North Texas Dentistry Volume 5 Issue 2 - Page 23

healthy living Serves: 6 Serving Size: approximately 5 oz. Nutritional Analysis Calories 320 Sodium 119mg Fat 20g Dietary fiber 0g Saturated fat 4g Carbohydrates 18g Protein 33g Cholesterol 0mg Exchange: 5 protein (P) Simple Salmon Remove filet from refrigerator and place skin side down on foil. Rub salmon filet with olive oil. Spread Dijon mustard evenly over filet, add pepper to taste. Let salmon rest at room temperature for approximately 30 min. Bake for approximately 10 minutes per inch. Cut into 5 pieces. Drizzle with Simple Salmon Sauce. Ingredients 2 lb. salmon filet (bones removed) ½ tbsp olive oil 2 tbsp Dijon mustard Fresh ground pepper to taste Directions Leftovers are great for making Simple Salmon Spread! Preheat oven to 400- 425°F. Line a sheet pan with heavy duty foil. SIMPLE SALMON SAUCE Serves: 5; serving size: 2 Tbsp Ingredients ¼ cup light mayonnaise ¼ cup Fage 0% Greek Yogurt (or light sour cream) 1 Tbsp ketchup 1 Tbsp horseradish 4 drops of Tabasco sauce 1½ tsp lemon juice 1 Tbsp fresh dill, minced Directions Mix all the above ingredients together in a medium sized bowl. Keep chilled until ready to serve. Nutritional Analysis Calories 51 Sodium 144mg Fat 4g Carbohydrates 3g Saturated fat 1g Dietary fiber 0g Cholesterol 4mg Protein 1g Simple Salmon Spread Serves: 8 FIVE DAYS TO Longer Better COOPER WELLNESS ™ SCIENCE BASED. TRUSTED RESOURCE. nutrition and eating • healthy living workshops • exercise and activity Mix leftover Simple Salmon (5oz.) with leftover Simple Salmon Sauce (1/4 c.) or to taste. Add one 3-oz. package of Chicken of the Sea Smoked Alaskan Salmon (roughly chopped). Stir in 1 tbsp. capers, 1 tsp. lemon juice and a dash of Tabasco. Adjust seasonings. Chill for several hours. Serve on a bed of lettuce, w/ diced hearts of palm, sliced black olives, quartered artichoke hearts and julienned arugula. Drizzle with balsamic vinaigrette. Recipe provided by Kathy Duran-Thal, R.D., Director of Nutrition Cooper Wellness Program, A Cooper Aerobics Company A healthier, brighter future starts with Cooper Wellness. 12230 Preston Road | Dallas, Texas 75230 972.386.4777 | 800.444.5192 | | NORTH TEXAS DENTISTRY 23