365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] Arctic Char on a Bed of Kale

Tuesday, November 3, 2009

[Healthy_Recipes_For_Diabetic_Friends] Arctic Char on a Bed of Kale - 14g Carbs, 2g Fiber

Arctic Char on a Bed of Kale - 14g Carbs, 2g Fiber

From: Eating Well September/October 2009

Arctic char, related to salmon and trout, is sustainably farmed, making
it a "best choice" for the environment. It has a mild flavor and cooks
up quickly. We like the taste and texture of Lacinato (a.k.a. Dinosaur)
kale in this dish. Serve with mashed potatoes.

Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol
| Low saturated fat | Low sodium | Healthy weight | Heart healthy |
High potassium | High calcium

Servings: 4
Active Time: 30 minutes
Total Time: 30 minutes

1 Tbsp extra-virgin olive oil
1 large shallot, thinly sliced
1 cup reduced-sodium chicken broth
1/4 cup water
1-1 1/2 lb kale, tough stems removed, coarsely chopped (14-16 cups)
1 lb skinned arctic char OR salmon fillet, cut into 4 portions
1/4 tsp salt
1/4 tsp freshly ground pepper
1/4 cup reduced-fat sour cream
2 tsp prepared horseradish
1 Tbsp chopped fresh dill OR 1 tsp dried
4 lemon wedges for garnish

1. Heat oil in a large skillet over medium heat. Cook shallot, stirring,
until beginning to soften, about 2 minutes. Add broth, water and half
the kale; cook, stirring, until slightly wilted, about 1 minute. Add
the remaining kale and cook until tender, about 8 minutes.

2. Sprinkle fish with salt and pepper and place on the kale. Cover and
cook until the fish is just cooked through, 5 to 7 minutes.

3. Meanwhile, combine sour cream, horseradish and dill in a bowl. Serve
the fish and kale with the sauce and lemon wedges.

Servings: 4
Nutrition per Serving:
335 Calories 16g Fat, 3g Sat, 8g Mono, 90mg Cholesterol, 35g Protein,
14g Carbs, 2g Fiber, 424mg Sodium, 1135mg Potassium

Nutrition Bonus:
Vitamin A (353% daily value), Vitamin C (230% dv), Potassium (32% dv),
Calcium & Iron (24% dv), Magnesium (19% dv), good source of omega-3s.

1 Carbohydrate Serving
Exchanges: 2 vegetable, 4 lean meat, 1 fat

READER'S COMMENT - -
"This was so easy to make and very tasty. I used Salmon and this is the
first time I've ever tried Kale. I didn't have time to make mashed
potatoes so I baked potatoes in the micro and used some of the sour
cream sauce along w/a little...