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Poached Salmon with Chive Sauce, Pasta, and Vegetables

Poached Salmon with Chive Sauce, Pasta, and Vegetables 
Adapted from a recipe by Linda Gassenheimer, author of More Low-Carb Meals in Minutes and 'Mix 'n Match Meals in Minutes for People with Diabetes

Serves 2

Make the meal in this order:
  • Bring water for pasta to a boil.
  • Make salmon.
  • Make pasta.

Poached salmon with chive sauce
3/4 lb skinless bonless wild Alaskan Salmon fillet
1 teaspoon butter (optional: if you prefer, use all oil instead)
1 teaspoon olive oil or macadamia nut oil
1/2 tablespoon fresh lemon juice
Salt and freshly ground pepper
3 tablespoons snipped fresh chives (or 1 tablespoon freeze-dried chives)

  • Fill a pot large enough to hold the salmon with water and bring it to a boil. Lower the heat to medium-low and submerge the fish completely. Cook at a gentle simmer for 3 minutes. Remove from the heat and let the salmon rest in the liquid for 3 minutes.

  • Melt the butter in the microwave (20‒30 seconds). Add the olive oil and lemon juice. Transfer the salmon to a serving plate. Drizzle with the butter mixture and season to taste with salt and pepper. Scatter the chives on top.

Per serving: 279 calories (48 percent from fat), 15 g fat (3.1 g saturated, 5.8 g monounsaturated), 101 mg cholesterol, 33.8 g protein, 0.4 g carbohydrates, O fiber, 92 mg sodium.

Vegetable pasta
1/4 lb spinach fettuccine or any pasta
2 cups shredded carrots
1 cup broccoli florets
1 teaspoon olive oil or macadamia nut oil
Salt and freshly ground pepper

  • Bring 3‒4 quarts of water to a boil in a large saucepan. Bring back to a boil and cook pasta according to package directions. Add the fettuccine, carrots and broccoli 3 minutes before pasta is done. Remove about 2 tablespoons of the cooking water and set aside. Drain the pasta and vegetables. Add the reserved water, olive oil and salt and pepper to taste. Toss well.

Per serving: 296 calories (11 percent from fat), 3.5 g fat (0.5 g saturated, 1.8 g monounsaturated), 0 cholesterol, 9.9 g protein, 57.2 g carbohydrates, 3.4 fiber, 59 mg sodium.

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