Eat right for your metabolism - Recipes

Salmon with Mango Cilantro Salsa

Serves 4 to 6 ounces of salmon fillet

Mango Cilantro Salsa

1 ripe mango, peeled and diced ½ inch

¼ cup green onions, green part only

¼ cup diced bell pepper

1 tablespoon chopped fresh jalapeno

1 tablespoon chopped fresh coriander

1 small clove garlic, minced

1 tablespoon freshly squeezed lime juice

¼ c. teaspoon salt

½ teaspoon teaspoon virgin olive oilOil

Fillet of Salmon Bake at 400 º C for 15 or 20 minutes depending on thickness of salmon. For Mango Cilantro Salsa, lightly throw all ingredients in a bowl. Refrigerate at least 1 hour to blend flavors. Serve sauce with salmon. Mango Cilantro Salsa also goes well with grilled meat or chicken.

Yield: 4 servings

Nutritional value: 245 calories, 7 g fat, 35g protein, 11g carbohydrate, 2g fiber, 88 mg cholesterol,251 mg sodium

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Chicken Corn Chowder

1 pound skinless chicken breasts, sliced 1 inch

1 tablespoon lime juice

1 teaspoon salt

1 cup diced yellow onion

1 cup chopped green onions

2 tablespoons pure olive oil or butter

2 cloves garlic, minced

1 cup diced celery
1 cup diced bell pepper

1 or 2 hot peppers, seeded andchopped
1 bag of 16 g of frozen corn kernels

1 4-ounce can chopped green chilies

1 liter chicken stock, preferably natural

1 cup cream

½ teaspoon teaspoon black pepper

1 cup grated potato, preferably Yukon Gold, freshly grated

1 teaspoon teaspoon cornstarch

¼ cup chopped fresh cilantro

chicken marinated in lime juice and salt ¼ c. tea. Set aside. In a saucepan, sauté onions in olive oil, yellow and greenOil over medium heat until they are tender, about 4 or 5 minutes. Add garlic and sauté an additional minute. Celery, pepper, red pepper, corn, green chilies, chicken broth, remaining salt, cream and pepper. Bring the broth. Once the broth begins to simmer, grate potato and add directly into the pan. Mix cornstarch with 2 tablespoons water and add to pan. Boil for 20 minutes. Add the chicken and juices to the pan and cook for aanother 10 minutes. Mix coriander. Serve hot.

Yield: 6 servings

Nutritional value: 358 calories, 16 g fat, 27 g protein, 31 g carbohydrate, 4 g fiber, 70 mg cholesterol, 870 mg sodium

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fried vegetables

1-inch pieces 6 cups small red potatoes and / or other vegetables (parsnips, carrots, pumpkin and work particularly well.)

¼ cup olive oil

Salt and peppertaste

Preheat oven to 425 ° F. interpret a baking sheet with parchment paper (not necessary but helps stop burning and allows the cleaning). Chucks plant put pan, drizzle with olive oil and mix. Roast until tender, about 10 or 15 minutes. Insert fork or sharp knife to test firing. Season with salt and pepper.

Yield: 6 servings

Nutritional value: 155 calories, 9.22 g fat, 1.52 g protein, 18.8 g carbohydrates, fiber 3.25, 0.0 mg cholesterol, 656 mgSodium

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Kale and white bean salad

1 cup great northern beans, soaked overnight in 1 liter of water

½ medium onion, sweet, cut into thin half-moon

¼ cup olive oil

2 tablespoons balsamic vinegar

6 cups coarsely chopped green cabbage

2 tablespoons raisins

2 teaspoons freshly squeezed lemon juice

¼ c. teaspoon salt

¼ c. teaspoon groundchili

Black pepper

Drain the beans. Add 6 cups water and cook over medium heat until tender, about 40 to 45 minutes. Fry the onion in a skillet in 1 tablespoon olive oil until they are large tender, about 5 to 7 minutes. Add Add 1 tablespoon of balsamic vinegar and prevent another minute, stirring constantly in focus. Cook cabbage in a large saucepan over medium heat with 1 tablespoon olive oil browned, about 3-4Minutes. Stir to avoid cooking the stick. Shortly before turning cabbage, add the remaining tablespoon balsamic vinegar 1. Separately in a medium bowl. When the beans are tender, remove from heat, drain and refrigerate to cool. Once cooled the beans for 10 minutes, throw cabbage, currants, lemon juice, salt, pepper, onion and fried. Add black pepper and additional salt to taste.

Yield: 4 servings

Nutritional value: 345 calories,15 g fat, 14 g protein, 44 g carbohydrate, 12 g fiber, 0 mg cholesterol, 185 milligrams sodium

an excerpt from the book Eat Right for Your Metabolism

By Felicia Drury Kliment

Published by McGraw-Hill, April 2006, $ 16.95US / $ 22.95CAN; 0-07-146015-2

Felicia Drury Kliment Copyright © 2006

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