Banded Together

Recipes
Grilled Salmon Burgers     Makes 4 servings   (From Health Monitor.com)
1# skinless salmon fillet, cut into 1” cubes
1 TBSP Dijon mustard
1 TBSP grated lime peel
1 TBSP peeled, minced fresh ginger
1TBSP chopped fresh cilantro
1 TSP low-sodium soy sauce
½ TSP ground coriander
Salt and pepper to taste
Fresh lime wedges and cilantro leaves
Preheat your grill to medium-high heat. Lightly coat the grill rack with olive oil cooking spray.
In a food processor, pulse the salmon just enough to grind it coarsely. Transfer the salmon to a large bowl and mix in the mustard, lime peel, ginger, cilantro, soy sauce and coriander.
Form the salmon into 4 patties and season with salt and pepper. Grill the burgers, turning once, until done (4 minutes per side for medium). Garnish with fresh lime wedges and cilantro leaves.
Nutrition facts: (per serving) Calories 170, fat 7 gm (saturated fat 1 gm), cholesterol 60 mg, protein 23 gms, carbohydrates 1 gm, fiber 0 gm, sodium 150 mg, sugars 0 gm.
Zucchini Omelet with Dill   Makes 2 servings   (From Diabetic Cooking)
1 egg
4 egg whites
2 TBSP fat-free (skim) milk
½ TSP dried dill weed
1/8 TSP kosher salt
1/8 TSP black pepper
1TSP butter
1 cup diced zucchini
In medium bowl whisk egg, egg whites, milk, dill, salt and pepper until blended.
Heat butter in medium skillet coated with nonstick cooking spray over medium-high heat. Add zucchini; cook, stirring occasionally 4 minutes or until lightly browned. Add egg mixture and cook until edges are set. With spatula, push edges toward center and tilt pan allowing uncooked portion to flow underneath. When eggs are set, fold omelet over and cut in half.
Nutrition facts: (per serving) Calories 100, Total Fat 5 gm, Saturated Fat 2 gm, Protein 12 gm, Carbohydrate 3 gm, Cholesterol 111 mg, Dietary Fiber 1 gm, Sodium 290 mg
Lemon-Baked Fish with Cajun Buttery Topping   Makes 4 servings   (From Diabetic Cooking)
3 medium lemons, divided
4 tilapia fillets (about 1 pound total) rinsed and patted dry
½ TSP dried thyme leaves
¼ TSP salt
¼ TSP black pepper
2 TBSP reduced-fat margarine
2 TSP Louisiana hot sauce
2 TBSP chopped parsley, divided
Preheat oven to 400 degrees F. Line baking sheet with foil. Slice 2 lemons into 8 rounds total. Arrange lemon round in 4 rows of 2 slices each. Place 1 fillet on top of each row.
Combine thyme, salt and pepper in a small bowl and sprinkle evenly over fillets. Bake 10 to 12 minutes or until fillets are opaque in center.
Meanwhile grate 2 TSP lemon peel from remaining lemon, place in small bowl with margarine, hot sauce and 1 TBSP parley, stir until well blended.
To serve, top each fillet with equal amounts of margarine mixture and sprinkle evenly with remaining 1 TBSP parsley. May serve on lemon slices, if desired.
Nutrition facts: (3 Oz fillet plus about 2 TSP buttery topping per serving) Calories 137, Total Fat 4 gm, Saturated Fat 2 gm, Protein 23 gm, Carbohydrate 2 gm, Cholesterol 56 mg, Dietary Fiber 1 gm, Sodium 366 mg.