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Grilled Salmon with Peaches

Credit: Good Housekeeping June 2010 issue

Total Time: 30 minutes

Makes: 4 main- dish servings

1 cup quinoa (rinsed and drained)

2 ripe peaches (pitted and cut into thin wedges)

¼ cup red onion (finely chopped)

1 tbsp sherry vinegar

¼ tsp cayenne (ground red pepper)

4 pieces salmon fillet (approx 6ozs each)

2 cups sugar snap peas (strings removed)

  1. Prepare outdoor grill for covered direct grilling on medium
  2. Prepare quinoa as label directs
  3. Meanwhile, in medium bowl, combine peaches, onion, mint, vinegar, 1/8 tsp cayenne, and 1/8 tsp salt
  4. Season flesh side of salmon with remaining 1/8 tsp cayenne and 1/8 tsp salt
  5. Place on grill skin side down. Cover and cook 5 minutes.  Carefully turn and cook 4 to 6 minutes longer or until salmon is just opaque in center.
  6. Transfer to plate and cool slightly.  Carefully peel off skin; discard
  7. Stir snap peas into quinoa. Cover and cook 2 minutes longer. Divide quinoa and snap peas among serving plates.  Top with salmon and peach mixture. Garnish with mint.


Each Serving: About 465 calories, 42g protein, 43g carbs, 13g total fat (2g saturated), 6g fiber, 93mg cholesterol, 375mg sodium.


Strawberry Salad with Poppy Seed Dressing


Total Time: 10 minutes

Makes: 6- 1 ½ cup servings

3 tbsp sugar

3 tbsp light mayonnaise

2 tbsp fat-free milk

1 tbsp poppy seeds

1 tbsp white wine vinegar

1 (10 oz) bag romaine lettuce

1 cup fresh sliced strawberries

2 tbsp slivered almonds (toasted)

  1. Dressing-  Combine first 5 ingredients in a small bowl, stirring with a whisk
  2. Place lettuce in a large bowl
  3. Add strawberries and almonds, tossing to combine
  4. Divide salad evenly among 6 plates
  5. Drizzle 1 tbsp of dressing over each serving


Each Serving: 78 calories, 3.3g total fat (0.4g saturated fat), 1.8g protein, 11.5g carbohydrates, 45mg sodium, 53mg calcium, 0.8mg iron, 2mg cholesterol.


Easy Microwave Shrimp Nachos


Total Time: 15 minutes

Makes: 6 servings

6 ozs reduced-fat tortilla chips

1 cup lower sodium salsa

½ lb cooked shrimp (coarsely chopped)

15 ozs white beans (drained and rinsed)

1 cup reduced-fat shredded pepper-Jack cheese

2 scallions (trimmed and thinly sliced)

1 small sweet red pepper (cored, seeded and thinly sliced)

  1. Line the bottom of a large microwave safe serving dish with half of the tortilla chips.
  2. Evenly spoon on half the salsa
  3. Layer half of each: shrimp, beans, cheese, scallions, and red pepper
  4. Microwave on high for 2 minutes or until hot and bubbly
  5. Repeat all of the above in a second serving dish


Each Serving: 276 calories, 9g fat (3g saturated fat), 70mg cholesterol, 902mg sodium, 37g carbohydrate, 6g fiber, 17g protein,