Helpful Hints
- You can use cherry tomatoes instead of grape tomatoes.
- Use the same pan to cook the salmon, vegetable medley and tomatoes.
Countdown
- Make salmon dish.
- Saute tomatoes in same skillet.
Shopping List
3/4 pound wild-caught salmon fillets, 1 bottle dry white wine, 1 bottle ground allspice, 1 bottle dried thyme, 1 package broccoli florets, 1 pound red potatoes, and 1 container grape tomatoes.
Staples: canola oil (or substitute), carrots, salt and black peppercorns.
White Wine Poached Salmon With Vegetable Medley
Recipe by Linda Gassenheimer
Ingredients- 2 1/2 cups water, divided use
- 1/2 cup dry white wine
- 1 teaspoon ground allspice
- 1 teaspoon dried thyme
- 1 cup broccoli florets
- 1 cup sliced carrots
- 1 pound red potatoes, cut into 1/2-inch pieces
- 3/4 pound wild-caught salmon fillets
- 3 teaspoons canola oil (or substitute), divided use
- Salt and freshly ground black pepper
- 1 cup grape tomatoes
Directions
Add 2 cups water, white wine, allspice, thyme, broccoli, carrots and potatoes to a large saucepan. Bring to a simmer over medium heat, cover and cook for 5 minutes. Add the remaining 1/2 cup water and salmon. Cover and simmer gently, 5 minutes. Do not boil. Remove vegetables and salmon with a slotted spoon to two dinner plates. Bring liquid in saucepan to a boil and reduce by half, about 3 to 4 minutes. Remove saucepan from heat and stir in 1 teaspoon oil and add salt and pepper to taste. Spoon sauce over salmon and vegetables.
Add 2 remaining teaspoons oil to the same saucepan along with grape tomatoes. Saute 2 minutes. Sprinkle with salt and pepper to taste. Arrange them around salmon and vegetables. Makes 2 servings.
Per serving: 560 calories, 160 calories from fat, 18 g fat, 2.3 g saturated fat, 7.9 g monounsaturated fat, 95 mg cholesterol, 41 g protein, 49 g carbohydrates, 7 g dietary fiber, 8 g sugars, 460 mg sodium, 2425 mg potassium, 555 mg phosphorus.
Exchanges: 2 starch, 3 vegetable, 5 lean protein, 1 fat, 1/2 alcohol.
From “Mix ‘n’ Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer’s latest book is “Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals,” published by the American Diabetes Association. To order either book call 1-800-232-6733 or at www.shopdiabetes.org.
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