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Tuesday, September 29, 2009

[Healthy_Recipes_For_Diabetic_Friends] Baked Salmon with Vegetables - 11g Carbs, 2g Fiber

Baked Salmon with Vegetables - 11g Carbs, 2g Fiber

From: The Joslin Diabetes Quick and Easy Cookbook, by Frances
Towner Giedt, Bonnie Polin, Ph.D., and Joslin Diabetes Center.

This is a particularly lovely way to cook salmon. When the puffy
package is opened at the table, revealing a perfectly cooked piece
of salmon ringed with tender vegetables, you'll wish you had invited
company for dinner.

2- 4oz salmon fillets
3 Tbsp fresh lemon juice
1 tsp grated lemon zest
Salt (optional)
Freshly ground pepper to taste
Vegetable cooking spray
2 shallots, minced OR 2 Tbsp minced red onion
1 small yellow summer squash, cut into 1/2-inch rounds
12 cherry tomatoes, stemmed
3 Tbsp coarsely shredded fresh basil
Additional fresh basil for garnish (optional)

Preheat oven to 400 degrees.

Rinse the fillets and pat dry with paper towels. Measure and note the
height of the salmon at its thickest point (it should be about 1 to
1 1/4 inches). Place the fillets in a glass dish and season with lemon
juice, lemon zest, salt (if using), and pepper. Let marinate at room temperature for 5 minutes.

Cut 2 sheets of heavy duty aluminum foil about 10 x 16 inches. Lightly
coat 1 side of each sheet with cooking spray. Place a fillet in the
center of each sheet and spoon on the lemon marinade. Top the fillets
with shallots and surround with the summer squash and cherry tomatoes,
dividing equally.

Sprinkle with basil.

Fold the foil into rectangular envelopes, crimping all the edges. Place
the foil packets on a baking sheet and bake for 10 to 12 minutes, or
until opaque.

To serve, place a packet on each of 2 dinner plates. At the table, slash
an X in each packet and peel back the foil. (Be careful, there will be
lots of hot steam.) Garnish with basil if desired.

Servings: 2
Nutrition per Serving:
208 Calories, 33% Calories from Fat, 8g Total Fat, 1.2g Saturated Fat,
24g Protein, 11g Carbs, 2g Dietary Fiber, 62mg Cholesterol, 62mg Sodium

Joslin Exchanges: 3 low fat protein, 2 vegetable