By Linda Gassenheimer
From Tribune News Service

Poaching salmon in white wine produces a moist, flavorful result. Broccoli, carrots, and potatoes poached with the salmon add to the flavor and the resulting sauce. Sauteed grape tomatoes complete the dish.

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Shopping List

3/4 pound wild-caught salmon fillets, 1 bottle dry white wine, 1 bottle ground allspice, 1 bottle dried thyme, 1 package broccoli florets, 1 pound red potatoes, and 1 container grape tomatoes.

Staples: canola oil (or substitute), carrots, salt and black peppercorns.

Recipe by Linda Gassenheimer

Ingredients

Directions

Add 2 cups water, white wine, allspice, thyme, broccoli, carrots and potatoes to a large saucepan. Bring to a simmer over medium heat, cover and cook for 5 minutes. Add the remaining 1/2 cup water and salmon. Cover and simmer gently, 5 minutes. Do not boil. Remove vegetables and salmon with a slotted spoon to two dinner plates. Bring liquid in saucepan to a boil and reduce by half, about 3 to 4 minutes. Remove saucepan from heat and stir in 1 teaspoon oil and add salt and pepper to taste. Spoon sauce over salmon and vegetables.

Add 2 remaining teaspoons oil to the same saucepan along with grape tomatoes. Saute 2 minutes. Sprinkle with salt and pepper to taste. Arrange them around salmon and vegetables. Makes 2 servings.

Per serving: 560 calories, 160 calories from fat, 18 g fat, 2.3 g saturated fat, 7.9 g monounsaturated fat, 95 mg cholesterol, 41 g protein, 49 g carbohydrates, 7 g dietary fiber, 8 g sugars, 460 mg sodium, 2425 mg potassium, 555 mg phosphorus.

Exchanges: 2 starch, 3 vegetable, 5 lean protein, 1 fat, 1/2 alcohol.

From “Mix ‘n’ Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer’s latest book is “Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals,” published by the American Diabetes Association. To order either book call 1-800-232-6733 or at www.shopdiabetes.org.

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