Grated peel and juice of 1/2 orange
1 1/2 tbsp reduced-sodium soy sauce
1 Tbsp hoisin sauce
1 tsp grated fresh ginger
1 tsp toasted sesame oil
1 bag (6 ounces) baby spinach
5 tsp water, divided
4 skinless salmon fillets (about 5 ounces each), 1" thick
8 oz sugar snap peas
1 Cup match-stick cut carrots
2 scallions, sliced
1. In a small bowl, combine the orange peel and juice, soy sauce, hoisin sauce, ginger and sesame oil. Mix to blend and set aside. Place the spinach in a mound to cover 2/3 of a microwaveable dish. Drizzle and toss wih 2 tsp of the water. Place the salmon fillets on top. On the other side of the dish, toss the snow peas, carrots, 1 Tbsp of the soy mixture, and the remaining 3 tsp water. Drizzle 2 Tbsp of the soy mixture over the salmon.
2. Cover with vented plastic wrap (keep wrap about 1" above food), and microwave on high power for 5 to 7 minutes, or until the salmon is slightly opaque in the center and the vegetables are tender. Drizzle the remaining soy mixture over the salmon and vegetables. Sprinkle with the scallions.
Notes: Source: Prevention Magazine
Salmon, a popular source of good-for-you omega 3 fats, is paired with vitamin rich spinach and carrots, and sweetened with citrus.
Preparation time: 5 minutes Cooking Time: 7 minutes
Makes 4 servings:
Per serving: 347 calories, 15 g carbohydrate, 40 g protein, 13 g fat, 2 g saturated fat, 100 mg cholesterol, 595 mg sodium, 4 g fiber.
Carbohydrate choices: 1
Dietary Exchanges: 1/2 starch, 1 vegetable, 5 meat, 2 fat.