Maple Glazed Salmon
Calories 148 (27% fat); Total Fat: 4g; Cholesterol: 65mg; Carbohydrate: 3g; Dietary Fiber: 0g; Protein 25g; Sodium: 153mg
Diabetic Exchanges: 3 lean meat
1 1/2 pound Salmon filet, partially frozen*
2 tablespoons sugar free maple syrup
1/4 teaspoon allspice
1/4 teaspoon light salt
1/2 teaspoon toasted sesame seeds.
Yield 6 (4-ounce) servings
30 minutes before dinner, on medium heat in a 12-inch non-stick skillet stir together 2 (14-ounce) bags stir fry vegetables and 1/4-cup Kikkoman's Teriyaki base & glaze until well mixed.
25 minutes before dinner, in a medium non-stick sauce pan over high heat, mix together: 1 (14-ounce) can 99 % fat-free beef broth, 1-cup plus 2-tablespoons whole grain instant brown rice, 1/2-teaspoon liquid smoke, 1/2-teaspoon Old Bay Seasoning and 1-teaspoon dried chopped chives
20 minutes before dinner, stir the vegetables. Cover and keep cooking on medium heat.
19 minutes before dinner, reduce heat under rice from high to low, cover and cook at a low boil for 10-minutes.
17 minutes before dinner, plug in the indoor electric grill to preheat.
16 minutes before dinner, drain the juice from the 1 (8-ounce) can crushed pineapple. Discard juice. Add the pineapple to the vegetables with 1-tablespoon brown sugar Splenda Blend and 1-tablespoon light soy sauce; stir until well mixed. Cover and continue cooking.
9 minutes before dinner, spray the top and bottom of the indoor electric grill generously with non-fat butter flavored cooking spray.
Place a 1 1/2-pound partially frozen salmon filet on the grill, close and cook.
Turn the heat off under the rice. Stir, keep covered and let the rice sit on the warm burner until dinner is ready.
7 minutes before dinner, stir the vegetables, remove the lid and keep cooking on a low boil to let some of the liquid evaporate.
4 minutes before dinner, turn the Salmon filet a 1/4-turn to give it the pretty diamond pattern that restaurants have. Close lid and continue cooking.
In a small bowl stir together 2-tablespoons sugar free maple syrup, 1/4-teaspoon allspice,
1/4-teaspoon lite salt and 1/2-teaspoon toasted sesame seeds.
2 minutes before dinner, remove the salmon from the grill and place on a large serving platter and then drizzle the maple glaze over the Salmon filet. As the fish rests, it will heat the maple glaze. Cut the Salmon filet into 6 (4-ounce) individual servings.
Place the Seasoned Rice on one side of the grilled salmon on the large serving platter and place the Teriyaki Oriental Vegetables on the other side of the salmon. Place platter on the dinner table.
*Note: Stir-fry vegetables include Broccoli, sugar snap peas, green beans, carrots, celery, water chestnuts, onions and red peppers.
**Note: If using fresh salmon, check while cooking, you may need to reduce the grilling time.
*** Note: Kikkoman's Teriyaki base & glaze is found in the barbeque isle of most grocery stores.
Supplies List
12-inch non-stick skillet
Small bowl
Medium non-stick saucepan
Large serving platter
Indoor electric grill
Non-fat butter flavored cooking spray
Grocery List
Frozen Foods
2 (14-ounce) bags frozen stir fry vegetables*
Staple Items
1 (8-ounce) can crushed pineapple in pineapple juice
1 (14-ounce) can 99 % fat-free beef broth
1 box instant whole grain brown rice (only 1-cup plus 2-tablespoons needed)
Meats
1 1/2 pound Salmon filet, partially frozen*
Seasonings/Condiments
1 bottle Kikkoman's Teriyaki base & glaze*** (only 1/4-cup needed)
1 tablespoon brown sugar Splenda Blend
1 tablespoon light soy
1/2 teaspoon Old Bay Seasoning
1 teaspoon dried chopped chives
1 bottle sugar free maple syrup (only 2-tablespoons needed)
1/4 teaspoon allspice
1/4 teaspoon light salt
1/2 teaspoon toasted sesame seeds.
1 bottle liquid smoke (only 1/2-teaspoon needed)
Teriyaki Oriental Vegetables
2 (14-Ounce) bags frozen stir-fry vegetables
¼ cup Teriyaki Baste & Glaze
1 (8-ounce) can crushed pineapple in juice, drained
1 tablespoon Splenda Brown Sugar Blend
1 tablespoon light soy sauce
Seasoned Rice
1 (14-Ounce) can 99% fat-free beef broth
1 cup plus 2 tablespoons instant whole-grain rice
½ teaspoon liquid smoke
½ teaspoon Old Bay seasoning
1 teaspoon dried chopped chives