Recipes: Mother's Day: The Family Cooks for Mom

the recipes

may 99

Mother's Day: The Family Cooks for Mom

Slow-Baked Salmon with Lime-Mustard Coating

(makes 4 servings)

1	teaspoon (5 ml) lime zest
2	tablespoons (30 ml) olive oil
1	tablespoon (15 g) dry bread crumbs
1	tablespoon (15 g) finely chopped flat-leaf parsley
2	teaspoons (10 ml ) mustard seeds
	juice of large 1 lime
1	teaspoon (5 ml) Dijon mustard
1/8	teaspoon (0.6 ml) sugar substitute
4	5-ounce (150 g) skinless salmon fillets
	freshly ground pepper

Preheat oven to 250° F.
In a bowl combine the lime zest, olive oil, bread crumbs, parsley, mustard seeds, lime juice, Dijon mustard, and sugar substitute. Place the salmon fillets in baking dish, skinned sides down and sprinkle with pepper. Place some of the lime coating on each fillet.
Bake the salmon for 25- 30 minutes until done. Serve hot or at room temperature.

Per serving:	282 calories (54% calories from fat), 29 g protein, 17 g total fat (2.4 g saturated fat), 3 g carbohydrates, 1 g dietary fiber, 78 mg cholesterol, 109 mg sodium
Diabetic exchanges:	4 lean protein, 1 fat

Fresh Vegetable Pizza

(makes 4 servings)

2	4-ounce (120 g) fresh pizza bread shells
	olive oil vegetable spray
1/2	teaspoon (1.25 ml) garlic powder, or to taste
1/2	cup (120 g) grated part-skim mozzarella cheese
2	button mushrooms, thinly sliced
1	small yellow summer squash, 3 ounces (90 g), thinly sliced
1	plum tomato, 3 ounces (90 g), thinly sliced
1/2	green bell pepper, 3 ounces (90g), chopped
2	tablespoons (18 g) fresh basil chopped
1	tablespoon (30 g) grated Parmesan cheese

Preheat oven to 450° F (230°C), Gas Mark 8.
Place the pizza shells on a pizza stone or heavy non-stick cookie sheet.
Lightly coat shells with cooking spray and sprinkle each shell with 1/8 teaspoon of the garlic powder. Sprinkle each shell with 1/4 cup mozzarella cheese. Arrange the mushroom slices around the outside of the shell. Cover the shell with squash slices and then, tomato slices and bell pepper. Top with fresh basil, the remaining garlic powder, the remaining mozzarella cheese, and the Parmesan cheese. Coat again with cooking spray.
Bake for 12 -15 minutes until vegetables are cooked and cheeses have melted. Cut in half and serve immediately.

Per serving:	260 calories (30% calories from fat), 6 g protein, 8 g total fat (2.6 g saturated fat), 36 g carbohydrates, 4 g dietary fiber, 9 mg cholesterol, 233 mg sodium
Diabetic exchanges:	2 1/2 carbohydrate (2 bread/starch, 1 vegetable), 1 fat

Individual Berry Cobblers with Puff Pastry Stars

(makes 4 servings)

Puff Pasty Stars
1/3	frozen puff pastry sheet, thawed
	egg wash made from 3 tablespoons (15 ml) egg substitute beaten with 1 tablespoon water
Berry Filling
2	cups fresh blueberries, blackberries or raspberries, or a mixture of berries
1	tablespoon (15 g) grated orange zest
1	teaspoon (5 ml) fresh lemon juice
2	teaspoons (10 ml) cornstarch
	sugar substitute equal to 1/4 to 1/2 cup (60 to 120 g) sugar, or to taste depending on tartness of berries
1	cup nonfat, sugar-free frozen yogurt

Preheat oven to 400° F.
Roll out puff pastry on a lightly floured work surface to 1/4-inch thickness. Cut out 8 star shapes with cookie cutter. Place on non-stick cookie sheet and freeze for 5 minutes.
Remove from freezer and brush top of stars with egg wash. Bake in middle of oven for 10 to 15 minutes until puffed and golden brown. Cool on a rack . Store in a airtight plastic bag at room temperature if made day before serving.
Place the berries in a large bowl. Add the orange zest, lemon juice, cornstarch, and sugar substitute. Divide the berries into 4 individual oven-proof 1 1/2-cup soufflé dishes. Bake for 20 minutes, until done. Cool slightly.
To assemble, top each cobbler with 2 pastry stars and 1/4 cup frozen yogurt. Serve immediately.

Per serving:	178 calories (28% calories from fat), 4 g protein, 6 g total fat (0.8 g saturated fat), 28 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 84 mg sodium
Diabetic exchanges:	2 carbohydrate (1 bread/starch, 1 fruit), 1 fat

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