Recipes: Grilled Salmon Steaks with Tarragon Sauce

the recipes

july 99

Grilled Salmon Steaks with Tarragon Sauce

(makes 4 servings)

4	5-ounce (150 g) fresh salmon steaks, cut 1 inch (2.5 cm) thick
3	tablespoons (45 ml) fresh lemon juice
Tarragon Sauce
2	shallots, minced
2	tablespoons (8 g) chopped fresh tarragon or 2 teaspoons (10 ml) crushed dried
1	cup (228 g) plain nonfat yogurt
1	medium plum tomato, 3 ounce (90 g), seeded and finely minced
1	tablespoon (9 g) minced flat-leaf parsley

Start a grill or preheat broiler. Brush both sides of salmon with lemon juice. Grill for 5 to 6 minutes per side, turning once, until salmon flakes when prodded with the tines of a fork.
Meanwhile, in a bowl, combine shallots, tarragon, yogurt, tomato, and parsley. Mix well.
When salmon steaks are done, arrange on dinner plates and spoon some of the tarragon sauce alongside.

Per serving:	240 calories (34% calories from fat), 31 g protein, 9 g total fat (1.4 g saturated fat), 7 g carbohydrates, trace dietary fiber, 77 mg cholesterol, 110 mg sodium
Diabetic exchanges:	4 lean protein, 1/2 carbohydrate (skim milk)

Sautéed Cucumbers

(makes 4 servings)

3	cucumbers, about 1 pound (480 g) total
1/4	teaspoon (1.25 ml) salt (optional)
1	tablespoon (8 g) cornstarch
	olive oil cooking spray
	freshly ground pepper
1	tablespoon (15 ml) fresh lemon juice
2	teaspoons (10 ml) balsamic vinegar
1	tablespoon (4 g) minced fresh dill

Peel cucumbers and cut in half lengthwise. Using a small spoon, scoop out and discard the seeds. Sprinkle cucumbers with salt (if using) and let stand at room temperature for 15 minutes. Rinse cucumbers and pat dry with paper towels.
Slice cucumbers into 1/4-inch thick crescents. Sprinkle with cornstarch and set aside.
Meanwhile, lightly coat a large nonstick skillet with cooking spray and place over medium heat. When hot, add the cucumbers and cook, stirring occasionally, until cucumbers are crisp-tender, about 3 to 4 minutes. Add lemon juice and vinegar. Stir to glaze.
Remove from heat and add dill. Serve at once.

Per serving:	26 calories (5% calories from fat), 1 g protein, trace total fat (0 saturated fat), 6 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 3 mg sodium
Diabetic exchanges:	1/2 carbohydrate (1 vegetable)

Radicchio Salad with Warm Goat Cheese

(makes 4 servings)

1	small head radicchio, about 4 ounces (240 g), washed and dried
3	ounces (90 g) fresh low-fat goat cheese, cut into 4 slices
4	teaspoons (20 ml) red wine vinegar
2	tablespoons (30 ml) olive oil
	freshly ground pepper

Separate radicchio into leaves. Arrange on 4 salad plates.
Place goat cheese on a microwave-safe plate. Microwave on MEDIUM for 30 to 45 seconds, just until goat cheese is warm to the touch. Transfer goat cheese to the center of each salad.
In a cup whisk together vinegar and oil. Drizzle over salads and grind fresh pepper over each serving. Serve at once.

Per serving:	104 calories (77% calories from fat), 4 g protein, 9 g total fat (2.5 g saturated fat), 2 g carbohydrates, trace dietary fiber, 8 mg cholesterol, 288 mg sodium
Diabetic exchanges:	1/2 lean protein, 1 1/2 fat

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