Complete Meal Contents (279)
1 Salmon Bruschetta-Grilled
1/2 Med Squash, Whole Slice-Grilled
1/2 cup Wild Rice
10 Smoked Almonds
279 calories per plate.
Complete nutritional values listed at the end.
The following recipe's serves 4. Adjust as needed.
Individual recipe calories listed in parenthesis.
Salmon Bruschetta(117)
*Blend together:
Pink Salmon, 2.6 oz pkg (Ckn of the Sea)
French Onion Light Cheese Spread, 2 wedges (Laughing Cow)
Sweet Basil, 1 tsp (Garden Dried)
Garlic Powder, 1/2 tsp
Cracked Black Pepper & Sea Salt
*Spread salmon mixture onto:
2 English Muffins Split into 4 halves (Thomas)
*Divide and Top with:
Diced Tomatoes and Green Chilies, 1/2 can Strained (Rotel-Mild)
Parmesan Romano Grated Cheese, 2 Tbsp (Kraft)
Parsley, 1 tsp (Garden Dried)
*Grill:
Place on top rack of grill.
Cook on low for 10 min.
*Makes 4 open face servings
Grilled Yellow Squash (56)
*Slice in half lengthwise:
2 Yellow Squash, Med Size.
1/2 squash for low cal serving.
*Grill:
Brush with extra light olive oil (Bertolli).
Place face down and cook on low for 10 min.
Baste & flip, cooking another 5 min until tender.
*Makes 4 split half servings
Smoked Almonds (61)
*10 almonds per low cal serving (Blue Diamond)
Smoked almonds compliment the flavors of the salmon and squash.
*40 almonds total for 4 servings
Long Grain Wild Rice (45)
*Long Grain and Wild Rice (Rice A Roni):
Combine dry rice, seasoning, water and butter.
Bring to boil. Cover. Reduce heat. Simmer 25 min.
Prepared with "I Cant Believe Its Not Butter Original Spread"
*(4) 1/2 cup servings:
1/4 Box = 2 cups prepared
1/2 c Dry Rice
1/4 pkt Seasoning
1/2 c Water
1 tsp Butter Spread
1/2 Box = 4 cups prepared
1 c Dry Rice
1/2 pkt Seasoning
1 c Water
1/2 Tbls Butter Spread
1 Box 4.3oz = 8 cups prepared
2 c Dry Rice
1 pkt Seasoning
1 2/3 c Water
1 Tbls Butter Spread
Nutritional Value of Total Meal:
*Values Per Serving:
Cal 279
Fat 15g
Carbs 26g
Fiber 3g
Sugar 4g
Sodium 687mg
Protein 12g
Potassium 162mg
Cholestrol 9mg
Vit A 11%
Vit C 33%
Calcium 16%
Iron 13%
