Salmon Salad - 12g Carbs, 4g Fiber
From: Better Homes and Gardens
Makes 4 servings
Prep: 20 minutes
Chill: 30 minutes
Broil: 8 minutes
2 Tbsp olive oil
5 cloves garlic, thinly sliced
2 Tbsp lemon juice
1 Tbsp Worcestershire sauce
1 Tbsp Dijon-style mustard
1 Tbsp water
1/2 tsp pepper
1/3 cup plain fat-free yogurt
12 oz fresh or frozen skinless, boneless salmon fillets, 1 inch thick
Nonstick spray coating
10 cups torn romaine
1/2 cup thinly sliced red onion
1/4 cup freshly grated Parmesan cheese
1 cup cherry tomatoes, halved
1/2 cup pitted ripe olives, halved (optional)
1. In a small saucepan heat olive oil over medium-low heat. Cook and
stir garlic in hot oil for 1 to 2 minutes or until garlic is lightly
golden. Transfer garlic to a blender container. Add lemon juice,
Worcestershire sauce, mustard, water, and pepper. Cover; blend until
combined. Reserve 2 tablespoons of garlic mixture; set aside. Add
yogurt to remaining garlic mixture in blender. Cover and blend until
smooth. Chill until serving time.
2. Thaw salmon, if frozen. Rinse salmon; pat dry. Brush the reserved
garlic mixture evenly over salmon. Cover and chill for 30 minutes.
3. Spray the unheated rack of a broiler pan with nonstick coating.
Place the salmon on the rack. Broil 4 to 5 inches from heat for 8 to
12 minutes or until salmon flakes easily when tested with a fork,
turning once.
4. Meanwhile, in a large bowl toss romaine, onion, and Parmesan cheese
with the chilled yogurt mixture. Divide romaine mixture among 4 salad
plates. Place one salmon fillet on each salad. Top with tomatoes and,
if desired, olives.
Makes 4 servings
Nutrition facts per Serving:
234 Calories, 13g Total Fat, 3g Saturated Fat, 21mg Cholesterol,
331mg Sodium, 12g Carbs, 4g Fiber, 19g Protein
Vitamin C: 95%, Calcium: 16%, Iron: 19%
Exchanges: 2 vegetables, 2 lean meat, 1 fat