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Monthly Archives: May 2013

Baked Salmon with Avocado Mango Salsa and Asparagus

Salmon with Avocado Mango Salsa

While I was finishing up some practice questions tonight, J put together one of this week’s recipes.

Salmon with Avocado Mango Salsa and Asparagus
Originally from Simply Recipes 

Ingredients

  • 2- 6oz salmon fillets
  • Olive oil
  • Sea salt
  • Black pepper
  • 1 large mango, peeled
  • 1 avocado (not too mushy!), peeled
  • 1/2 vidalia onion, finely diced
  • 1/2 poblano  pepper, diced
  • 2 limes
  • 1 pound fresh asparagus

Directions

  1. Preheat oven to 400F. Line a baking pan with aluminum foil. Spray with cooking spray. Place fillets skin side down on the foil. Drizzle olive oil over the top of the salmon. Sprinkle with salt and pepper. Cook for 10 minutes.
  2. Cut the mango and avocado into 1/2″ cubes. Mix them with the onion and pepper. Squeeze limes over the mixture and gently mix.
  3. Heat 1 TBSP olive oil in a skillet over medium heat. Add asparagus and cook until bright green (they will still have some crunch then). Sprinkle with salt and pepper, if needed.

—–

All in all, it was pretty good. The salsa wasn’t spicy at all, so we would use a hot pepper next time. I think the salmon would be even better if it were marinated in lime juice and hot peppers, and then grilled. You could also do this to the asparagus to add a little something special to it; I have never had lime on asparagus, but lemon is quite good. If you try it, let me know how it turns out!

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Posted by on May 22, 2013 in Nutrition

 

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Spinach Egg Scramble

I am a breakfast person. Some people don’t have an appetite for anything in the morning, or can get by with a piece of fruit or a slice of toast. Not me. I need a meal. I love having vegetables for breakfast for three reasons:

  1. They are filling (so I am not wasting 1/2 of my morning trying to ignore my  hunger or eating snacks)
  2. They help keep my blood sugars steady (I have reactive hypoglycemia)
  3. I can mentally check off 2 of my 5 veggies servings for the day (score!!)

My favorite thing to make in the morning is eggs with some type of vegetable. Usually it is an omelette, a scramble, or a frittata. This morning I threw together a spinach and tomato egg scramble over a spinach salad, topped with fresh Romano cheese and balsamic vinegar. It was delicious 🙂

I know what you’re thinking – you’re a dietitian, why are you eating cheese and eggs?!? First, eggs are actually GREAT for you. I usually eat 1 whole egg and 2 egg whites. The volume is the same as 2 whole eggs but you cut out 50 calories of fat and add in 15 calories of protein. There is no cholesterol or saturated fat in an egg white, so this is actually very heart healthy. And as for the cheese. Well, I’m a Wisconsin girl, so cheese is a pretty big part of my diet. I like to choose cheese with a lot of flavor, so that I can use a little. There is barely anything in 1/2 TBSP of aged Romano cheese, except flavor of course 😉

Spinach Egg Scramble

Spinach Egg Scramble

Ingredients

  • cooking spray
  • 1.5 cups of fresh spinach
  • 3 eggs
  • 6 cherry tomatoes
  • 1/2 TBSP fresh Romano cheese
  • 1 TBSP balsamic vinegar

Directions

  1. Heat a non-stick skillet over medium heat (around a 7) and spray with cooking spray.
  2. Once heated, add 2 egg whites and 1 whole egg. Mix together once and top with a 1/2 cup of spinach. Let stand for a few minutes.
  3. Scramble the mixture for 2 minutes to make sure the egg is cooked throughout. the spinach should start to shrink at this point. Turn off the heat.
  4. Cut the cherry tomatoes in half and place in the pan. Scramble the mixture until you are satisfied with the egg’s doneness.
  5. Put the rest of the spinach (1/2 cup) into a bowl. Pour the egg  mixture over the spinach salad. Top with cheese and balsamic vinegar.
  6. Enjoy – and get ready for a super productive morning now that your brain is nourished and your belly is full 🙂
 
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Posted by on May 20, 2013 in Nutrition

 

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