Kathleen Zelman, MPH, registered dietitian and certified nutritionist, and director of WebMD’s Division of Nutrition, designed this delicious and colorful recipe for grilled salmon with black bean corn salsa and slaw. Low in calories and rich in fiber, antioxidants and heart-healthy omega-3 fatty acids, this dish is perfect for lunch or dinner. With its balanced complex carbohydrate, protein and good fat content, it is also suitable for diabetics.
Southwest Grilled Salmon
Makes 4 servings.
Ingredients
Cooking spray, 1 teaspoon cumin powder, 1 teaspoon chili powder, pinch of salt, freshly ground pepper, 4 117-cm skinless salmon fillets, 1 lime (cut into wedges), black bean and corn salsa.
How to
- Set the grill to medium-high heat. Coat grill with cooking spray.
- Mix cumin powder, chili powder, salt and pepper. Rub both sides of the salmon with the spices to taste.
- Place salmon on grill and grill 4 minutes per side or until cooked through. Serve with lime juice and black bean and corn salsa.
Per serving: 235 calories, 23 g protein, 1 g carbohydrate, 15 g fat (3 g saturated fat), 62 mg cholesterol, 90 mg sodium. Calories from fat: 58%.
Black Bean Corn Chili
Makes 16 servings, about 60 ml each.
Ingredients
1 serving of about 450 ml of canned whole low-sodium corn, cleaned; 1 serving of about 470 ml of canned low-sodium black beans, cleaned; 1 cup chopped fresh tomatoes or 1 serving of about 425 ml of canned fire-roasted tomatoes; 1 red pepper, chopped, or 1 serving of about 350 ml of canned roasted red peppers, drained and chopped; 2 tablespoons balsamic vinegar; 1 tablespoon olive oil; 1 tablespoon dried basil; 1 teaspoon cumin; 2 tablespoons lime juice; toasted tortilla chips.
How to
- Mix together all ingredients except tortilla chips. Refrigerate for 1 to 2 hours, then serve.
- Serve the salsa with baked chips or top-rated grilled chicken, halibut or salmon.
Per serving: 118 calories, 6 grams protein, 2 grams fat, 6 grams fiber, 2 grams sugar, 4 mg sodium. Calories from fat: 40%.
Roasted Vegetable Salad with Goat Cheese
Makes 4 servings.
Ingredients
Cooking spray; 1 tablespoon olive oil; 1 tablespoon sherry vinegar; 1 shallot, chopped; 1 tablespoon chopped fresh basil; pinch of salt; freshly ground pepper; 450g asparagus, selected; 1 large zucchini, sliced lengthwise; 1 yellow bell pepper, sliced into 8 pieces; 1 large onion, peeled and cut into 4 pieces; 60ml soft goat cheese.
How to
- Burn grill or nonstick grill pan to medium-high heat. Coat grill or grill pan with cooking spray.
- Mix together oil, vinegar, shallots, basil, salt and pepper to make vinaigrette; set aside.
- Place vegetables on grill and grill 5 to 7 minutes per side, or until tender.
- Divide the grilled vegetables among 4 plates, sprinkle with the vinaigrette, and add 1 tablespoon of the goat cheese to each plate.
Per serving: 135 calories, 7 g protein, 14 g carbohydrate, 7 g fat (3 g saturated fat), 6 mg cholesterol, 4 g fiber, 6 g sugar, 89 mg sodium. Calories from fat: 44%.