Today's meal is an great example of homemade "un-junk" food. Even though this recipe uses oil for cooking, the entire meal is only 494 calories. So, you can "un-junk" your food and enjoy french fries at home. Served with Salmon Patties and Steamed broccoli, this meal satisfies my craving for salty, fried food without the guilt!
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Recipe for Mini Salmon Patties
Ingredients:
14 1/2 oz Pink Salmon (canned)
1/4 cup Green Onions, finely chopped
1 tsp Dijon Mustard
1 tsp Worcestershire Sauce
1 tsp Cayenne Pepper Sauce
1 egg
1/2 cup to 2/3 cup Breadcrumbs
1/2 tsp Spices, Pepper, Black
2 tbsp Coconut Oil
Directions:
Lightly beat egg in medium size mixing bowl. Drain can of salmon well and pour into bowl. Finely chop white and green parts of onion (about 2 stalks), add to bowl.
Add remaining ingredients and mix well. Using hands form mixture into four large patties or make 12 mini patties. Mine were a bit crumbly and I was afraid they wouldn't stay together, but I think the key is to make sure your oil is HOT when you put the patties in so they cook quickly. Let them cook before trying to turn them and resist the urge to peek until you are pretty sure they are done.
Melt coconut oil in non-stick pan. When oil is hot, carefully arrange mini-patties in pan--leaving enough room so you can turn them when they are done cooking on one side. Again, do not touch the patties until you think they are done cooking on the first side. about 3-4 minutes. Carefully turn them so they can cook on the other side (another 3-4 minutes). Remove to a towel lined plate to absorb excess oil.
One last note, If all the mini-patties will not fit in the pan in one batch, cook them in two batches using new oil for the second batch for best results. Otherwise your oil will start to smoke....like this.
We dipped the salmon patties in Garlic-Dill Sauce which took just a couple of minutes to whip up. For best results use Greek Yogurt, or drain plain yogurt through a coffee filter for an hour or two before making the dip. Also, the taste improves if it chills for an hour or so so the flavors can blend.
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It seemed only fitting to serve up some French fries with this meal, so here are some simple tricks to create your own crispy oven fries at home.
Recipe for Crispy Oven Fries
Ingredients:
4 Russet Potatoes
1 tbsp Extra Virgin Olive Oil
1 tsp Lawry's 25% Less Sodium Seasoned Salt
Directions:
Preheat oven to 475. Peel potatoes, except for ends.
Slice potatoes lengthwise in to 1/4 inch slices and then cut each slice into 1/4 inch strips. Try to cut strips into equal sized strips so they cook evenly.
Put fries in a large bowl. Drizzle oil over fries and toss to coat, making sure potatoes are covered evenly.
Spray baking pan with non-stick cooking spray. Place on cookie sheet (dark is best) or crisping pan in one layer. Try not to overlap them. Bake in the upper third of oven at 475 for 15 minutes turning once.
Remove from oven and turn oven down to 400. Pour fries back into bowl and season, tossing to coat. Put them back on the cookie sheet and continue baking them until brown and crispy about 20-25 minutes, checking occasionally to make sure they do not burn.
To cut down on the sodium content of this meal, try a ketchup with no salt added, such as Hunt's. You can always add your own salt--the sodium in ketchup is very surprising, especially considering I often eat A LOT more than one serving. I estimated that the amount of ketchup I would eat with these fries contained well over 600 mg of sodium. The average American consumes upwards of 3500 of milligrams of sodium per day while the recommended values are closer to 1500-2100 milligrams. Salt is hiding in most of our foods--I have only recently tried to consciously cut back on my salt intake and it has proven to be harder than I first imagined. But simple changes like the one suggested above are doable and make a big difference!
Here are some ideas for the rest of your day:
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Breakfast- 434 Calories
Snack- 175 Calories
Lunch- 345 Calories
Snack- 150 Calories
1 cup low-fat Chocolate milk
Dinner- 494 Calories
3 Mini Salmon Patties w/ Garlic-Dill Dip
Crispy Oven Fries (1/4 of total recipe) w/ Ketchup
1 cup Steamed Broccoli
Total Calories: 1598
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2 comments:
Hey, nice site you have here! Keep up the excellent work!
Combi Ovens
Thank you kousalya! I appreciate feedback!
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