365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] Steamed Salmon and Asparagus with Mustard Dill Sauce

Tuesday, February 26, 2013

[Healthy_Recipes_For_Diabetic_Friends] Steamed Salmon and Asparagus with Mustard Dill Sauce - 14.90g Carbs, 4.36g Fiber

Steamed Salmon and Asparagus with Mustard Dill Sauce - 14.90g Carbs, 4.36g Fiber, 8.74g Sugar

From: The George Mateljan Foundation - The World's Healthiest Foods

The tangy mustard dill sauce is a great complement to both the salmon
and asparagus in this Healthiest Way of Eating recipe. It also provides
you with excellent sources of health-promoting omega-3 fatty acids,
vitamin K, niacin, selenium, protein and tryptophan.
Prep and Cook Time: 20 minutes

1 1/2 lb salmon filet, skin and bones removed and cut into 4 pieces
1 Tbsp PLUS 1 Tbsp fresh lemon juice
2 bunches asparagus, bottom fourth removed
1 Tbsp extra virgin olive oil
Salt and white pepper to taste

Mustard Dill Sauce
4 oz silken tofu
1 Tbsp prepared mustard such as Dijon
4 Tbsp fresh dill chopped
1 Tbsp honey
2 Tbsp fresh lemon juice
1/2 cup water
1/4 tsp salt
1/4 tsp white pepper
2 Tbsp extra virgin olive oil

Bring 2 inches of lightly salted water to a boil in a steamer with a
tight fitting lid.

While water is coming to a boil, put all sauce ingredients except olive
oil in a blender and begin to blend on high speed for about one minute.
While blender is running, drizzle olive oil in a little at a time. Set
aside.

Snap off tough asparagus ends. When water is at a full boil place asparagus
in steamer basket, cover, and cook until asparagus is tender, about 3-5 minutes, depending on thickness. Remove from steamer, toss with 1 Tbsp
lemon juice, 1 Tbsp olive oil, salt and pepper.

Rub salmon with 1 Tbsp lemon juice and season with a little salt and
pepper.

Place salmon in the same steamer basket and steam until pink inside, about
3-4 minutes. Place salmon on a plate and pour desired amount of sauce over
it and the asparagus.

Serving Suggestions: Serve with Tomato Dandelion Salad

Serves: 4
Total Weight: 436.01 g
Nutrition per Serving:
480.32 Calories, 266.43 Calories from Fat, 62.47 Calories from Saturated Fat,
40.06g Protein, 14.90g Carbs, 4.36g Dietary Fiber, 0.03g Soluble Fiber,
0.03g Insoluble Fiber, 8.74g Total Sugar, 7.43g Monosaccharides, 0.57g Disaccharides, 1.32g Other Carbs, 29.60g Total Fat, 6.94g Saturated Fat,
15.86g Mono Fat, 6.39g Poly Fat, 0g Trans Fatty Acids, 85.05mg Cholesterol,
110.78mg Calcium, 5.18mg Iron, 199.74mg Magnesium, 624.35mg Phosphorus,
1164.23mg Potassium, 324.98mg Sodium