RECIPE OF THE DAY! BREAKFAST SANDWICH SALMON & EGGS

Diabetes appropriate, Low calorie, Low cholesterol, Heart healthy, Healthy weight,High potassium,High protein.

This recipe is a great source of protein and potassium.
I can also order this breakfast sandwich when am out with friends or family in a restaurant, it's a favorite of mine to make at home.
Smoked salmon and egg whites on a toasted whole-wheat English muffin is the perfect power breakfast. For a more substantial meal, pair it with a piece of fruit or a glass of 100% juice. Weight Watchers English muffins are smaller than regular muffins which makes the sandwich...

Makes 1 sandwich

Active Time: 15 minutes

Total Time: 15 minutes


Ingredients

1/2 teaspoon extra-virgin olive oil

1 tablespoon finely chopped red onion

2 large egg whites, beaten

Pinch of salt

1/2 teaspoon capers, rinsed and chopped (optional)

1 ounce smoked salmon

1 slice tomato

1 whole-wheat English muffin, split and toasted


Preparation

1.Heat oil in a small nonstick skillet over medium heat. Add onion and cook,
stirring, until it begins to soften, about 1 minute. Add egg whites, salt and
capers (if using) and cook, stirring constantly, until whites are set, about
30 seconds.

2.To make the sandwich, layer the egg whites, smoked salmon and tomato on
English muffin.

214 calories per serving, 19 g protein; 221 mg potassium

RECIPE OF THE DAY! SAUTEED CUCUMBERS WITH SEARED SCALLOPS

Diabetes appropriate, Low calorie, Low carbohydrate, Low saturated fat, Low sodium, Heart healthy, Healthy weight, High potassium, Gluten free.

Sweet sea scallops pair beautifully with lightly sauteed cucumbers. Try adding a handful of julienned snow peas to the cucumbers, for extra crunch. Serve simply with boiled new potatoes. This wonderful dish will delight your taste buds. ENJOY!!


Makes 4 servings

Active Time: 25 minutes

Total Time: 1 hour


Ingredients

2 large English cucumbers (see notes below)

1/2 teaspoon kosher salt, divided

Freshly ground pepper, to taste

3 teaspoons butter, divided

3 teaspoons extra-virgin olive oil, divided

1/4 cup reduced-fat sour cream

1 1/4 pounds large dry sea scallops, (see Tip below), tough muscle removed

1 tablespoon minced fresh dill, or flat-leaf parsley for garnish

Preparation

1.Cut cucumbers in half lengthwise, scrape out seeds with a spoon and cut crosswise into 1/4-inch-thick slices. Transfer to a colander set over a bowl. Toss with 1/4 teaspoon salt and set aside for 30 minutes to drain.

2.Heat 1 teaspoon butter and 2 teaspoons oil in a 12-inch cast-iron skillet over high heat. Add the drained cucumbers and cook, stirring, until wilted and beginning to brown, 2 to 4 minutes. Stir in sour cream and cook, stirring, for 1 minute. Transfer to a small bowl.

3.Wipe out the pan. Heat the remaining 2 teaspoons butter and 1 teaspoon oil over high heat. Add scallops, season with the remaining 1/4 teaspoon salt and pepper and cook until lightly browned and cooked through, 2 to 3 minutes per side. Gently stir the cucumber mixture into the scallops. Serve garnished with dill (or parsley), if desired.

Tips & Notes

Tip: Be sure to buy “dry” sea scallops (scallops that have not been treated with sodium tripolyphosphate, or STP). Scallops that have been treated with STP (“wet” scallops) have been subjected to a chemical bath and are not only mushy and less flavorful, but also will not brown properly. But if the only Scallops you can find are frozen ones then place them on a paper towel and pat dry.

Notes: English cucumbers:

There’s nothing wrong with the common slicing cucumber, but the English cucumber has it beat in several ways:

It is generally sold wrapped in plastic to reduce water loss, and so is usually not waxed and therefore does not need peeling.

It is usually called seedless (which is an outright lie), but its seeds are much smaller and less prominent.

It is the seeds in a cucumber (and especially in an aging cucumber) that make it bitter, so a semi-seedless English cucumber is less likely to be bitter.

It has been bred to be more easily digested than some other varieties (fewer burps).

225 calories per serving

RECIPE OF THE DAY! TOMATOES AND OLIVES WITH ROASTED SALMON

Although you can use any firm-fleshed fish, such as halibut or cod, salmon is especially pretty with the roasted tomatoes and black olives. Serve with steamed green beans or broccoli florets and boiled new potatoes.
"I have made this a half a dozen times. Very enjoyable and easy, and great the next day,too. Your family and friends will love this dish. Personally I like more olives that's just me. ENJOY!!!

Diabetes appropriate, Low calorie, Low carbohydrate, Low cholesterol, Low saturated fat, Heart healthy, High potassium, Gluten free.

Makes 4 servings

Active Time: 20 minutes

Total Time: 1 hour 20 minutes


Ingredients

2 pounds ripe plum tomatoes, stem ends trimmed, cut into thin wedges

1/2 medium onion, peeled and cut into thin wedges

2 strips orange zest, cut into thin slivers

2 cloves garlic, minced

1 tablespoon extra-virgin olive oil

1/3 cup pitted Kalamata olives, coarsely chopped

1 tablespoon chopped fresh rosemary

1/4 teaspoon salt

Freshly ground pepper, to taste

1 1/4 pounds salmon fillet, (about 1 1/2 inches thick), skin removed (see Tip), cut into 4 portions


Preparation

1.Preheat oven to 400°F. Combine tomatoes, onion, orange zest and garlic in a large roasting pan or on a large baking sheet with sides. Drizzle with oil and toss to coat.

2.Roast, uncovered, stirring occasionally, until the tomatoes and onion are tender and beginning to brown on the edges, about 45 minutes. Remove pan from the oven. Increase oven temperature to 450°.

3.Add olives and rosemary to the pan; season with salt and pepper. Clear four spaces in the pan and place a salmon piece in each. Spoon some of the tomato mixture on top.

4.Roast until the salmon is opaque in the center, 10 to 15 minutes, depending on the thickness.

Tips & Notes:

How to Skin a Fish Fillet

You can ask to have the skin removed from a piece of salmon or halibut fillet at the fish counter, but it is also easy to do it yourself. Place the fillet, skin-side down, on a cutting board. Use a thin sharp knife to cut between skin and flesh at the tip. Grasp the skin with your free hand and ease the knife carefully between skin and flesh, keeping the knife pointed slightly toward the skin, until skin is removed.

372 calories Per serving