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U Can Be Healthy Recipe of the Week: Cranberry Chutney Glazed Salmon

Table of contents for U Can Be Healthy Recipe of the Week

  1. U Can Be Healthy Recipe of the Week: Cranberry Chutney Glazed Salmon
  2. U Can Be Healthy Recipe of the Week: Southwest Salmon and Sweet Potatoes

I love to cook.  And coupling that with my quest to be healthy has been one of the fun aspects of keeping myself healthy.   I am going to showcase a recipe per week of recipes that I have come upon during my quest to be healthy.  The first recipe is *drum roll*:

CRANBERRY CHUTNEY GLAZED SALMON

Ingredients:

1/2 teaspoon ground cinnamon

1/4 teaspoon ground red pepper

4 skinless salmon fillets

1/4 cranberry chutney

1 tablespoon white vinegar or cider vinegar

1/2 teaspoon of sea salt

Instructions:

Preheat broiler or grill. Combine salt if desired, cinnamon and red pepper in cup.  Sprinkle over salmon. Combine chutney and vinegar; brush about 1 tablespoon per salmon fillet.  Next, broil about 6 inches from broiler (this is usually the middle rack in most ovens) or over partially white coals (about half white/half black).  Cook for about 6 minutes (3 minutes on each side).  Makes about 4 servings

Dietary Exchanges: 1/2 Fruit, 4 Meat

Nutritional Numbers: Calories: 229, Total Fat: 9g; Saturated Fat 1g; Protein 28g, Carbohydrate 7g; Cholesterol 78g,  Sodium 104mg

This is a great meal and it is chock full of good stuff.  Salmon is one of the best foods to eat.  Particularly because it has Omega-3 in it.  This recipe has two things in it that I really like.  Cinnamon and red pepper.  I talk about the health benefits of spices in an earlier post.  The inclusion of spices in this recipe, not only adds a really good taste and kick to the meal, but also may include some health benefits from the spices.  This meal knocks it out the park.

It is low in sodium (which is good for those of us with cardiovascular concerns), low in fat and low in carbs, despite the fruit chutney.  Please try it out and tell me how you liked it.  Bon Appetit!!

P.S.  I like to change the chutney based on my tastes.  Sometimes I will use a apple chutney or a mango chutney.  It all depends on how I feel, but it makes this recipe extremely flexible.  In fact, I would encourage you to experiment.  Leave me some comments about whatever creation you develop.

Source: Diabetic Cooking, Publications International, Ltd.

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Posted under Diabetes, Healthy Recipes

This post was written by admin on November 22, 2008

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