Sunday, April 23, 2017

[Healthy_Recipes_For_Diabetic_Friends] Foil Cooked Salmon Over Pan Cooked Green Beans - 14g Carbs, 5g Fiber, 5g Sugar


Foil Cooked Salmon Over Pan Cooked Green Beans - 14g Carbs, 5g Fiber, 5g Sugar

{To reduce sodium cut out the salt called for. Also, use no salt added tomato paste! Take Care, Gloria}
From: - Leyla Shamayeva, MS, RD
A fillet of heart-healthy salmon takes less than half an hour to cook, just enough time to prepare a hearty bed of green beans to serve it over. Remember, FODMAPs are types of carbohydrates that either occur naturally or are added to processed foods. As an animal protein, salmon is naturally low in them unless seasoned or crusted with higher FODMAP ingredients.

Don't forget your fiber-rich vegetables here. The slightly crunchy green beans are lightly cooked in tomatoes, which are also naturally low in FODMAPs and lend additional seasoning to the salmon. The end result is a dish that's light, flavorful, and won't trigger IBS symptoms.
Total Time 35 min
Prep 10 min, Cook 25 min
Serving: 1 (547 calories)

6 oz.salmon fillet
1/2 Tbsp olive oil
1/2 tsp salt
1/2 tsp ground black pepper
1/2 Tbsp paprika
1/2 lime, juiced
1 tsp lime zest
2 Tbsp cilantro, finely chopped (about 4-5 sprigs, leaves only)
1/8 tsp salt
1/8 tsp ground black pepper
1 Tbsp olive oil
1/8 tsp red pepper flakes (optional)
1 tsp tomato paste
1/2 large beefsteak tomato, roughly chopped
1/4 tsp salt
1/4 tsp ground black pepper
1/2 cup green beans, sliced in half

    Preheat the oven to 400F.
    Line a baking dish with aluminum foil and place the salmon on it, skin down. Drizzle with the olive oil and sprinkle with salt, pepper, and paprika. Place another sheet of aluminum foil over it and curl the edges to seal them up.
    Place in oven for 20-25 minutes (until the salmon easily flakes off with a fork).
    While the salmon is baking combine the lime juice, zest, cilantro, salt, and pepper in a bowl. Set aside.

    Heat the olive oil in a frying pan over medium heat. Add the optional red pepper flakes and tomato paste and stir for 15 seconds. Add the diced tomato, salt, and pepper and cook for 3-4 minutes, until they are soft and release their juices.
    Add the green beans, stir, and cook, covered, for another 8-10 minutes.
    Once the salmon is removed from the oven, plate the salmon over the green beans and top it with the lime and cilantro mixture.

Ingredient Variations and Substitutions

If you're a fan of lycopene-rich tomatoes, spread a teaspoon of tomato paste onto the salmon before putting it into the oven to concentrate additional flavor there. Alternatively, omit the tomato paste from the green bean mixture and use on the salmon instead.

Generally, up to ten individual almonds are well tolerated by those with IBS. For a bit of texture variety and a small amount of extra protein, fiber, and healthy fats, crush a few almonds and mix it into the green beans.

Using ten will add 70 calories to the dish.
Cooking and Serving Tips

Cooking the green beans for 8 to 10 minutes leaves them with a soft crunch. If you'd like a softer end result, cook them a little bit longer, to taste.

On its own this meal is light on carbohydrates (only 9 grams). If you'd like additional carbohydrates serve with a side of baked potato (if you use sweet potatoes, about half a cup is usually well-tolerated) or over a whole grain like quinoa, sorghum, or brown rice.

{To reduce sodium cut out the salt called for. Also, use no salt added tomato paste!}
Serving: 1 (547 calories)
Nutrition From:
Servings: 1
Serving Size: 14.3 oz
Nutrition per Serving: 501 Calories, 299 Calories from Fat, 33.6g Total Fat, 5.5g Saturated Fat, 0.1g Trans Fat, 114g Cholesterol, 2,805mg Sodium, 14g Total Carbs, 5g Dietary Fiber, 5g Sugars, 38g Protein - Vitamin A 64% - Vitamin C 42% - Calcium 40% - Iron 19%


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