Cooking for Two
Wine-Poached Salmon Steak
the secret to perfectly moist fish prepared in minutes? Your
microwave—it’s perfect for poaching smaller quantities of fish like
this salmon steak. Serve with steamed asparagus and a sourdough roll for a
Prep 2 min
Microwave 5 min
1 fresh or frozen (thawed) salmon steak (1/2 pound)
2 tablespoons dry white wine
2 tablespoons water
1/8 teaspoon salt
1/8 teaspoon pepper
1/8 teaspoon dried thyme
1/8 teaspoon dried tarragon
2 lemon slices (1/8 inch thick)
1. Place salmon steak in 14-ounce shallow casserole. Sprinkle with wine, water, salt, pepper, thyme and arragon. Top with lemon slices.
2. Cover loosely with waxed paper and microwave on High (100%) until salmon flakes easily with fork, 3 to 5 minutes. Remove from casserole before serving.
Serving: Calories 140 (Calories from Fat 54); Fat 6g (Saturated 2g);
Cholesterol 65mg; Sodium 210mg; Carbohydrate 1g (Dietary Fiber 0g);
Protein 20g • % Daily Value: Vitamin A 2%; Vitamin C 0%; Calcium 0%;
Iron 4% • Diet Exchanges: 3 Very Lean Meat, 1 Fat
Black-Bean Pasta Cancun
enjoy this pasta with black beans and a south-of-the-border twist. It’s
also delicious with additions like chopped roast pork or grilled chicken
Prep 5 min
Cook 12 min
2 cups uncooked radiatore pasta (4 ounces)
1 can (14 1/2 ounces) diced tomatoes with chili spices
1 cup black beans, rinsed and drained
1/2 teaspoon grated lime peel
1/4 teaspoon ground cumin
1/4 bell pepper, cut into 2 x 1/4-inch strips
2 tablespoons reduced-fat sour cream
2 lime wedges
Cilantro leaves, if desired
1. Cook pasta as directed on package. While pasta is cooking, heat tomatoes to boiling in 2-quart saucepan.
2. Drain pasta and stir into tomatoes with beans, lime peel, cumin and bell pepper; reduce heat to low. Cover and cook 2 to 3 minutes, stirring occasionally, until hot. Garnish with sour cream, lime and cilantro. Squeeze lime over pasta.
1 Serving: Calories 370 (Calories from Fat 35); Fat 4g (Saturated 1g); Cholesterol 5mg; Sodium 640mg; Carbohydrate 77g (Dietary Fiber 10g); Protein 17g • % Daily Value: Vitamin A 14%; Vitamin C 36%; Calcium 14%; Iron 30% • Diet Exchanges: 5 Starch
a sweet and fruity idea that combines two homey favorites: pizza and
cinnamon toast. It’s great for dessert or even a quick breakfast.
Prep 3 min
Bake 10 min
1 flour or whole wheat flour tortilla (8 inches in diameter)
1/2 teaspoon sugar
Dash of cinnamon
2 tablespoons soft cream cheese
1/2 cup chopped fresh fruit (such as strawberries, grapes, peaches), well drained
1. Heat oven to 350°. Place tortilla on ungreased cookie sheet. Bake about 10 minutes or until crisp.
2. Meanwhile, mix sugar and
cinnamon; reserve. Place hot tortilla on cutting board; spread cream
cheese on tortilla. Sprinkle with sugar-cinnamon mixture; arrange fruit on
top. Cut into 4 wedges; serve warm.
Serving: Calories 115 (Calories from Fat 45); Fat 5g (Saturated 3g);
Cholesterol 10mg; Sodium 130mg; Carbohydrate 16g (Dietary Fiber 2g);
Protein 3g •
% Daily Value: Vitamin A 2%; Vitamin C 14%; Calcium 4%; Iron
Diet Exchanges: 1/2 Starch, 1/2 Fruit, 1 Fat
Betty Crocker’s Cooking for Two.
Copyright © 2002 by General Mills, Inc. Excerpted by arrangement with
Hungry Minds, Inc. $21.95. Available in local bookstores or call