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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
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Beware of cross-contamination from breaded or seasoned items at the fish counter.

 

"The tradition of Italian cooking is that of the matriarch. This is the cooking of grandma. She didn't waste time thinking too much about the celery. She got the best celery she could and then she dealt with it."
-Mario Batali, Chef

The refrigerator light goes on...

Two of the world’s best foods together in a light spring salad: salmon and chick peas. Fiber, monounsaturated fat, fresh veggies all in one salad bowl.

Salt and Canned beans

Canned beans are something I keep in my pantry to use in a pinch if I need a hurry-up meal. The flavor is usually great, but you have to be careful because of the sodium content (see Salt in Canned vs. Frozen Veggies). There is usually about 400 – 500 mg sodium in a half cup of canned beans.   

Unfortunately, simply rinsing canned beans doesn’t help to reduce the sodium content. However,  if the beans are rinsed and then heated in clear water, the sodium content drops by about a third.  

In the recipes in this book where I call for canned beans, the Nutrition Facts are based on canned beans.  If you need to be on a very low salt diet, buying dried beans and cooking them yourself lets you control the amount of sodium.  


 

Seared Salmon and Chick Pea Salad



Servings = 4 | Serving size =about 2 cups

Cooking Time = 45 Minutes

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

This recipe makes great leftovers.

spray olive oil
16 ounces salmon filet
2 large carrots (peeled and diced)
2 ribs celery (diced)
1/2 large green bell pepper (diced)
2 medium yellow squash (seeded and diced)
2 15 ounce can no salt added chick peas (drained and rinsed)
1 tsp paprika
1 tsp dried peppermint
1 tsp dried oregano
1/2 tsp salt
fresh ground black pepper (to taste)
1 Tbsp olive oil
1 Tbsp white wine vinegar

Place a large skillet in the oven and preheat oven to 425°F. When the skillet is hot spray the pan lightly with olive oil and add the salmon filet skin side down.

Cook for about 4 - 5 minutes and then turn. Cook for another 4 - 5 minutes and remove from the oven. Place on a plate and let cool for about 5 minutes. Place the plate in the fridge.

While the salmon is cooling mix together the carrots, celery, green pepper, squash, chick peas, paprika, peppermint, oregano, salt and pepper. Place in the fridge to chill.

After about 15 minutes remove the salmon from the refrigerator and peel the skin off. Cut the skin into thin strips. Add the strips to the salad and fold. Flake the salmon into medium pieces. Add the flaked salmon to the salad. Fold gently.

Add the olive oil and vinegar and fold gently. Chill.

Nutrition Facts

Serving size = about 2 cups

Servings = 4

.

Amount Per Serving

Calories 456 Calories from Fat 147
  % Daily Value
Total Fat 17g 26%
    Saturated Fat 3g 13%
    Monounsaturated Fat 8g  
    Trans Fat 0g  
Cholesterol 70mg 23%
Sodium 395mg 14%
Total Carbohydrates 8g 3%
    Dietary Fiber 12g 49%
    Sugars 8g  
Protein 36g  
Vitamin A 135% Vitamin C 36%
Calcium 11% Iron 27%
Vitamin K 21 mcg Potassium 1130 mg
Magnesium 108 mg