Kim’s Salmon & Lentils: A Heart-Healthy Combination
by Kim Becker
Since February is designated as American Heart Month, I wanted to share a heart healthy recipe that not only meets the necessary dietary guidelines but also meets my requirements for a great recipe. Not only must it be delicious, but it has to be quick and easy.
This meal delivers on both fronts. It features two of my favorite foods—salmon and lentils. Salmon contains those heart healthy omega 3 fats, and lentils contain cholesterol-lowering soluble fiber, which may help lower cholesterol and improve blood sugar levels.
It also has the added bonus of lots of nutrient rich vegetables. Serve this with the Spinach & Citrus Salad and your heart will love you.
Salmon on a Bed of Lentils
2 teaspoons extra-virgin olive oil
1 tablespoon finely chopped shallots
2 teaspoons minced garlic
2 1/2 cups reduced-sodium chicken broth
1 cup green or brown lentils, rinsed
1 small onion, peeled and studded with a clove
1 1/2 teaspoons chopped fresh thyme, or 1/2 teaspoon dried
1/4 teaspoon salt
Freshly ground pepper, to taste
2 carrots, peeled and finely chopped
1 medium turnip or parsnip, peeled and finely chopped
1 pound salmon fillet, skin removed, cut into 4 portions
2 tablespoons chopped fresh parsley
1 lemon, quartered
Heat oil in a Dutch oven or deep sauté pan over medium heat. Add shallots and garlic and cook, stirring, until softened, about 30 seconds. Add broth, lentils, onion, thyme, salt and pepper. Bring to a boil, reduce heat to low and simmer, covered, until the lentils are tender, 25 minutes.
Add carrots and turnips; simmer until the vegetables are tender, about 10 minutes more. Remove the onion. Add more broth if necessary; the mixture should be slightly soupy. Taste and adjust seasonings.
Lay salmon fillets on top, cover the pan and cook until the salmon is opaque in the center, 8 to 10 minutes.
Serve in shallow bowls, garnished with parsley and lemon wedges.
Per serving: 382 calories; 11 g fat (2 g sat, 4 g mono); 65 mg cholesterol; 35 g carbohydrates; 0 g added sugars; 36 g protein; 9 g fiber; 342 mg sodium; 1142 mg potassium.
Spinach & Citrus Salad
1/2 small red onion, thinly sliced
2 small grapefruit or 3 oranges
1 tablespoon white-wine vinegar
1 tablespoon extra-virgin olive oil
1/2 tablespoon coarse-grain mustard
1/2 teaspoon honey
1 clove garlic, very finely chopped
1/4 teaspoon salt
Freshly ground pepper to taste
8 cups torn fresh spinach leaves
1 teaspoon poppy seeds
Place onion in a small bowl, cover with cold water and soak for 10 minutes. Drain and set aside.
Meanwhile, remove skin and white pith from grapefruit (or oranges) with a sharp knife and discard.
Working over a small bowl to catch the juice, cut the grapefruit (or orange) segments from their surrounding membrane; reserve the segments in a small bowl. Measure 2 tablespoons of the juice into a salad bowl.
Add vinegar, oil, mustard, honey, garlic, salt and pepper to the salad bowl. Add spinach and the reserved onion and fruit sections. Toss and garnish with poppy seeds.
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