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Wednesday, November 14, 2012

Tues. Nov 13th

Salmon Veggie Mango Curry

Daily Tidbit:  Attention Men, and all the Women who love them:  6 Steps to Reduce Your Risk of Prostate Cancer (hint:  4 of them have to do with what you are eating!):


Plain Oatmeal with Cinnamon & Walnuts

Breakfast: Plain Oatmeal with Walnuts & Cinnamon

1/2 cup uncooked Oatmeal, heated in microwave with 1 cup Fat Free Milk

topped with 2 tbsp Plain chopped Walnuts &

1/2 tsp Plain Ground Cinnamon
5 oz OJ

Regular Coffee, with a splash of Fat Free Milk & 1/2 tsp Plain Ground Cinnamon



Bean Cheese Burrito with Fresh Salsa & Zucchini

Lunch: White Bean Mozzarella Burrito
1 Medium 100 Calorie* Flour Wrap topped with White Beans & Part Skim Mozzarella Cheese, heated in microwave and wrapped up
topped with Fresh Salsa (recipe below)
Raw Zucchini slices
Decaf Coffee, with a splash of Fat Free Milk & 1/2 tsp Plain Ground Cinnamon

*Yes, this wrap is not whole grain, but with only 100 Calories, 160 mg Sodium, 3g Protein, 17 Carbs, 1g Fiber, and 0g Sugar I still enjoy them once in a while.  The whole grain wraps often have more Sodium and Sugar (and yes, more Fiber) so I enjoy both for their differing health benefits and flavors.

Hard Boiled Egg

Snack:  1 Hard Boiled Egg, Water



Salmon Veggie Mango Curry

Dinner: Salmon Veggie Mango Curry
1 Fillet of Wild Caught Alaskan Salmon (a frozen filllet, thawed, and sprayed with Canola Oil, seasoned with Salt and baked in toaster oven at 350 degrees for 12 minutes)
1.5 cups Veggie Mango Curry (recipe below)
Red Wine


Cameo Apple

Dessert: 1 Local Cameo Apple, Water



Fresh Salsa Recipe:

Into food processor put:

1 large Garlic clove

1/4 White Onion

2 Scallions

1 pint Cherry Tomatoes

juice from 1/2 Lime

large handful of Cilantro

Salt, to taste

While processing ingredients, stream in 1 tbsp EVOO.  Let sit in fridge for a few hours before serving.

Veggie Mango Curry Recipe:

1 tbsp EVOO
1/2 White Onion, chopped
1/2 Zucchini, diced

1 tsp crushed Garlic
1/2 tbsp Red Pepper Flake
Salt/ Pepper to taste

1 cup Carrots, chopped
1 cup Mushrooms
1 Parsnip, skinned and chopped
1 Yukon Gold Potato, chopped (leaving skins on)
2 cups No Salt Added Chopped Tomatoes
1 handful Arugula
1 cup Low Sodium Veggie Broth
1/2 cup jarred Mango Curry Simmer Sauce (I used Patak's)
fresh cut Cilantro  

In warmed pan, swirl EVOO and add Onion and saute until soft.  Add Zucchini and brown in pan.  Once browned add Garlic, Red Pepper Flake and Salt/ Pepper and saute another minute or two, until fragrant.  Add the rest of the ingredients and bring to a boil.  Reduce and simmer for 30 minutes, or until Veggies are at desired doneness.  Serve with Beans, Nuts, Fish , Chicken, Quinoa or Brown Rice.  Top with Cilantro.

Note:  I love the convenience of jarred sauces, but if you have the time to brown some Veggies and add a couple more spices to your meal you will have a more complex flavor.  Also I try to use limited quantities of jarred sauces, as most tend to be high in sodium.  In this case a 1/2 cup serving had nearly 500 mg of sodium, so I subbed in some Low Sodium Vegetable Broth to split the difference (the above recipe made 2 servings, so I ate half, thus getting only 250 mg of sodium from the jarred sauce).

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