Diabetic Cooking

Main Dishes

Salmon with Brown Rice and Vegetables

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Ingredients

  • 2 cups water
  • 12 ounces skinless salmon fillets
  • 2 cups sliced asparagus (1-inch pieces)
  • 2 cups cooked brown rice
  • 1 cup spinach, sliced into 1/2-inch strips
  • 1/3 cup fat-free reduced-sodium chicken broth
  • 2 tablespoons chopped fresh chives
  • 2 tablespoons lemon juice
  • 1/8 teaspoon black pepper

Directions

Bring water to a boil in large skillet over high heat. Add salmon; reduce heat to medium-low. Cover and simmer 10 minutes or until salmon begins to flake when tested with fork. Remove salmon from skillet; cut into large pieces when cool enough to handle.

Spray separate large skillet with nonstick cooking spray; heat over medium-high heat. Add asparagus; cook and stir 6 minutes or until tender. Stir in rice, spinach, and broth; reduce heat to low. Cover and cook 1 to 2 minutes or until spinach is wilted and rice is heated through. Stir in salmon, chives, lemon juice, and pepper.

Yield: 4 servings. Serving size: 1 cup.

Nutrition Facts Per Serving:
Calories: 251, Carbohydrates: 26 g, Protein: 22 g, Fat: 6 g, Saturated Fat: 1 g, Cholesterol: 47 mg, Sodium: 62 mg, Fiber: 4 g

Exchanges per serving: 1 1/2 Bread/Starch, 1 Vegetable, 2 Meat.


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