Some Assembly Required: No-Sweat Summer Meals
Tips and recipes to help you keep your cooking cool
'Some Assembly Required' Recipes continued...
Yield: 4 servings
Per serving: 360 calories, 19 grams protein, 42 grams
carbohydrate, 14 grams fat (5.5 grams saturated fat, 7.1 grams monounsaturated
fat, 1.2 grams polyunsaturated fat), 24 milligrams cholesterol, 6 grams fiber, 195
milligrams sodium. Calories from fat: 35%.
Toaster-Oven Pesto Salmon
Journal as: 1 serving lean fish with sauce
1 1/4 pound salmon filet, cut into 4 pieces
1 lemon, halved
2 tablespoons white wine (or substitute non-alcoholic beer)
2 tablespoons pesto (I like Armanino Farms frozen pesto), thawed
2 tablespoons toasted pine nuts (optional)
- Cover the toaster oven pan with foil, and then coat the foil with canola
cooking spray. Place salmon filets, skin-side down, on the foil-lined pan.
- Squeeze one of the lemon halves over the salmon, then drizzle the white
wine over it. Let it marinate for 15 minutes while you preheat the toaster
- Spread 1/2 tablespoon of the pesto over each serving of salmon. Broil until
fish flakes and flesh is opaque and light pink (about eight-10 minutes per inch
of thickness, depending on your toaster oven; cooking time was about 15 minutes
total with my toaster oven). The pesto will form a nicely browned crust.
- Cut the remaining lemon in thin slices. Garnish each salmon piece with
toasted pine nuts (if desired) and a couple of lemon slices.
Yield: 4 servings
Per serving: 230 calories, 29 grams protein, 2 grams
carbohydrate, 11 grams fat (1.8 grams saturated fat, 3 grams monounsaturated
fat, 3.6 grams polyunsaturated fat), 79 milligrams cholesterol, 0.2 grams
fiber, 111 milligrams sodium. Calories from fat: 46%.
California Roll Wrap
If the popular California Roll type of sushi were a sandwich, this is what
it would be. I used fresh crab meat because it was on sale, but use imitation
crab if you prefer.
Journal as: 1 serving sushi + 1slice bread
3 tablespoons light cream cheese
3 tablespoons fat-free sour cream
4 green onions (the white and part of the green), chopped (about 1/4 cup)
1/2 pound fresh crabmeat (free of bones)
Pepper to taste
6 whole-wheat 8-inch tortillas (or the tortilla of your choice)
1 cucumber, thinly sliced
1 tablespoon wasabi powder, combined with 1 tablespoon cold water
1 large avocado, quartered, pitted and sliced
- Add cream cheese, sour cream, green onions, and crab to food processor and
pulse until well blended (about five seconds). Add pepper to taste.
- Soften the tortillas by wrapping in a slightly damp cloth and microwaving
on HIGH for about a minute.
- Spread one-sixth of the crab mixture on each tortilla. Then top each with
about 12 thin slices of cucumber. Spread a small line of the wasabi mixture
down the center of each tortilla (use more or less depending on your taste).
Top the wasabi with the avocado slices.
- Fold one end of each tortilla up toward the center, then continue to roll
until you have a wrap (with the avocado in the center of each wrap).