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Prep Time:30 minsAdditional Time:15 minsTotal Time:45 minsServings:8Yield:8 servingsJump to Nutrition Facts
Prep Time:30 minsAdditional Time:15 minsTotal Time:45 minsServings:8Yield:8 servings
Prep Time:30 mins
Prep Time:
30 mins
Additional Time:15 mins
Additional Time:
15 mins
Total Time:45 mins
Total Time:
45 mins
Servings:8
Servings:
8
Yield:8 servings
Yield:
8 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients2tablespoonsolive oil, divided¾cupchopped onion¾cupchopped red bell pepper3tablespoonstomato paste1teaspoonsalt, divided¾teaspoonground pepper, divided, plus more for sprinkling2cupscoarsely chopped chard2(15 ounce) cansno-salt-added cannellini beans (white kidney beans), rinsed and drained½cupreduced-sodium chicken broth or vegetable broth8(4 ounce)fresh or frozen skinless salmon fillets, thawed2cupshalved cherry tomatoes8teaspoonsgrated Pecorino Romano cheese
Cook Mode(Keep screen awake)
Ingredients
2tablespoonsolive oil, divided
¾cupchopped onion
¾cupchopped red bell pepper
3tablespoonstomato paste
1teaspoonsalt, divided
¾teaspoonground pepper, divided, plus more for sprinkling
2cupscoarsely chopped chard
2(15 ounce) cansno-salt-added cannellini beans (white kidney beans), rinsed and drained
½cupreduced-sodium chicken broth or vegetable broth
8(4 ounce)fresh or frozen skinless salmon fillets, thawed
2cupshalved cherry tomatoes
8teaspoonsgrated Pecorino Romano cheese
DirectionsHeat 1 tablespoon of the oil in a very large nonstick skillet over medium heat. Add onion and bell pepper; cook 5 minutes or until tender, stirring occasionally. Stir in tomato paste, 1/2 teaspoon of the salt, and 1/4 teaspoon of the ground pepper; cook and stir 2 minutes. Stir in chard. Cook and stir 1 minute or until chard is wilted. Stir in beans and broth; cool. Cover and chill up to 3 days.To serve, preheat broiler. Line a baking sheet with foil and coat with cooking spray.Rinse fish; pat dry. Measure thickness of the fish. Place on the prepared baking sheet. Brush with the remaining 1 tablespoon oil and sprinkle with the remaining 1/2 teaspoon salt and the remaining 1/2 teaspoon ground pepper. Broil 4 inches from the heat 4 to 6 minutes per 1/2-inch thickness or until the fish flakes easily (if the fish is 1 inch or more thick, turn once).Meanwhile, cook the bean mixture in a large nonstick skillet over medium heat 5 minutes or until heated through, stirring occasionally. If needed, thin with up to 1/2 cup water to desired consistency. Stir in tomatoes.Arrange the fish on top of the bean mixture. Sprinkle with cheese and additional ground pepper.Originally appeared: Diabetic Living Magazine
Directions
Heat 1 tablespoon of the oil in a very large nonstick skillet over medium heat. Add onion and bell pepper; cook 5 minutes or until tender, stirring occasionally. Stir in tomato paste, 1/2 teaspoon of the salt, and 1/4 teaspoon of the ground pepper; cook and stir 2 minutes. Stir in chard. Cook and stir 1 minute or until chard is wilted. Stir in beans and broth; cool. Cover and chill up to 3 days.To serve, preheat broiler. Line a baking sheet with foil and coat with cooking spray.Rinse fish; pat dry. Measure thickness of the fish. Place on the prepared baking sheet. Brush with the remaining 1 tablespoon oil and sprinkle with the remaining 1/2 teaspoon salt and the remaining 1/2 teaspoon ground pepper. Broil 4 inches from the heat 4 to 6 minutes per 1/2-inch thickness or until the fish flakes easily (if the fish is 1 inch or more thick, turn once).Meanwhile, cook the bean mixture in a large nonstick skillet over medium heat 5 minutes or until heated through, stirring occasionally. If needed, thin with up to 1/2 cup water to desired consistency. Stir in tomatoes.Arrange the fish on top of the bean mixture. Sprinkle with cheese and additional ground pepper.
Heat 1 tablespoon of the oil in a very large nonstick skillet over medium heat. Add onion and bell pepper; cook 5 minutes or until tender, stirring occasionally. Stir in tomato paste, 1/2 teaspoon of the salt, and 1/4 teaspoon of the ground pepper; cook and stir 2 minutes. Stir in chard. Cook and stir 1 minute or until chard is wilted. Stir in beans and broth; cool. Cover and chill up to 3 days.
To serve, preheat broiler. Line a baking sheet with foil and coat with cooking spray.
Rinse fish; pat dry. Measure thickness of the fish. Place on the prepared baking sheet. Brush with the remaining 1 tablespoon oil and sprinkle with the remaining 1/2 teaspoon salt and the remaining 1/2 teaspoon ground pepper. Broil 4 inches from the heat 4 to 6 minutes per 1/2-inch thickness or until the fish flakes easily (if the fish is 1 inch or more thick, turn once).
Meanwhile, cook the bean mixture in a large nonstick skillet over medium heat 5 minutes or until heated through, stirring occasionally. If needed, thin with up to 1/2 cup water to desired consistency. Stir in tomatoes.
Arrange the fish on top of the bean mixture. Sprinkle with cheese and additional ground pepper.
Originally appeared: Diabetic Living Magazine
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Nutrition Facts(per serving)299Calories12gFat18gCarbs29gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
