Bacon-Wrapped Salmon
Prep Time: 10 minutes
Cook Time: 15 minutes
Yield: Serves 4
Cost per Serving: $4.19
Cook Time: 15 minutes
Yield: Serves 4
Cost per Serving: $4.19
Ingredients
- 4 salmon fillets (about 6 oz. each), skin removed
- Salt and pepper
- 4 slices bacon (about 4 oz. total)
- 2 tablespoons olive oil
- 4 cups loosely packed arugula
- 2 teaspoons lemon juice
Preparation
1. Preheat oven to 400ºF. Season salmon with salt and pepper. Wrap each fillet with a slice of bacon; secure with a toothpick. Place a large skillet over high heat until very hot, add 1 Tbsp. oil and heat until just smoking. Add salmon; cook until bacon is crisp, about 3 minutes. Carefully turn salmon over and cook 2 minutes longer. Transfer skillet to oven and roast salmon, 2 minutes for medium or 4 for well done.2. Toss arugula with juice and 1 Tbsp. oil; season with salt and pepper. Divide among 4 plates. Remove toothpicks from salmon, leaving bacon in place. Place salmon on top of arugula. Serve immediately.
Nutritional Information
- Calories:
- 423
- Fat:
- 29g (sat 5g)
- Protein:
- 39g
- Carbohydrate:
- 1g
- Fiber:
- 0.0g
- Cholesterol:
- 134mg
- Sodium:
- 694mg
All You, NOVEMBER 2009
Zuchinni chips
Yield: 4 servings (serving size: about 3/4 cup)
Ingredients
- 1/4 cup dry breadcrumbs
- 1/4 cup (1 ounce) grated fresh Parmesan cheese
- 1/4 teaspoon seasoned salt
- 1/4 teaspoon garlic powder
- 1/8 teaspoon freshly ground black pepper
- 2 tablespoons fat-free milk
- 2 1/2 cups (1/4-inch-thick) slices zucchini (about 2 small)
- Cooking spray
Preparation
Preheat oven to 425°.Combine first 5 ingredients in a medium bowl, stirring with a whisk. Place milk in a shallow bowl. Dip zucchini slices in milk, and dredge in breadcrumb mixture. Place coated slices on an ovenproof wire rack coated with cooking spray; place rack on a baking sheet. Bake at 425° for 30 minutes or until browned and crisp. Serve immediately.
Nutritional Information
- Calories:
- 61 (28% from fat)
- Fat:
- 1.9g (sat 1g,mono 0.5g,poly 0.2g)
- Protein:
- 3.8g
- Carbohydrate:
- 7.6g
- Fiber:
- 1g
- Cholesterol:
- 5mg
- Iron:
- 0.6mg
- Sodium:
- 231mg
- Calcium:
- 87mg
Linda Oldenburg, Cooking Light, AUGUST 2005
Simple filet mignon
2 6oz filet mignon (serving is one 6oz portion)
1/4tsp sea salt
1/8tsp ground black pepper
1/4tsp garlic powder
1tbsp smart balance heart healthy spread
1. Combine spices in a small bowl
2. Rub each filet with Spice mixture
3. There are many ways to cook your steak. Grill, pan fry, broil, but I used a flat griddle.
Set oiled griddle temp to 400 degrees. Place both steaks on griddle for about 4 minutes per side. This should result in a nice Mid-rare steak.
4. Remove filets from griddle and top each with half tbsp of smart balance. Let rest for 5 to 10 minutes to ensure all of your juices stay in the meat and not on your plate.
Est. Calories 275
For the spinach salad I just used all of my favorite salad toppings
Fresh spinach
cherry tomatoes (halved)
Red onions finely sliced
carrots thinly shaved with a vegetable peeler
red bell peppers thinly sliced and cut into bite size pieces
baby bella mushrooms sliced
sprouts
toss and add your fav low cal dressing!
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