This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"It doesn't take much to see that the problems of three little people doesn't add up to a hill of beans in this crazy world."
–Humphrey Bogart, in Casablanca
You don't have to go to the trouble of steaming, peeling and cutting your own artichoke hearts. That'd be pretty expensive since those suckers are a couple of dollars each! Bottled artichokes are great to keep in your pantry, but make sure you look for the ones packed in water. Many bottled artichokes have a lot of added salt.
Generally speaking, a bottled artichoke will weigh about an ounce, with two to a serving. Look for artichokes with less than 100 mg sodium per serving.
Fiber is not one particular food but the part of plant foods that your body can't digest: what your grandma called roughage. She might have thought of getting more roughage as eating more greens and beans but there's so many other great sources of fiber.
Technically fiber is a carbohydrate, but it is not absorbed into the body like other carbs because humans don't have the enzymes to break them down. As a result, foods that are high in fiber are generally lower in calories.
Most people need to increase the amount of dietary fiber in their diet. The average American only eats foods with 10 - 15 grams of fiber per day, but 25 - 30 grams is optimum. More »
Servings = 2 | Serving size =4 ounces salmon with bean salad
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3.
This recipe does not make very good leftovers.
|1 tsp||olive oil|
|1 clove||garlic, large (minced)|
|1/2 large||red onion (diced)|
|1||rib celery (diced)|
|spray olive oil|
|2 4 ounce||salmon filets|
|1 15 ounce can||no salt added cannellini beans (drained and rinsed)|
|4||water-packed artichoke hearts (quartered)|
|fresh ground black pepper (to taste)|
|1/4 tsp||dried tarragon|
|1/4 tsp||red pepper flakes|
|1/4 cup||white wine|
|1 Tbsp||extra-virgin olive oil (best quality)|
|1 tsp||white wine vinegar|
Preheat the oven to 400F. Place a large skillet in the preheating oven.
Place 1 tsp olive oil in large skillet over medium heat. Add garlic and sauté for two minutes. Do not let brown. Add onions and sauté for two minutes until the onions begin to soften. Add the celery and continue sautéing for two minutes.
While celery is cooking and after the oven has come to temperature, spray the skillet in the oven with olive oil and place the salmon, skin side down, in the skillet. Reduce the oven's heat to 375F.
Add beans, artichokes, tarragon, red pepper, salt and pepper to the garlic mixture and stir.
Add the white wine and stir. Reduce heat to low.
After five minutes, turn the salmon over. Cook for another 4-5 minutes.
Just before serving, add the extra-virgin olive oil and the vinegar to the bean mixture and toss.
Divide bean mixture between two plates. Top with salmon and serve.
Serving size = 4 ounces salmon with bean salad
Servings = 2
Amount Per Serving
|Calories 499||Calories from Fat 175|
|% Daily Value|
|Total Fat 20g||30%|
|Saturated Fat 3g||16%|
|Monounsaturated Fat 11g|
|Trans Fat 0g|
|Total Carbohydrates 39g||13%|
|Dietary Fiber 13g||52%|
|Vitamin A 6%||Vitamin C 15%|
|Calcium 13%||Iron 22%|
|Vitamin K 19 mcg||Potassium 1251 mg|
|Magnesium 121 mg|