Tuesday, April 17, 2012
Baked Salmon and Barley Pilaf
Baked Salmon with Tomatoes, Mushrooms and Spinach
Serves 4
4 salmon fillets, 4 ounces each
4 ounces fresh mushrooms, sliced
2 medium tomatoes, diced
1 cup (45 g) baby spinach, chopped
1/4 cup (60ml) sun-dried tomato salad dressing (your favorite brand of preference)
1. Preheat oven to 375F
2. Spray a 8x8 pan with cooking spray. Lay salmon fillets in the pan.
3. Mix together all remaining ingredients, and cover the salmon.
4. Bake for 25 minutes.
Nutritional data:
Calories: 235
Fat: 11.1g
Sat fat: 1.8g
Chol: 70mg
Sodium: 255mg
Carbs: 5.1g
Fiber: 0.8g
Protein: 25.2g
Barley Pilaf
Serves 4 (1/2 cup portions)
1/2 cup uncooked barley (quick cooking type)
1 cup water
4 ounces fresh mushrooms, sliced
1/2 cup frozen peas, thawed
Cooking spray
1. Bring water to a boil. Add barley, cover, reduce heat to a simmer. Let simmer for 10-12 minutes, or until the water is absorbed.
2. Spray a non-stick skillet with cooking spray. Saute the mushrooms over medium-high heat until hot and soft.
3. When the barley is done, stir in the mushrooms and peas. Let sit for 5 minutes.
Nutritional data:
Calories: 68
Fat: 0g
Sat fat: 0.2g
Chol: 0mg
Sodium: 9.4mg
Carbs: 15.3g
Fiber: 2.3g
Protein: 2.4g
Raspberry Balsamic Vinaigrette (made for the simple salad in the picture)
Serves 1
1 tablespoon olive oil
2 teaspoons balsamic vinegar
2 teaspoons Penzey's Raspberry Enlightenment
1/4 teaspoon Penzey's Sunny Paris salt-free herb blend
Nutritional data:
Calories: 149
Fat: 14g
Sat fat: 2g
Chol: 0mg
Sodium: 2.5mg
Carbs: 5.8g
Fiber: 0g
Protein: 0.1g
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