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Diabetes Forecast

The Healthy Living Magazine

By the Plate: Smoked-Paprika Salmon

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Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    Per Serving

    Smoked-Paprika Salmon

    Makes: 2 servings
    Serving Size: 4 oz
    Calories 210
    Fat 9 g
    Saturated Fat 2 g
    Trans Fat 0 g
    Carbohydrate 6 g
    Fiber 1 g
    Sugars 4 g
    Cholesterol 65 mg
    Sodium 415 mg
    Potassium 470 mg
    Protein 23 g
    Phosphorus 320 mg
    Choices: Carbohydrate 0.5, Lean Protein 3, Fat 1

    Smoked-Paprika Salmon

    • Makes: 2 servings
    • Serving Size: 4 oz
    • Preparation Time: 5 minutes
    • Cooking Time: 10 minutes

    Ingredients

    1 Tbsp. coarse mustard
    2 tsp. pure maple syrup
    1 tsp. smoked paprika
    8 oz. salmon fillet, divided into 2 portions
    1/2 tsp. olive oil
    1/4 tsp. kosher salt
    1/4 tsp. freshly ground black pepper

    Directions

    1. Preheat the oven to broil. Set the rack 6 inches from the heat source. Line a broiler pan with foil.
    2. In a small bowl, combine the mustard, maple syrup, and paprika; set aside.
    3. Brush each salmon portion with the olive oil. Sprinkle with the salt and black pepper. Put the salmon fillets, skin side down, on the broiler pan and broil the salmon for8 to 9 minutes. Brush on the mustard mixture and broil for 2 minutes more. Watch carefully so the salmon does not burn.

    Additional Foods in This Meal

    Starchy Vegetable

    1 medium (7.5 oz)baked Russet potato, split in half to serve. Top each half with 1 Tbsp plain nonfat yogurt and 1/2 tsp chopped fresh chives.

    • Per Serving
    • Calories: 85
    • Carbohydrate: 19g
    • Choices: Starch 1

    Nonstarchy Vegetable

    16 oz fresh baby spinach, lightly sautéed in 1 tsp olive oil, divided in half to serve

    • Per Serving
    • Calories: 70
    • Carbohydrate: 8g
    • Choices: Nonstarchy Vegetable 2, Fat 0.5

    Fruit

    1 cup warmed unsweetened applesauce, sprinkled with ½ tsp cinnamon, divided between 2 dessert dishes

    • Per Serving
    • Calories: 60
    • Carbohydrate: 15g
    • Choices: Fruit 1
     
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