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Rosemary Baked Salmon, Oven Fried Potatoes, Lemon and Garlic Broccoli, Cinnamon Apples with Frozen Yogurt
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
35 min 35 min 1022 31.1g 27% 125mg 57.7g 130.9g 14.4g 55.2g 802mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.0, Vegetable: 1.1, Fruit: 2.3, Bread: 2.7, Lean meat: 0.0, Fat: 2.8, Sugar: 2.2, Very lean meat protein: 0.0
Rosemary Baked Salmon
Prep: 10 min, Cook: 10 min.
  • 1 Tbs. rosemary, crumbled, or 2 Tbs. fresh, minced
  • 1/4 tsp. salt
  • 1/2 tsp. pepper
  • 2 cloves garlic, crushed
  • 2/3 cup seasoned breadcrumbs
  • 1-1/2 lbs. salmon
  • 1 Tbs. plus 1 tsp. olive oil

Preheat oven to 425°F. Combine first 4 ingredients in a mortar or bowl and mash to a paste. Using a fork or food processor, mix paste into breadcrumbs. Season both sides of salmon steaks with salt to taste. Arrange salmon steaks in a lightly oiled baking dish. Press equal amounts of breadcrumb mixture onto the top of each salmon steak and drizzle with oil. Place in oven and roast 10-12 minutes or until fish is cooked throughout.

Per serving: calories 443, fat 19.3g, 41% calories from fat, cholesterol 102mg, protein 47.6g, carbohydrates 15.4g, fiber 1.3g, sugar 0.8g, sodium 670mg, diet points 10.7.

The recommended wines are: Chablis, Pinot Noir, or Riesling.

Oven Fried Russet Potatoes
Prep: 10 min, Marinate: 15 min, Cook: 35 min.
  • 1-1/2 lbs. russet potatoes, scrubbed and cut into 1/4 inch slices
  • 1 tsp. olive oil
  • 1 Tbs. unsalted butter, melted

Preheat oven to 425°F. Cover potatoes with cold water in a bowl. Let sit 15 minutes. Drain potatoes and pat dry. Coat a baking pan with oil. Add potatoes and toss with melted butter and salt and pepper to taste. Bake 20 minutes. Turn potatoes with a spatula and bake another 15 minutes or until golden and tender.

Per serving: calories 170, fat 4.2g, 22% calories from fat, cholesterol 8mg, protein 3.6g, carbohydrates 30.6g, fiber 2.7g, sugar 2.6g, sodium 11mg, diet points 3.7.

Lemon and Garlic Broccoli
Prep: 5 min, Cook: 5 min.
  • 1 lb. broccoli florets
  • 2 tsp. unsalted butter
  • 3 Tbs. lemon juice
  • 1 clove garlic, crushed

Place broccoli in a steamer basket over boiling water. Cover saucepan and steam 4-5 minutes or until broccoli is tender. Melt butter with lemon juice and garlic in a non-reactive saucepan over medium low heat. Pour lemon mixture over broccoli. Season with salt and pepper to taste and toss.

Per serving: calories 53, fat 2.3g, 33% calories from fat, cholesterol 5mg, protein 3.5g, carbohydrates 7.0g, fiber 3.4g, sugar 2.5g, sodium 30mg, diet points 1.1.

Cinnamon Apples with Frozen Yogurt
Prep: 10 min, Cook: 10 min.
  • 1 Tbs. plus 1 tsp. unsalted butter
  • 4 large Jonathan apples, peeled, cored and sliced
  • 2 Tbs. brown sugar
  • 1/2 tsp. ground cinnamon
  • 1/4 cup water
  • 2 cups nonfat vanilla frozen yogurt
  • 1/4 cup caramel topping, warm

Melt butter in a heavy nonstick skillet over medium heat. Sauté apples 2 minutes. Stir in brown sugar and cinnamon. Add water and cover skillet. Simmer 4-5 minutes, or until liquid is evaporated and apples are tender. Serve apples over vanilla frozen yogurt and drizzled with caramel topping.

Per serving: calories 345, fat 4.7g, 12% calories from fat, cholesterol 11mg, protein 3.8g, carbohydrates 75.9g, fiber 6.4g, sugar 63.0g, sodium 145mg, diet points 6.5.