Black Bean-Salmon Stir-Fry - 12g Carbs, 3g Fiber
From Eating Well Magazine
Yield: 4 servings, about 1 1/2 cups each
Active Time: 20 minutes
Total Time: 20 minutes
Ease of preparation: Easy
We use a generous amount of fiber- and vitamin C-rich bean sprouts in
this quick stir-fry that combines tender cubes of salmon and a rich
black bean-garlic sauce.
Make it a Meal: Serve with store-bought crepes and plum sauce.
1/4 cup water
2 Tbsp rice vinegar
2 Tbsp black bean-garlic sauce (see Note)
1 Tbsp Shao Hsing rice wine or dry sherry (see Note)
2 tsp cornstarch
Pinch of crushed red pepper
1 Tbsp canola oil
1 lb salmon, skinned (see Tip) and cut into 1-inch cubes
12 oz mung bean sprouts (6 cups)
1 bunch scallions, sliced
Whisk water, vinegar, black bean-garlic sauce, rice wine (or sherry),
cornstarch and crushed red pepper in a small bowl until combined.
Heat oil in a large nonstick skillet over medium-high heat. Add salmon
and cook, stirring gently, for 2 minutes. Add bean sprouts, scallions
and the sauce mixture (the pan will be full). Cook, stirring, until
the sprouts are cooked down and very tender, 2 to 3 minutes.
Per serving:
302 Calories, 17g Fat (3g Sat, 6g Mono), 67mg Cholesterol, 12g Carbs,
26g Protein, 3g Fiber, 802mg Sodium, 608mg Potassium
Nutrition bonus:
Selenium (60% daily value), Vitamin C (33% dv), Folate (24% dv),
Potassium (17% dv), excellent source of omega-3s
1 Other Carbohydrate Serving
Exchanges:
1 vegetable, 1/2 other carbohydrate, 3 lean meat, 1 fat
How to skin a salmon fillet:
Place salmon fillet on a clean cutting board, skin-side down. Starting
at the tail end, slip the blade of a long knife between the fish flesh
and the skin, holding down firmly with your other hand. Gently push
the blade along at a 30 degree angle, separating the fillet from the
skin without cutting through either.
Notes:
Black bean-garlic sauce, a savory, salty sauce used in Chinese
cooking, is made from fermented black beans, garlic and rice wine.
Find it in the Asian-foods section of some supermarkets or at Asian
markets. The "cooking sherry" sold in many supermarkets can be
surprisingly high in sodium. We prefer dry sherry, sold with other
fortified wines in your wine or liquor store. Source: Find frozen wild
Alaskan salmon at www.ecofish.com, (877) 214-FISH.