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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"It doesn't take much to see that the problems of three little people doesn't add up to a hill of beans in this crazy world."
–Humphrey Bogart, in Casablanca

The refrigerator light goes on...

You don't have to go to the trouble of steaming, peeling and cutting your own artichoke hearts. That'd be pretty expensive since those suckers are a couple of dollars each! Bottled artichokes are great to keep in your pantry, but make sure you look for the ones packed in water. Many bottled artichokes have a lot of added salt.

Generally speaking, a bottled artichoke will weigh about an ounce, with two to a serving. Look for artichokes with less than 100 mg sodium per serving.

Fiber

Fiber is not one particular food but the part of plant foods that your body can't digest: what your grandma called roughage. She might have thought of getting more roughage as eating more greens and beans but there's so many other great sources of fiber.

Technically fiber is a carbohydrate, but it is not absorbed into the body like other carbs because humans don't have the enzymes to break them down. As a result, foods that are high in fiber are generally lower in calories.

Most people need to increase the amount of dietary fiber in their diet. The average American only eats foods with 10 - 15 grams of fiber per day, but 25 - 30 grams is optimum. More »


 

Salmon with Warm Artichoke Cannellini Salad



Servings = 2 | Serving size =4 ounces salmon with bean salad

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3.

This recipe does not make very good leftovers.

1 tsp olive oil
1 clove garlic, large (minced)
1/2 large red onion (diced)
1 rib celery (diced)
spray olive oil
2 4 ounce salmon filets
1 15 ounce can no salt added cannellini beans (drained and rinsed)
4 water-packed artichoke hearts (quartered)
1/4 tsp salt
fresh ground black pepper (to taste)
1/4 tsp dried tarragon
1/4 tsp red pepper flakes
1/4 cup white wine
1 Tbsp extra-virgin olive oil (best quality)
1 tsp white wine vinegar

Preheat the oven to 400F. Place a large skillet in the preheating oven.

Place 1 tsp olive oil in large skillet over medium heat. Add garlic and sauté for two minutes. Do not let brown. Add onions and sauté for two minutes until the onions begin to soften. Add the celery and continue sautéing for two minutes.

While celery is cooking and after the oven has come to temperature, spray the skillet in the oven with olive oil and place the salmon, skin side down, in the skillet. Reduce the oven's heat to 375F.

Add beans, artichokes, tarragon, red pepper, salt and pepper to the garlic mixture and stir.

Add the white wine and stir. Reduce heat to low.

After five minutes, turn the salmon over. Cook for another 4-5 minutes.

Just before serving, add the extra-virgin olive oil and the vinegar to the bean mixture and toss.

Divide bean mixture between two plates. Top with salmon and serve.

Nutrition Facts

Serving size = 4 ounces salmon with bean salad

Servings = 2

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Amount Per Serving

Calories 499 Calories from Fat 175
  % Daily Value
Total Fat 20g 30%
    Saturated Fat 3g 16%
    Monounsaturated Fat 11g  
    Trans Fat 0g  
Cholesterol 70mg 23%
Sodium 396mg 16%
Total Carbohydrates 39g 13%
    Dietary Fiber 13g 52%
    Sugars 3g  
Protein 38g  
Vitamin A 6% Vitamin C 15%
Calcium 13% Iron 22%
Vitamin K 19 mcg Potassium 1251 mg
Magnesium 121 mg