Servings: 4

Prep Time: 20 minutes

Total Time: 40 minutes

Recipe Description:

A sweet, tangy and salty mixture of soy sauce, rice vinegar and honey does double-duty as marinade and sauce. Toasted sesame seeds provide a nutty and attractive accent. Make it a meal: Serve with brown rice and sautéed red peppers and zucchini slices.

Recipe Ingredients:

1. 1 scallion, minced
2. 2 tablespoons reduced-sodium soy sauce
3. 1 tablespoon rice vinegar
4. 1 tablespoon honey
5. 1 teaspoon minced fresh ginger
6. 1 pound center-cut salmon fillet, skinned (see Tip) and cut into 4 portions
7. 1 teaspoon toasted sesame seeds (see Tip)

Recipe Steps:

1. Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15 minutes. Reserve the remaining sauce.
2. Preheat broiler. Line a small baking pan with foil and coat with cooking spray.
3. Transfer the salmon to the pan, skinned-side down. (Discard the marinade.) Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.

Recipe Tips & Notes:

1. Tips: How to skin a salmon fillet: Place skin-side down. Starting at the tail end, slip a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
2. To toast sesame seeds, heat a small dry skillet over low heat. Add seeds and stir constantly, until golden and fragrant, about 2 minutes. Transfer to a small bowl and let cool.

Recipe Nutrition:

Per serving: 161 calories; 5 g fat (1 g sat, 2 g mono); 53 mg cholesterol; 5 g carbohydrate; 4 g added sugars; 23 g protein; 0 g fiber; 252 mg sodium; 457 mg potassium

Nutrition Bonus: Selenium (60% daily value), excellent source of omega-3s.

1/2 Carbohydrate Servings

Exchanges: 3 lean meat, 1/2 other carbohydrate

2 servings, about 1 1/2 cups each 

Active Time: 10 minutes

Total Time: 10 minutes

Ingredients

• 1 10-ounce bag frozen pitted cherries (about 2 1/4 cups)
• 1 cup reduced-fat “light” vanilla ice cream
• 1 cup nonfat milk
• 1/2 vanilla bean, split lengthwise, or 1 teaspoon vanilla extract

Preparation

1. Place cherries, ice cream and milk in a blender. With the tip of a sharp knife, scrape all the black paste from inside the vanilla bean into the blender (or add vanilla extract); blend until smooth. Stop and stir once or twice if necessary to completely blend.

Nutrition

Per serving : 276 Calories; 4 g Fat; 2 g Sat; 1 g Mono; 23 mg Cholesterol; 51 g Carbohydrates; 9 g Protein; 3 g Fiber; 108 mg Sodium; 636 mg Potassium

3 Carbohydrate Serving

Exchanges: 1 fruit, 1/2 nonfat milk, 1 carbohydrate (other), 1 fat