Eat More Veggies. You’ve heard it before — vegetables are good for us and you should eat more of the low-carbohydrate veggies such as green beans, asparagus, broccoli, cauliflower, spinach, greens, cabbage and lettuce. These foods have little effect of blood glucose levels and are high in fiber and many other disease-fighting nutrients. Aim to make half or more of your plate vegetables and you’ll be off to a good start.

 

Salmon and Vegetable Skillet Dinner

 

Serves 4

Preparation Time: 10 minutes; Cook Time:18 minutes

 

Ingredients:

2 Tbs olive oil

3 carrots, sliced

2 potatoes, thinly sliced

1 onion, chopped

1 Tbs lemon juice

1 tsp dried dill weed (or 1 tablespoon fresh dill)

1/4 tsp pepper

1 lb salmon fillets

2 tomatoes, chopped

 

Directions:

In a large skillet heat the olive oil. Add carrots, potatoes and onion, and sauté for 5 minutes. Stir in the lemon juice, dill and pepper. Continue cooking until vegetables are crisp-tender, about 5 minutes more.

 

Add fish fillets to the skillet. Cover and cook 6 minutes longer. Add tomatoes to the skillet and cover again. Cook until fish flakes when tested with a fork, about 5 minutes more.

 

Nutritional Information:

Calories Per Serving: 336,  Fat: 9 g (1 g Saturated Fat), Cholesterol: 26 mg, Sodium: 99 mg, Carbohydrates: 31 g, Fiber: 5 g.

 

© 2008, Brookshire Grocery Co.  Nutrient counts are rounded to the nearest whole number.  All dietary and lifestyle changes should be supervised by a physician.

 

Published 12/12/08