Recipe - Honey-Grilled Salmon with Pear-Stuffed Sweet Potatoes
Preparation time: 10 minutes
Cook time: 5-7 minutes
Makes 4 servings
Nutrition goldmine: Rich in Omega-3 fatty acids, cold water fish such as salmon prevent clotting in blood vessels and may help raise HDL cholesterol. Omega-3 fatty acids also help keep the heart beating in a healthy rhythm. The new guidelines recommend two-three meals of fatty fish each week.
1 tsp. paprika
1 tsp. chili powder
1 tsp. garlic powder
½ tsp. ground cumin
1 Tbsp honey
4 - 4 oz. wild Oregon salmon filets
1. Preheat broiler.
2. Combine paprika, chili powder, garlic powder, and cumin. Stir in honey to form a smooth syrup.
3. Using your fingers, spread syrup gently over the salmon. Place on a foil-covered oven-safe pan that you’ve sprayed with cooking spray. Broil for 5-7 minutes, depending on thickness, just until fish flakes easily off the fork.
Per 1 cup serving: 213 calories, 24 gm protein, 6 gm carbohydrate, 10 gm fat, 2 gm sat fat, 5 gm mono fat,
70 mg cholesterol, 1 gm fiber, 61 mg sodium
The seasoned cook notes that garlic powder is used in the rub because fresh garlic will likely burn in cooking process. Salmon is also wonderful cooked outside on the grill. Cumin is the second most popular spice in the world, next to black pepper. Cumin has a distinctive, slightly bitter yet warm flavor.
Preparation time: 15 minutes
Cook time: 1 hour
Nutrition Goldmine: Sweet potatoes contain a rich source of three antioxidants: beta-carotene and vitamins C and E. Pears are an excellent source of fiber with 4 grams per pear.
2 medium sweet potatoes
3 lg. Oregon pears, peeled and sliced into bite-size pieces
2 Tbsp. brown sugar
¼ tsp. cinnamon
¼ tsp. nutmeg chopped Oregon hazelnuts (optional)
1. Bake whole sweet potatoes at 425° for 45 minutes, or until done. Cool slightly.
2. Meanwhile, in a nonstick skillet sauté pears in olive oil over medium heat until tender, about 10 minutes. Add sugar, cinnamon, and nutmeg. Stir well for about a minute until sugar dissolves.
3. Cut potatoes in half lengthwise, scoop out pulp, leaving skin intact. Mash pulp.
4. Mix mashed potatoes and pears together and stir well. Stuff mixture back into shells.
5. Bake for 15 minutes or until heated through. Garnish with chopped nuts if desired.
Per serving: 170 calories, 2 gm protein, 35 gm carbohydrate, 4 gm fat, 0 gm sat fat, 3 gm mono
fat, 0 mg cholesterol, 6 gm fiber, 12 mg sodium
The seasoned cook knows that extra-light olive oil has the same number of calories as regular olive oil, but has a very light flavor making it quite useful in sweet dishes. Sweet potatoes are often referred to as yams, but they’re actually two different vegetables. To save time, you can prepare ahead through step 4.