7day menu planner
7 minutes on each side or until cooked through.
Meanwhile, combine cilantro, garlic and yogurt in a bowl; mix well. Serve with chicken and couscous. Garnish with cilantro sprigs.
Makes 4 servings. Nutrition information: Each serving (prepared with fat-free yogurt) contains approximately 406 calories, 41 g protein, 9 g fat, 38 g carbohydrate, 162 mg cholesterol, 310 mg sodium and 3 g fiber.
Carbohydrate choices: 2.5.
Creamy Red Beans and Rice With Caramelized Onions
1 tablespoon butter
1 large onion, sliced
3 cups hot cooked rice 1 (16-ounce) can red kidney
beans, rinsed
½ cup sour cream
½ cup shredded Asiago ¼ teaspoon ground black pepper
Melt butter in a large skillet on medium heat. Add onion; cook 8 minutes or until it begins to brown. Add rice, beans, sour cream, cheese and pepper. Stir until blended and cheese is melted.
Makes 6 servings. Nutrition information: Each serving (prepared with reduced-sodium beans) contains approximately 268 calories,
8 g protein, 9 g fat, 37 g carbohydrate, 27 mg cholesterol, 260 mg sodium and 4 g fiber.
Carbohydrate choices: 2.5.
Salmon With Asian Walnut Slaw
3 tablespoons sweet chile
sauce
3 tablespoons teriyaki sauce Salmon With Asian Walnut Slaw
1 ½ tablespoons unseasoned
rice vinegar
4 (4- to 6-ounce) salmon filets 1 cup shredded purple
cabbage
1 cup coarsely shredded
carrots
2 medium green onions,
sliced
¾ cup coarsely chopped and
toasted walnuts, divided use Fresh cilantro leaves, torn
In a shallow dish, stir together chile sauce, teriyaki sauce and vinegar; set aside 2 tablespoons mixture. Place salmon in dish with marinade, skin side up. Marinate 30 minutes.
In medium bowl, toss together cabbage, carrots, onions, half the walnuts and reserved marinade; refrigerate.
On medium-high heat, grill salmon 3 to 5 minutes on each side until cooked through. Transfer to a platter; top with cabbage mixture. Sprinkle with remaining walnuts and cilantro. Makes 4 servings. Nutrition information: Each serving contains approximately 332 calories, 28 g protein, 20 g fat, 12 g carbohydrate, 53 mg cholesterol, 464 mg sodium and 3 g fiber.
Carbohydrate choices: 1. Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
susan@7daymenu.com