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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.

 

"What most moved him was a certain meal on beans."
-Robert Browning

The refrigerator light goes on...

This recipe is a variation on another with Southwestern flavors. I love how changing a few ingredients can make all the difference in the flavor and texture of a dish. Fennel for cumin, olives for pumpkin seeds, chili powder for tomato paste, green peppers for red. It doesn't take a lot of change.

Tomato Paste

It is rare that a recipe will call for a whole can of tomato paste. Buying tomato paste in a tube allows you to squeeze out the amount that you need and seal the container. After dozens and dozens of moldy cans of tomato paste, I have learned my lesson and this is one of the staples that I keep extra of in my pantry.

Tomato paste usually contains a fair amount of sodium, but there are low-sodium versions that come in the tube if you look for them.

1 Tbsp. tomato paste = 14 calories, 0g fat, 0g sat fat, 0g mono fat, 0g protein, 3g carbohydrates, 129mg sodium, 0mg cholesterol


 

Salmon with Spanish Beans and Rice



Servings = 4 | Serving size =4 ounces salmon with 1 1/2 cups beans and rice

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

Makes great leftovers.

4 1/2 cups water (divided)
1/2 cup brown rice
4 tsp olive oil (divided)
1 small white onion (thinly sliced)
1 small green bell pepper (thinly sliced)
1 15 ounce can no salt added kidney beans (drained and rinsed)
9 large black olives (thinly sliced)
1 tsp dried oregano leaves
1/4 tsp fennel seed (crushed into powder)
1/8 tsp red pepper flakes
1 Tbsp no salt added tomato paste
1/2 tsp salt
2 cups no salt added vegetable stock
4 4 ounce salmon filets
2 tsp paprika
1/8 tsp cayenne pepper

Salmon with Spanish Beans and Rice recipe from Dr. Gourmet
Place 2 1/2 cups of water in a small saucepan over high heat.

When the water boils, add the rice and reduce the heat to a simmer.

While the rice is cooking, place 2 teaspoons of olive oil in a large skillet over medium high heat.

When the oil is hot, add the onion and cook, stirring frequently, for about 10 minutes, until the onions begin to caramelize.

Add the green pepper and cook for another 5 minutes. Stir frequently.

Add the beans, olives, oregano, fennel, red pepper flakes, tomato paste, salt, vegetable stock, and 2 cups water.

Stir and reduce the heat until the beans are simmering.

When the rice is finished cooking, turn off the heat and cover.

Let the beans cook for about 25 minutes until almost all of the water is evaporated, then add the rice. Stir until well blended.

While the beans are cooking, place a large skillet in the oven and preheat to 375F.

Mix the paprika and cayenne until well blended and then sprinkle it over the salmon.

Place 2 teaspoons oil in the pan, swirl to coat and add the salmon.

Reduce the heat to 325F and roast the salmon on one side for 8 minutes.

Turn and roast for another 7 minutes, then serve over the beans.

Nutrition Facts

Serving size = 4 ounces salmon with 1 1/2 cups beans and rice

Servings = 4

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Amount Per Serving

Calories 418 Calories from Fat 127
  % Daily Value
Total Fat 14g 22%
    Saturated Fat 2g 7%
    Monounsaturated Fat 6g  
    Trans Fat 0g  
Cholesterol 62mg 20%
Sodium 437mg 21%
Total Carbohydrates 42g 13%
    Dietary Fiber 7g 25%
    Sugars 3g  
Protein 31g  
Vitamin A 4% Vitamin C 67%
Calcium 6% Iron 20%
Vitamin K 14 mcg Potassium 1082 mg
Magnesium 107 mg