Saturday, August 1, 2009
Herb Crusted Dijon Salmon and Vegetable Couscous
This is our all time favorite recipe in my home and is very quick and easy to prepare. This will let you relax after a long week and enjoy your evening.
Herb Crusted Dijon Salmon
4 - 4 ounce portions of salmon, each about 1" thick
1 Tbsp. Dijon mustard
1 tsp. dried dill
1 tsp. dried tarragon
1 tsp. dried chives
1 tsp. dried chervil
1 tsp. dried parsley
salt and pepper to taste (sea salt if you have it)
Preheat oven to 400'.
Place the salmon fillets on a cookie sheet that has been lightly coated with vegetable spray. Coat the top of each fillet with some of the Dijon mustard. Season with salt and pepper to taste. Sprinkle the herbs equally on each piece of salmon. Cover loosely with aluminum foil and bake about 10 to 12 minutes or until salmon is no longer translucent.
Yields four portions. Each portion = 180 calories, 3 protein exchanges.
1 cup couscous
1 cup low sodium chicken stock (more or less as needed per package directions)
2 cups tomato, diced
1/2 cup onion, minced
1 1/2 cups zucchini, diced
2 cloves garlic, minced fine
1 cup flat leaf parsley, chopped
1/4 cup pine nuts
Prepare couscous per package directions using low sodium chicken stock instead of water. Fold in vegetables and garlic while couscous is steeping. Fold in parsley and pine nuts when couscous is done and has absorbed all the stock.
Yields four servings. Each serving = 280 calories, 3 carbohydrate exchanges, 2 vegetable exchanges, 1 fat exchange.
Total per serving = 460 calories, 3 carbohydrate exchanges, 3 protein exchanges, 2 vegetable exchanges, 1 fat exchange.