Omega-3 fatty acids in salmon may alter certain gene expressions in your body to tell it to melt fat, not store it. Eat up and burn, baby, burn!
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* 2 tablespoons low-sodium teriyaki sauce
* 1 tablespoon honey
* 1 tablespoon rice vinegar
* 4 teaspoons chopped garlic, divided
* 1 teaspoon grated ginger
* 1 teaspoon dark sesame oil
* 6 salmon fillets (about 1 1/2 lb)
* 1 lb brussels sprouts, halved if large
* 1 tablespoon canola oil, divided
* 1/2 teaspoon salt, divided
* 1/2 teaspoon freshly ground black pepper, divided
* Vegetable oil cooking spray
* 1/2 lb shiitake mushrooms, thickly sliced
1. Position rack in middle of oven; heat oven to 450°. In a bowl, combine teriyaki sauce, honey, vinegar, 1 tsp garlic, ginger and sesame oil. Place salmon in a shallow dish; sprinkle with 1 1/2 tbsp teriyaki mixture; marinate 15 minutes. In a second bowl, toss brussels sprouts with 1 1/2 tsp garlic, 1/2 tbsp canola oil, 1/4 tsp salt and 1/4 tsp black pepper. Coat a rimmed sheet pan with cooking spray. Spread brussels sprouts in pan in a single layer; roast until light brown, 5 minutes. In second bowl, toss mushrooms with remaining 1/2 tbsp canola oil, 1 1/2 tsp garlic, 1/4 tsp salt and 1/4 tsp black pepper. Move brussels sprouts to center of pan; top with salmon; place mushrooms in pan around edges; roast, stirring mushrooms occasionally, until salmon is just cooked through, 8 to 10 minutes. Top salmon with remaining teriyaki mixture; serve over brussels sprouts and mushrooms.
484 calories per serving, 34 g fat (6 g saturated), 17 g carbs, 3 g fiber, 27 g protein
Recipe courtesy Paula Deen
* 1 cup crabmeat
* 1/2 cup cream cheese
* 1/2 cup fresh parsley leaves, chopped
* 1/2 cup green onions, chopped
* 4 tablespoons Parmesan
* House Seasoning, recipe follows
* 2 portobello mushroom caps, or 10 white mushrooms caps
* 1/2 cup bread crumbs
* Nonstick cooking spray
Preheat the oven to 375 degrees F.
Combine the crabmeat, cream cheese, parsley, green onions and Parmesan. Season with House Seasoning, to taste. Stuff the mushroom caps with the mixture and top with bread crumbs. Spray the tops with nonstick spray to help them brown. Transfer to the oven and bake for about 20 minutes, or until the filling is hot and melted.
1 cup salt
1/4 cup black pepper
1/4 cup garlic powder
Mix ingredients together and store in an airtight container for up to 6 months.
Warm Chocolate Cakes With Coffee Crème Anglaise There’s one thing better than a warm chocolate cake: a warm chocolate cake served with a rich cream sauce. Serves 4 INGREDIENTS * 1/3 cup 2 percent milk * 10 teaspoons sugar, divided * 1 piece vanilla bean (1 inch long) * 4 teaspoons brewed coffee * 1 egg yolk * 1 egg, separated * 2 oz chopped bittersweet chocolate * 7 teaspoons nonfat plain yogurt * Vegetable oil cooking spray PREPARATION 1. In a medium pan over medium heat, bring milk, 4 tsp sugar, vanilla bean and coffee to a simmer, stirring. Remove vanilla bean; scrape seeds into sauce. Place egg yolk in a bowl. Stir in 2 tbsp hot-milk sauce; add to pan. Cook 1 minute; stir. Remove from heat; cool; cover with plastic wrap; refrigerate. In a second bowl, beat separated egg white until foamy. Add 1/2 tsp sugar; beat, adding 5 more 1/2-tsp increments of sugar until stiff peaks form. In a third bowl, beat separated egg yolk with remaining 3 tsp sugar until thick. In a microwave-safe bowl, nuke chocolate until melted; stir in yogurt; add to egg yolk mixture. Fold in egg white mixture. Cover; chill 1 hour. Heat oven to 325°. Coat 4 muffin-tin cups with cooking spray; pour in batter. Bake 12 minutes, or until cake springs back when touched. Let cool slightly. Pour 2 tbsp sauce on each of 4 plates; put 1 cake on top of each. The skinny 139 calories per serving, 6 g fat (3 g saturated), 19 g carbs, 1 g fiber, 4 g protein
This luscious pudding offers a tasty hit of calcium to help build bones. If you can’t find hazelnut-flavored chocolate, substitute 1/4 cup Nutella and use 3 1/2 tbsp cornstarch instead of 2; the result will be milder in taste.
* 2 tablespoons cornstarch
* 2 cups 2 percent milk, divided
* 3 oz dark gianduja (hazelnut-flavored chocolate), broken into small pieces
* 2 tablespoons sugar
* 1/8 teaspoon salt
1. In a bowl, stir cornstarch into 1/2 cup milk until dissolved. In a small saucepan over medium-low heat, cook remaining 1 1/2 cups milk with remaining ingredients, whisking, until chocolate melts. Increase heat to medium; cook, whisking, until almost boiling. Stir cornstarch-milk mixture; slowly add to saucepan, whisking. Bring to a simmer, whisking. Simmer, whisking, 90 seconds. Divide among 4 cups; cover with plastic wrap, pressing against surface of pudding. Chill at least 2 hours. Serve cold.
229 calories per serving, 12 g fat (5 g saturated), 24 g carbs, 1 g fiber, 7 g protein
* 1 clove garlic, chopped
* 1 tablespoon honey
* 1 teaspoon Dijon mustard
* 6 tablespoons orange juice
* 1 tablespoon olive oil
* 1 tablespoon red wine vinegar
* 1/4 teaspoon salt
* Juice and rind from 1 lemon
* 1 clove garlic, crushed
* 1 bay leaf
* 1 teaspoon black peppercorns
* 1 teaspoon salt
* 1 1/2 pounds large shrimp (tail intact)
* 4 chunks watermelon (1 lb each), cut from the rind, cut into cubes
* 1 pound heirloom tomatoes, cut into wedges
* 1/3 cup crumbled feta
* 1/4 cup fresh basil, torn
1. For dressing
Combine all dressing ingredients in a blender.
2. For salad
Fill a 4-quart saucepan with water and bring to a boil; add lemon juice, lemon rind, garlic, bay leaf, peppercorns and salt. Add shrimp, cover, remove from heat and let stand until shrimp is cooked, about 15 minutes. Drain and cool 10 minutes, then refrigerate 30 minutes. Line a large platter with watermelon and tomatoes. Top with shrimp, feta and basil. Drizzle with dressing.
431 calories per serving, 9.6 g fat (2.5 g saturated), 3.7 g fiber, 49.4 g carbs, 41 g protein
Orange-Scented Beet Soup With Chives
Beets and apples add filling fiber to each bowl; plus, apples’
antioxidants may help prevent metabolic syndrome, a condition characterized
by excess belly fat.
- 2 cans (14.5 oz each) sliced beets, drained (reserve liquid)
- 1 McIntosh apple, peeled, cored and chopped
- 1/4 cup chopped shallots
- 1 teaspoon brown sugar
- Grated zest of 1 orange
- 1/4 teaspoon salt
- 1/2 cup orange juice
- 2 tablespoons balsamic vinegar
- 2 teaspoons fresh lemon juice
- 2 tablespoons chopped fresh chives
- 2 oz goat cheese
1. Pulse beets, apple, shallots, sugar, zest and salt in a food
processor until pureed. Add reserved beet liquid; pulse until smooth.
Transfer beet mixture to a bowl; stir in orange juice, vinegar and lemon
juice. Cover and chill until cold, 1 hour. Divide among 4 bowls; garnish
with chives and cheese before serving.
153 calories per serving, 3 g fat (2 g saturated), 27 g carbs, 4 g fiber, 5
Grilled Steak Fries with Citrus-Thyme Aioli