Katie's Healthy Bites: An Irish-Inspired Salmon & Potato Dinner by Katie Cavuto-Boyle in Healthy Holidays, Katie's Healthy Bites, March 14, 2010
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Happy St. Patrick’s Day! Well, almost. When March comes around, I’m always searching for creative ways to celebrate the holiday that don’t involve high-calorie indulgences. This year, I’m trying an Irish-inspired salmon recipe that works for any meal but, when paired with kale-laced mashed potatoes, is a healthy, festive meal.
Salmon With Guinness Mustard Glaze
NOTE: This glaze would be yummy on chicken, too!
- 2.5 pounds salmon, cut into fillets
- 2 tablespoons coarse-grained Dijon mustard
- 1 tablespoon regular Dijon mustard
- 1 tablespoon Guinness stout (or other stout or porter beer)
- 1 teaspoon honey
Pre-heat oven to 400 degrees Fahrenheit. Arrange salmon fillets (skin side down) on a lined baking dish. Spread the glaze on the salmon (enough to coat). Bake for 8 minutes or until desired doneness.
210 calories, 8.99 grams fat, 1.39 grams saturated fat, 28.13 grams protein, 1.89 grams carbohydrates, 77.96 milligrams cholesterol, 197 milligrams sodium, 0 grams fiber
Kale Mashed Potatoes
- 1 1/2 cups 1% milk
- 1 tablespoon butter
- 1 large shallot, chopped
- 1 clove garlic, chopped
- 4 cups kale, rinsed and coarsely chopped
- 3 pounds russet potatoes, peeled and cut into 1-inch pieces
Combine milk and garlic in a sauce pan. Warm to steep the garlic and then turn off and set aside (do not boil).
Melt 1 tablespoon butter in a large sauté pan. Add shallot and sauté until light brown, about 3 minutes. Add kale and 1 tablespoon water. Cook until tender, about 10 minutes.
Meanwhile, cook potatoes in large pot of boiling salted water until tender, about 25 minutes. Drain well. Return to same pot; mash with hand masher.
Combine kale mixture and milk in a food processor. Pulse to combine but have some large pieces of kale remaining. Mash into potatoes and season with salt and pepper.
186 calories, 2.3 grams fat, 1.27 grams saturated fat, 6.5 grams protein, 36.2 grams carbohydrates, 6.6 milligrams cholesterol, 126.3 milligrams sodium, 4.43 grams fiber