My "Diabetes Forecast" arrived for July 2011 and I was set for the first three meals. To get at it, I took one package of salmon with the skin on; put some kosher salt and fresh ground pepper to taste and 1 tablespoon of olive oil.
Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper. Place the salmon, skin side down, on the baking sheet. Season the salmon with salt and pepper, and brush with olive oil.
Roast the salmon for 20 to 25 minutes, or until cooked through. It can still be a little pink
Remove the skin, and serve the pre cut and packaged four ounce package. Any leftovers can be stored covered, in the refrigerator for u to two days. 180 calories.
This one takes a little more time but the effort is worth the finished dish. Make the salmon patty (3 x 1 inch, 3 or 4 ounces.) Once again I went after one of the packages I carried home from Kansas City. If I wanted to make five servings, I would have picked up three packages of salmon or ¾ pounds. You then cook the salmon like stated above.
It takes 25 minutes to prepare and 10 minutes to cook.
This is for 5 servings.
Take ¾ lbs. cooked Roast salmon
2 tsp, Canola oil (divided use)
¼ cup chopped onion
¼ cup chopped celery
½ cup Panko bread crumbs
2 Tbsp minced scallions
1 Tbsp. reduce d-fat mayonnaise
1 Tsp. Dijon mustard
Add Salt and freshly ground black pepper to taste.
Flake the cooked roast salmon
Heat 1 tsp. of the canola oil in a large skillet over medium heat. Add the onion and celery, and sauté for 3 to 4 minutes. Add the mixture to the salmon. Add in the bread crumbs, scallions, mayonnaise, mustard, salt, and pepper, and mix well. Using about 1/3 cup of the mixture per serving to form into the patties. Add the cakes to a plate, and set aside in the refrigerator uncovered for 10 to 20 minutes.
Now coat a skillet with cooking spray, and bring to medium-high heat. Add the remaining 1 tsp. of canola oil, and sauté' the salmon cakes for 5 minutes per side, flipping gently, until well browned. The cakes should be crispy on the outside and tender and flaky on the inside. How is that for 200 calories that is great for diabetics.
On my third day I made a Salmon Stir-Fry
I reached for two packages of my salmon which weighed ½ pound. Then cooked it like the Roasted Salmon above and cut into medium chunks. This dish is a quickie with 10 minutes to prepare and 10 minutes to cook.
2 tsp. canola oil
2 tsp. peeled, grated fresh ginger,
2 scallions, minced
2 garlic loves, minced
1 large red pepper seeded and sliced into ½-inch strips.
1 cup broccoli florets
3 Tbsp. reduced-sodium, low-fat chicken broth
½ kb, Roasted Salmon, cut into medium chunks
1 Tbsp. light soy sauce
1 Tbsp. Hoisin sauce (At Wall mart)
2 tsp. toasted sesame seeds for garnish. (At Wall mart)
In a large wok or skillet, heat the oil over medium high heat, Add the ginger, scallions, and garlic, and stir-fry for 30 seconds.
Add in the red pepper, and stir-fry for 2 minutes. Add in the broccoli, and stir-fry for 1 minute. Add in the chicken broth, cover, and steam for 1 to 2 minutes until the broccoli turns bright green and is crisp. Add in the salmon, soy sauce, and Hoisin sauce, and toss very gently, Garnish the stir-fry with toasted sesame seeds. An easy 180 calories.
Every one needs help, so here is my contribution to a great meat for diabetics. Have a Happy
Larry Eiker is a Kennett resident who enjoys traveling all over the world and experiencing
great food, while bringing some of those ideas back home to the Bootheel to share with others.