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Show i I ( ' Davis County Clipper Tuesday, January 21. 1997 page Cl & hy Easy Salmon Savvy Salmon is an excellent source of beneficial polyunsaturated Omega-- 3 fatty acids. Recent studies have shown that Omega-- 3 fatty acids reduce the risk of cardiac arrest. Salmon has less saluiated fat than an equal portion of any meat or poultry. Salmon is a good souice of folacm. which has been shown to reduce the risk of heart disease by fighting homocysteine, an ammo acid which conti lbutes to heart disease. Salmon is a versatile fish and is perfect lor many low fat. heart healthy cooking methods like grilling, broiling or poaching Because it is high in Omega-- fatty acids, it retains its flavoi and moistuie, natuially Cook salmon 10 minutes per inch of thickness, turning once halfway through cooking time. Salmon is perfectly cooked when the flesh is firm, opaque, and still moist. To test, press lightly with a fork and watch the flesh separate easily. For a free salmon ret ipe bnn lime, t onhit I Salmon Marketers International at 3 Potato Powet! The news is out ... America's favorite vegetable is healthier than we thought. The TI)A lecently announced that one medium potato has just 100 calories, instead of 120 and the vitamin C content has increased from 409 to 4 59 of the Daily Value. In addition, one medium potato has 3 grams of fiber As always, potatoes are fat free. According to a study published in the huropean Journal of Clinical Nutrition, the potato is a very filling and satisfying food, ranking highest in Satiety Index (SI). What does this mean? For those ol us who are dieting or trying to maintain our weight, we should be increasing our intake of "filling" foods or those that give you the most satisfaction loi the least amount of calories like potatoes. For more potato recipes, please send a stamped envelope to. Spuds in Spat e, 5105 Fast 41st Avenue, Denver, CO S02I6. r I (itrus Suggestions ompany s coming! What to make ? If you re overwhelmed, thinking you ve got to produce and sinfully caloric, relax! Cooking for something thats elaborately if you keep a few tips in mind. company can be both easy and guilt-fre- e Start with foods everybody loves, such as salmon, potatoes and citrus fruits. These ingredients restaurant as in your own represent high quality; and theyre equally at home in a four-sta- r kitchen. And while they guarantee you can produce a menu of dishes that taste good, these foods are good for you, too. Serx'e baked salmon with a touch of citrus and herbs. Accompany with delicious potato pancakes made by simply smashing seasoned potatoes into shape! For dessert, lemon sorbet in lemon boats is impressive, yet made in minutes. time-consumi- A juiced only) 1 butter garlic clove, minced Mince a few herb leaves for butter sauce and reserve. Cut 2 deep bias-cslits across width of each fillet. Stuff each slit with citrus slice and herbs. Heat oven to 425 degrees. Combine butter, garlic, citrus zest, juice and minced herbs in small pan over high heat; boil minute. Place fillets in baking dish and pour butter sauce over. Bake for 8 to 2 minutes depending on thickness. Serves 4. Nutritional information per serving: 314 calories, 22 gfat (21 g unsaturated fat), 29 g protein. 1 1 1 Shanghai Salmon A "fusion" recipe, this stir-fr1 y blends flavors from the Southwest and Asia. Lemon new twist on an old favorite, these pant akes are low fat, easy and delu ions Salt Garlic pepper or lemon pepper 13 cup nonfat sour cream 1 tablespoon snipped chives or thinly sliced green onions Prick each potato with tines of fork; arrange in microwave oven in a circle. Microwave on HIGH 10 to 12 minutes until tender, turning over halfway through cooking. Place on cutting surface. While hot, with bottom of plate, nonstick gently press down on each potato until 12 inch thick. In skillet over medium heat, heat tablespoon of the oil. With spatula, carefully transfer potatoes to skillet. Sprinkle with salt and pepper. Saute about 3 minutes until golden brown on bottoms. Add another tablespoon oil to skillet. Turn potatoes over and brown other sides. Sprinkle with salt and pepper. Meanwhile, in small bowl, mix sour cream, chives, and a dash salt. Accompany pancakes with sour cream mixture. Serves 4. tt Note: Microwave cooking time is based on a microwave. Adjust cooking time to your own oven. Nutritional information per serx mg: 256 i alories, 7 g fat, 6 g protein, 44 g carbohsdrate. 1 700-wa- 14 cup grated Romano 1 1 pound salmon, cubed 12 red onion, sliced thick 2 sweet peppers, sliced thin Stir together lemon zest, juice, honey, soy sauce and ginger with warm 1 h heat. Sear salmon water; reserve. Heat oil in large skillet over cubes in hot oil on all sides for 3 minutes. Remove to a plate; reserve. Add 1 minute. Add 5 more minutes. onion to pan and stir-fr- y peppers and stir-fr- y Add salmon and sauce, bring to boil and cook 1 minute. Garnish with slivered green onions and toasted sesame seeds, if desired. Serves 5. Nutritional information per serving: 375 calories, 23 gfat (20 g unsaturated fat), 29 g protein, 13 g carbohydrate. medium-hig- Grated peel of 12 Sunkist lemon Juice of 2 Sunkist lemons (13 cup) In saucepan, combine water and sugar. Heat, stirring to dissolve sugar. Add lemon peel and juice. Pour into shallow dish or bowl, Ireee, stirring occasionally, until almost firm, about 2 hours. Break up with spoon In food processor (in 2 batches) or with electric mixer, mix until smooth but icy. Refreeze. Remove from freezer a few minutes belore serving Serve in dessert glasses or scoop into lemon boats. Serves 5 (about cups). Lemon boats Cut large lemons in half lengthwise. Carefully ream out juice, reserve for Lemon Sorbet. Scrape shells clean" with spoon. To prevent tipping, cut thin slice from bottom of shells. Lemon boats may be made ahead and frozen until ready to use. Nutritional information per sen mg M i alories, 0 g fat. I g protein, 21 4 g carbohsdrate. Mixed Greens Orange-RaspberrThis colorful tablespoon dried basil 14 12 teaspoon garlic salt 3 pounds (4 medium) potatoes, halved lengthwise and cut into strips Roasted Red Pepper Dip (recipe follows) - with Vinaigrette y salad is especially beautiful with Morn ( Mood I manges Vinaigrette: cheese tablespoon olive oil Heat oven to 475 degrees. Coat large baking sheet with vegetable cooking spray. In large bowl, mix cheese, oil, basil and garlic salt. Add potatoes; toss to coat. Arrange in single layer on baking sheet. Bake in center of oven 15 minutes. Turn potato strips over and continue to bake about 15 minutes until tender and golden brown. Serve immediately with Roasted Red Pepper Dip. Serves 8 as an appetizer. Roasted Red Pepper Dip: In blender, puree 12 cup drained, prepared roasted red peppers. Transfer to bowl; mix in 14 cup nonfat sour cream to blend thoroughly. Mix in 12 to 1 teaspoon sugar to balance flavors. Makes about 34 cup. Nutritional information per serving- 121 calories, 3 gfat, 4 g protein, 21 g carbohydrate. ans time of die sear 12 cup sugar Simple to make, these files aie so tasty that sou'll never know they are low fat tablespoon grated ginger is refreshing 2 cups water Festive Fries 2 tablespoons warm water 2 tablespoons oil Sorbet and elegant dessert, this soibet An eass 8 potatoes, uniform in size, about 3 ounces each 2 tablespoons olive oil, divided lemon, zested and juiced 2 tablespoons honey 2 tablespoons soy sauce 1 8 Smashed Potato Pancakes Elegant, yet simple, this ret ipe is perfet t for entertaining 20 fresh sage, mint or basil leaves 4 salmon fillets (4 oz. each) 2 oranges or lemons or limes (1 sliced, 1 zested and 2 tablespoons year-roun- d ng Herb and Citrus Salmon Pockets Fresh citrus is fat free, low in sodium, and has no cholesterol or saturated fat It is loaded with important nutrients and is easy to find, Citrus is high in vitamin C, which seems to improve cholesterol levels, and may reduce the risk ol heart attack and stroke by making the blood less sticky. Oranges and grapefruit are high in dietary fiber. Research has shown that low-fdiets high in soluble fiber can reduce blood cholesterol and lower the risk of heart attack. Oranges are a good source of folic acid (a B vitamin). New research shows that folic acid contributes to a healthy heart by combating the annuo acid, homocysteine, which is linked to heart disease. tor i it nts information and ret tpes, tall the loll free RUS-5- . Simkist Citrus Line 1 1 1 6 1 12 Grated peel of 12 Sunkist orange ( 1 teaspoon) Sunkist oranges (13 cup) Juice of cup vegetable oil tablespoons raspberry vinegar tablespoon finely minced shallots mustard teaspoon Dijon-styl- e Salt and pepper, to taste teaspoon honey (optional) cups mixed salad greens, rinsed, dried and torn into bite-siz- e pieces orange, peeled and sectioned; use Sunkist Moro (blood) oranges if available cup raspberries Into blender, measure peel, juice, oil, vinegar, shallots and mustard, blend minute. Season with salt and pepper. Mix in honey, if desired. In bowl, toss greens with enough vinaigrette to coat; garnish with orange sections and raspberries. Serve immediately. Serves 4 to 6. Orange Sections: With sharp knife, peel orange. Working over a bowl to reserve juice, cut along both sides of each dividing membrane and lift sections from center. Nutritional information per senmg- 115 calones. 9.3 gfat, 1 g protein. 1 g carbohsdrate. 1 |