ridged grill pan. The result is always a full-flavored, meaty fish. Add a dollop of your favorite salsa, and you’re a Southwestern gourmet.