SALMON VEGGIE SKILLET

2 cups water

3/4 lb salmon fillet
2 cups asparagus, sliced into 1-inch pieces
2 cups cooked brown rice
1 cup spinach, sliced into strips
1/3 cup reduced fat & sodium chicken broth
2 tbsp chopped fresh chives
2 tbsp lemon juice
1/8 tsp freshly ground black pepper

Bring the water to a boil in a large skillet; add salmon fillet and reduce the heat to a gently simmer.  Cover skillet and cook 10 minutes or until the fish flakes when tested with a fork.  Remove salmon from skillet to a cutting board.  When cool enough to handle, break into large pieces and remove the skin.

Coat a large skillet with nonstick cooking spray and heat over medium-high heat.  Add the asparagus and cook, stirring occasionally, for 6 minutes or until tender.  Add the rice, spinach, and broth; stir to combine.  Cover and cook on low heat 1 to 2 minutes until the rice is hot and spinach is wilted.

Return the salmon to the skillet along with the chives, lemon juice, and pepper; mix in gently.

File Photo

Yield: 4 servings of about 1 cup

Good protein/carb ratio for diabetics!  Per serving 22 g protein and 26 g carbs, that is well over the suggested 1/3 as many proteins as carbs per meal.