Cooking time: 7 minutesSalmon, a popular source of good-for-you omega-3 fats, is paired with vitaminrich spinach and carrots and sweetened with citrus.
Preparation time: 5 minutes Cooking time: 7 minutes
Grated peel and juice of ½ orange
1½ tablespoons reduced-sodium soy sauce
1 tablespoon hoisin sauce
1 teaspoon grated fresh ginger
1 teaspoon toasted sesame oil
1 bag (6 ounces) baby spinach
5 teaspoons water, divided
4 skinless salmon fillets (about 5 ounces each), 1" thick
8 ounces sugar snap peas
1 cup matchstick-cut carrots
2 scallions, sliced
1. In a small bowl, combine the orange peel and juice, soy sauce, hoisin sauce, ginger, and sesame oil. Mix to blend and set aside. Place the spinach in a mound to cover 2⁄3 of a microwaveable dish. Drizzle and toss with 2 teaspoons of the water. Place the salmon fillets on top. On the other side of the dish, toss the snap peas, carrots, 1 tablespoon of the soy mixture, and the remaining 3 teaspoons water. Drizzle 2 tablespoons of the soy mixture over the salmon.
2. Cover with vented plastic wrap (keep wrap about 1" above food), and microwave on high power for 5 to 7 minutes, or until the salmon is slightly opaque in the center and the vegetables are tender. Drizzle the remaining soy mixture over the salmon and vegetables. Sprinkle with the scallions.
MAKES 4 SERVINGS
Per serving: 347 calories, 15 g carbohydrate, 40 g protein, 13 g fat, 2 g saturated fat, 100 mg cholesterol, 595 mg sodium, 4 g fiber
Carbohydrate Choices: 1
Dietary Exchanges: ½ starch, 1 vegetable, 5 meat, 2 fat
