Healthier Together

Spring/Summer 2017 issue
 
     
Make it a heart healthy dinner

Make it a heart healthy dinner

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Asian-styled steamed salmon

Prep time: 15 minutes • Cook time: 10 minutes

Ingredients

1 cup low-sodium chicken broth

½ cup shiitake mushroom caps, rinsed and sliced (or substitute dried shiitake mushrooms)

2 tablespoons fresh ginger, minced (or 2 teaspoons ground ginger)

¼ cup green onions, rinsed and chopped

1 tablespoon light soy sauce

1 tablespoon sesame oil (optional)

12-ounce salmon fillet, cut into four portions (3 ounces each)

Directions

  1. Combine chicken broth, mushroom caps, ginger, scallions, soy sauce and sesame oil (if using) in a large, shallow sauté pan. Bring to a boil over high heat, then lower heat and simmer for two to three minutes.
  2. Add salmon fillets, and cover with a tight-fitting lid. Cook gently over low heat for four to five minutes or until the salmon flakes easily with a fork in the thickest part (to a minimum internal temperature of 145 degrees).
  3. Serve one piece of salmon with ¼ cup of broth. Enjoy!

Nutrition facts

Serving size: 3 ounces salmon, ¼ cup broth

Each serving provides:

Calories: 175
Total fat: 9 g
Saturated fat: 2 g
Cholesterol: 48 mg
Sodium: 208 mg
Total fiber: 1 g
Protein: 19 g
Carbohydrates: 4 g
Potassium: 487 mg

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