Daybreak 5/19/2011: Chef Yancy's Health Salmon Dish

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Ingredients

4 4OZ SALMON FILLETS
1 TBSP.SALT FREE LEMON PEPPER
SPRAY BUTTER
½ CUP WILD RICE
1/3 CUP GREEN ONION
1/3 CUP RED BELL PEPPER
1/3 CUP FRESH MUSHROOMS
½ POUND ASPARAGUS
¼ TEASPOON SALT FREE SEASONING (GARLIC, LEMON PEPPER,ETC.)
SPRAY BUTTER

Directions

SALMON:
SPRAY BUTTER OVER EACH FILLET.SPRINKLE LEMON PEPPER ON EACH FILLET.
PLACE FILLETS ON GRILL THAT HAS BEEN COATED WITH NONSTICK SPRAY. COOK FOR 7-8 MINUTES,TURN
FILLETS OVER HALF WAY THROUGH IF USING OUTDOOR GRILL.

NUTRITION PER 3.5 OZ COOKED FILLET: 142 CALORIES, 19.7 PROTEIN, 6.3 GM FAT, 0 SODIUM.

WILD RICE:
COOK RICE ACCORDING TO PACKAGED DIRECTIONS, DO NOT ADD MARGARINE OR SALT. SAUTE THE
VEGETABLES IN A SKILLET WITH NONSTICK SPRAY OR SPRAY BUTTER.MIX INGREDIENTS TOGETHER.

NUTRITION PER ½ CUP SERVING: 110 CALORIES, 2 GM PROTIEN, 0 GM FAT, TRACE SODIUM.

ROASTED ASPARAGUS:
SNAP OFF TOUGH ENDS OF ASPARAGUS, PLACE ON HEAVY-DUTY ALUMINUM FOIL. SPRAY BUTTER OVER
SPEARS AND SPRINKLE WITH SEASONING OF CHOICE. FOLD ALUMINUM TIGHTLY TO SEAL. PLACE ON GRILL
OVER MEDIUM HEAT FOR 10 MIN.

NUTRITION PER 6 SPEARS, (1/4 POUNDS): 35 CALORIES,1.4 GM PROTEIN, 0 GM FAT, TRACE SODIUM.
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