For most of us, serious dieting won't begin until after the new year
but I find that it's getting harder to loose the unwanted pounds if I wait
until January. In between Thanksgiving and Christmas, I try to get back on
track.
I use what I consider to be a sensible diet. It doesn't fit into
any of the diet categories. It's not a high-protein diet and it's not a low-fat
diet. For lunch and dinner, I eat lots of vegetables along with a 4 ounce
serving of fish, chicken or lean meat.
For breakfast I eat low-fat cottage cheese with fruit or maybe an
omelette made with mostly egg whites and a little cheese topped with
salsa.
What I leave out is the bread, pasta, potatoes and dessert. This
recipe for salmon fits the bill perfectly. Although not low in fat, salmon
is high in protein and rich in omega-3 oils. These fats have been linked
to lowering LDL, the bad cholesterol, and elevating HDL, the good
cholesterol.
When served with a large salad and a generous side of steamed
vegetables, salmon is a delightful way to "diet."
Pan Seared Salmon
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Time to table: 20 minutes
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Serves 2 adults and 2 children
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1 1/4 pounds coho salmon fillets
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Salt and pepper for seasoning
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1/4 teaspoon garlic powder
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Olive oil spray
Orange Ginger Scallion Sauce
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2 garlic cloves, minced
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2 teaspoon grated fresh ginger
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1/2 cup orange juice
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1 1/2 teaspoons cornstarch
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1/4 cup soy sauce
Grown-Ups:
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2 green onions, rinsed and sliced
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1/2 teaspoon red chili sauce
Season the salmon for the grown-ups with salt, pepper and garlic
powder. Season the salmon for the kids with salt. Coat a non-stick skillet
with olive oil spray and heat over medium-high heat for 2-3 minutes. Sear
the salmon for about 5 minutes on both sides or until done. Cut into serving
size pieces and arrange on individual dinner plates.
Add the garlic and ginger to the skillet. Cook while stirring over
medium-high heat for about a minute. Pour in the orange juice. Mix the cornstarch
with the soy sauce and pour into the mixture while stirring. Bring to a boil
and cook for 1 minute. Pour half of the sauce into small bowls for the children.
Add the green onions and red chili sauce. Heat through and spoon over the
salmon for the grown-ups.
Calories 260; Calories from fat 100; Total fat 11g; Saturated fat
2.5g; Cholesterol 70mg; Sodium 670mg; Carbohydrate 7g; Dietary fiber 0g;
Sugars 3g; Protein 31g
To order,
"The
Whole Family Cookbook: Two-Tiered Meals to Please Both Parents and Kids"
click on this link.
About the Author: Kristene Fortier lives in the San Francisco Bay
Area with her family which includes two picky kids. She is a syndicated columnist
for "Pleasing Picky Eaters" and the author of The Whole Family Cookbook,
Two-Tiered Meals to Please Both Parents and Kids.. Order your copy through
amazon.com or call 1-800-852-4890. Send
questions or tips to
pickykids@aol.com. |
