Healthy 5 Minute Meal

Many people use the excuse that they don't have time to eat healthy. Yet healthy eating doesn't have to be complicated. Here's a recipe that literally takes about 5 minutes to prepare and is really delicious.

Asian Salmon Salad

1 (7.5 oz) can pink salmon, ideally look for one without bones
1/2 teaspoon grated fresh ginger or a sprinkle of powdered ginger
1 teaspoon fresh lime juice
1 tablespoon finely chopped scallions, green parts only
1/8 teaspoon sea salt
1 teaspoon sesame oil

Drain the salmon in a fine-mesh strainer and remove any bones. Place the salmon into a small bowl and use a fork to break it up. Add the ginger, lime juice, scallions, salt, and sesame oil. Mix well and taste. You many want to add a pinch of salt or squeeze of lime. (Source: One Bite At A Time by Rebecca Katz)

Serve the salad over bagged salad greens with some added veggies such as sliced cucumber and carrot. If desired, round out your meal with a small whole grain roll or slice of sprouted bread and a piece of fruit.

The salad makes about 1 cup, which can be divided into 2-4 servings.

Here is the nutrition info (just for the salmon salad) if dividing it into 4 servings.

Calories: 87; Total Fat: 5 grams; Carbohydrates: 0 grams; Protein: 10 grams; Sodium: 302 mg

Need help with more healthy 5 minute meal ideas? Contact me for an appointment today.

Super Fast Supper

Miso-Glazed Salmon with Wilted Spinach

We all know we should be eating more fatty fish to get those heart-healthy omega-3 fatty acids, but one of the biggest challenges my clients face is how to cook fish. This is a super easy and delicious recipe that I found in Cooking Light magazine. Just prepare the glaze, brush evenly over your fish, and then broil for about 8 minutes. Wilted spinach complements the salmon. Add a side of mircorwavable brown rice or a sweet potato and you've got a complete meal in under 20 minutes.

Miso is a fermented soybean paste. It can often be found in the dairy aisle (near the tofu) at natural food stores. Look for jars of time-saving pretoasted sesame seeds in the spice aisle.

Yield: 2 servings (serving size: 1 fillet and about 3/4 cup spinach mixture)

Ingredients

Fish:
1 tablespoon white miso paste
2 teaspoons mirin (sweet rice wine)
2 teaspoons rice vinegar
2 teaspoons low-sodium soy sauce
1/2 teaspoon sugar
1/2 teaspoon grated peeled fresh ginger
2 (6-ounce) skinless salmon fillets
1 teaspoon toasted sesame seeds

Spinach:
2 teaspoons dark sesame oil
1 teaspoon bottled minced garlic
1 (10-ounce) package fresh spinach
2 teaspoons low-sodium soy sauce

Preparation
1. Preheat broiler.
2. To prepare fish, combine the first 6 ingredients in a small bowl, and brush evenly over fish. Arrange fish on a foil-lined baking sheet; broil for 8 minutes or until desired degree of doneness. Sprinkle with sesame seeds.
3. To prepare spinach, while fish broils, heat sesame oil in a large nonstick skillet over medium-high heat. Add garlic and spinach to skillet; cook 30 seconds or until spinach just begins to wilt, tossing mixture constantly. Stir in 2 teaspoons soy sauce.

Nutritional Information

Calories: 347
Fat: 16.5g (sat 3.3g,mono 6.9g,poly 5.1g)
Protein: 37.5g
Carbohydrate: 12.6g
Fiber: 4.9g
Cholesterol: 80mg
Iron: 5.3mg
Sodium: 805mg
Calcium: 175mg