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Some Assembly Required: No-Sweat Summer Meals

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'Some Assembly Required' Recipes continued...

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 oven's broiler.
  • 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).

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