Oven-Baked Salmon with Snow Peas

Ingredients:

3 leeks, finely chopped (white parts only)

2 carrots, peeled and cut into thin matchsticks

1/2 pound snow peas (fresh or frozen)

4 salmon fillets (4 oz. each)

2 tsp. grated fresh ginger

2 Tbsp. rice vinegar

3 tsp. sesame oil, divided

Salt and freshly ground black pepper, to taste

1 (6 oz.) bag baby spinach leaves

1 Tbsp. fresh lemon juice

1 lemon, cut into quarters (for garnish)

Directions:

Preheat the oven to 450 degrees. Tear off four large sheets (18 by 12-inch) of heavy-duty aluminum foil and lay each piece on your workspace.

Divide the leeks, carrots and snow peas into four equal portions and place a mixture of each onto each sheet of foil.  Top each mound of vegetables with a piece of salmon. Sprinkle 1/2 tsp. of ginger on each piece of fish and drizzle each with 1/2 Tbsp. of vinegar and 1/4 tsp. of sesame oil. Season to taste with salt and pepper.

Fold the foil to form a “packet” around each piece of fish, leaving enough room for heat to circulate. Roll the edges to seal tightly. Place packets on a cookie sheet and bake for 20 minutes or until the fish flakes easily with a fork.

Meanwhile, place spinach leaves in a microwave-safe bowl or platter. Drizzle the greens with fresh lemon juice and the remaining 2 tsp sesame oil. Heat the spinach in the microwave at high power for 3 minutes, checking every minute to make sure the spinach is tender but not over-cooked. Divide the greens equally among four plates. When the salmon is cooked, open packets carefully to allow steam to escape. Empty each packet onto each of the beds of spinach. Garnish each plate with a lemon wedge and serve.

Makes 4 servings. Per serving: 340 calories, 16 g total fat (3 g saturated fat), 21 g carbohydrate, 26 protein, 6 g dietary fiber and 260 mg sodium.

–From the American Institute for Cancer Research

Italian Chicken Stirfry

Ingredients:

2 Tbsp. olive oil, divided

1 lb. boneless, skinless chicken tenderloin cut into chunks

1 small Vidalia onion, finely chopped

2 garlic cloves, minced

2 medium tomatoes, chopped

2 cups French-style green beans, fresh or frozen

Directions:

In a large skillet, heat 1 Tbsp. olive oil over medium-high heat.  Add the chicken and heat until cooked through, turning once halfway through.

Remove the chicken from pan and set aside.  Heat the remaining oil in the pan and add the onion. Saute over medium heat for five minutes.

Add the garlic and tomatoes and cook two minutes. Add the green beans, cover and cook five minutes. Return chicken to skillet; cook two minutes, stirring to incorporate. Serve

Makes four servings.

Per serving: 280 calories, 11 g total fat (2 g saturated fat), 7 g carbohydrate, 36 g protein, 2 g dietary fiber, 85 mg sodium.

-From the American Institute for Cancer Research