Page 62 - Keep the Beat Recipes: Deliciously Healthy Dinners

teriyaki-glazed salmon with Prep time: 20 minutes
Cook time: 15 minutes
stir-fried vegetables

a fresh and flavorful Asian-style dish that is as easy to make as it is colorful

For salmon: 1 Thaw frozen vegetables in the microwave
2 Tbsp light teriyaki sauce (or place entire bag in a bowl of hot water for about
¼ C mirin (or sweet rice wine) 10 minutes). Set aside until step 7.
2 Tbsp rice vinegar 2 Preheat oven to 350 ºF.
2 Tbsp scallions (green onions), rinsed 3 Combine teriyaki sauce, mirin, rice vinegar, scallions,
and minced and ginger. Mix well. Pour over salmon, and
1½ Tbsp ginger, minced (or 1 tsp marinate for 10–15 minutes.
ground) 4 Remove salmon from the marinade, and discard
12 oz salmon fillets, cut into unused portion.
4 portions (3 oz each)
5 Place salmon on a baking sheet, and bake for
For vegetables: 10–15 minutes or until fish flakes easily with a fork
1 bag (12 oz) frozen vegetable stir-fry in the thickest part (to a minimum internal
temperature of 145 °F).
½ Tbsp peanut oil or vegetable oil
½ Tbsp garlic, minced (about 1 clove) 6 Meanwhile, heat oil in a large wok or sauté pan.
1 Tbsp ginger, minced (or 1 tsp Add garlic, ginger, and scallions, and cook gently but
do not brown, about 30 seconds to 1 minute.
ground)
1 Tbsp scallions (green onions), rinsed 7 Add vegetables, and continue to stir fry for
and minced 2–3 minutes or until heated through. Add soy sauce.
1 Tbsp lite soy sauce 8 Serve one piece of salmon with 1 cup of vegetables.

Tip: Try serving with steamed rice or Asian-style noodles (soba or udon).

yield: each serving provides:
4 servings calories 253 total fiber 3 g
serving size: total fat 11 g protein 21 g
3 oz salmon, 1 C vegetables saturated fat 2 g carbohydrates 16 g
cholesterol 50 mg potassium 584 mg
sodium 202 mg

48 deliciously healthy dinners