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Diabetes Forecast

The Healthy Living Magazine

Grilled Salmon With Garlic Chard

Per Serving

Grilled Salmon With Garlic Chard

Makes: 4 servings
Serving Size: 4 oz. salmon, 1 cup chard
Calories 280
Fat 15 g
Saturated Fat 2.5 g
Carbohydrate 8 g
Fiber 4 g
Sugars 2 g
Cholesterol 75 mg
Sodium 375 mg
Protein 28 g
Choices: Vegetable 2, Lean meat 3, Fat 2
  • Makes: 4 servings
  • Serving Size: 4 oz. salmon, 1 cup chard
  • Preparation Time: 15 minutes
  • Cooking Time: 23 minutes

Ingredients

Salmon
1 lb. salmon fillets (4 pieces)
2 tsp. olive oil
Salt and pepper to taste
Chard
2 lb. Swiss or red chard
1 Tbsp. olive oil
3 garlic cloves, minced
pinch crushed red pepper flakes
Salt and pepper to taste

Directions

  1. To prepare the chard: Separate the stems and leaves. Chop the stems and leaves coarsely.
  2. Bring a 4-quart pot of water to a boil. Add the stems first, and cook for about 5 minutes. Add the leaves and cook for about 3 to 4 minutes. Drain. Transfer the stems and leaves to a bowl of ice water. Immediately drain the chard and pat dry.
  3. Heat the 1 Tbsp. of olive oil in a skillet over medium heat. Add the garlic and sauté for 2 minutes until it just starts to lightly brown, but not blacken or burn. Add in the crushed red pepper flakes, salt, and pepper. Add the chard and sauté for 2 minutes.
  4. Rub each salmon fillet with olive oil, salt, and pepper. Place each fillet on a hot gas grill and grill on both sides for a total of 9 to 10 minutes. Or broil the salmon in an oven, 4 to 5 inches from the heat source, for 8 to 10 minutes.
  5. To serve: Spoon a mound of the chard on to each plate. Top with a salmon fillet.
 
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