Quinoa Pilaf With Salmon and Asparagus

One of the things that we have discovered is that we can live quite happily without (white) rice and pasta. We, instead, eat a lot of bulgur, couscous, tofu noodles, and quinoa. All of these are lower carb alternatives with lower glycemic indices, and so process much more slowly than over processed white rice or any kind of pasta.

As mentioned before, we also are trying to eat more fish and leaner meats.  This is another salmon recipe, although I think next time I'll bake the salmon with some seasonings. We didn't mix the salmon in with the pilaf, since all of the carbs are in the pilaf and that might preclude us having extra servings of the fish.  So, instead I prepared it on the side and served it on top of the pilaf.  This is the version that I prepared last night, but does not include the changes I would make next time.

From Betty Crocker 30 minute meals for diabetes:

Quinoa pilaf with salmon and asparagus


For the quinoa:

1 cup uncooked quinoa
2 cups water
1 vegetable bouillon cube

For the pilaf/salmon:

4 cups water
1 lb salmon filets
2 Tbsp butter or margarine
20 fresh asparagus spears, cut diagonally into 2-in pieces
4 medium green onions, sliced
1 cup frozen sweet peas, thawed
1/2 cup halved grape tomatoes
1 tsp lemon-pepper seasoning
1/2 tsp dried dill weed

1. Rinse quinoa thoroughly by placing in a fine-mesh strainer and hold under cold running water until water runs clear (about 2 minutes); drain well.

2.  To cook quinoa:  In 2-quart saucepan, heat 2 cups water and the bouillon cube to boiling over high heat. Add quinoa; reduce heat to low. Cover and simmer 10-12 minutes or until water is absorbed (it always seems to take longer than this for me....)

3.  Meanwhile in a 12-inch skillet, heat 4 cups water to boiling over high heat (I used much less, and didn't really like poaching the salmon in this much water... Might try less water and a little white wine next time, or baking the salmon). Add salmon, skin side up; reduce heat to low. Cover; simmer 10-12 minutes or until fish flakes easily with fork.

4. Meanwhile, in another skillet, melt butter over medium heat.  Add asparagus and cook for 5 minutes, stirring frequently.  Stir in green onions; cook 1 minute, stirring frequently. Stir in peas and tomatoes; cook 1 minute.

5.  Gently stir quinoa, lemon-pepper seasoning and dill weed into asparagus mixture.  Cover and cook 2 minutes or until combined.  Serve about 1 cup of quinoa pilaf topped with salmon filet.

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Since this meal was pretty high in carb (about 38 grams per serving) we finished this with a large green salad and that was dinner. It was pretty filling, and we both really liked the pilaf. I think that the pilaf would be a great side dish to other meals, and would have been better if the fish had been better prepared.

The past couple of days

I have been negligent about posting recipes/menus for the past couple of days.  Wednesday evening, I was out for a meeting, so Robert and the kids did an easy meal - chili cheese dogs, tater tots, and salad.  Before you say "That doesn't sound like it's on your new diet,"let me say that tater tots, when eaten in the right proportion, can be a reasonable number of carbs. The key is serving size - 9 tots is a serving. That is about 20 grams of carbs, which is reasonable.  We also use whole wheat hot dog buns (also about 20 grams of carbs per bun), and we eat either turkey dogs or Hebrew National 97% fat free beef dogs. So, while not our healthiest meal option we have found a way to keep chili cheese dogs on the menu. :-)

Thursday evening we had another easy meal - we had blackened salmon, roasted asparagus, and tossed salad.  Well, that was the plan. And then as I was getting dinner on the table, I realized our carb count was actually going to be *too* low for dinner (we try very hard to keep the carb level the same at every meal, and this is necessary for Robert's meds).  So, I quickly made some couscous to go with the meal. (Boil some water with a tsp of olive oil, put in the couscous, cover and remove from the heat - let stand for covered for 5 minutes, fluff with a fork and serve. Easy.)  The blackened salmon is frozen and just needs to be thawed, baked for 15-20 minutes, and served. I love that. Also, good and healthy protein and very low in carbs.

The asparagus is a standby for us:

Oven-roasted asparagus


A bunch of asparagus
olive oil
salt
pepper
(other spices as desired - garlic or garlic powder is a good option here)

1. Heat oven to 375 degrees. Break off tough ends of asparagus as far down as stalks snap easily.  Wash asparagus and spread in single layer on foil-lined pan.

2. Drizzle with 1-2 tsp olive oil and salt and pepper (and other herbs if desired).  Toss to coat evenly.

3. Roast 10-15 minutes or until asparagus is crisp-tender.

4. If desired, sprinkle with parmesan cheese or sliced almonds to serve

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Friday we had one of our favorite meals - Asian steak salad.  The recipe that we found calls for bottled salad dressing, but I make my own - then I can control the sugar (we use Splenda) and salt in the dressing (and the rest of the dish).  The great thing about this meal is that it's quick and easy and only one bowl.  We also buy bagged lettuce and shredded carrots - this cuts back on the time for chopping and makes this meal even quicker.

Asian Steak Salad


1 lb beef strips for stirfry
1 package Oriental-flavor ramen noodle mix
1/2 cup Asian marinade and dressing (see recipe below)
1 bag (10 oz) romaine and leaf lettuce mix
4 oz fresh snow pea pods (I chop these into thin strips)
1/2 cup matchstick-cut carrots

1. Heat 12-inch nonstick skillet over medium-high heat. Add beef; sprinkle with 1 tsp seasoning mix from soup mix (discard the remaining mix). Cook beef 4-5 minutes, stirring occasionally, until brown.  Stir in 1 Tbsp of the dressing.

2.  Break block of noodles from soup mix into small pieces. In large bowl, mix noodles, lettuce, pea pods, carrots (and other veggies if you are so inclined - cucumbers, radishes, bell pepper). Add dressing to taste - toss until well coated.

3. Divide mixture among individual serving plates. Top with beef strips.

Asian dressing

1/4 cup seasoned rice vinegar
1/4 cup canola oil
2 Tbsp sesame oil
2 Tbsp reduced sodium soy sauce
up to 2 Tbsp Splenda (or sugar) - the recipe calls for 2 Tbsp, but I find 1 Tbsp sufficient
1/4 tsp salt
1/4 tsp pepper

Combine ingredients and mix well.