Salmon Loaf with Grilled Beets and Broccoli
Serves 4
1 can (15 ounce) can salmon, undrained
1 egg
1 cup panko bread crumbs
1/2 cup minced onion
1 tablespoon tomato paste
1 tablespoon dried parsley or chives
Pepper to taste
Mix all ingredients together. It is easiest to simply use your clean hands.
Spray a microwave safe dish with cooking spray and gently press the mixture into it. (I use a ring mold. Why? Because I always have. No other reason.)
Microwave until cooked through (9-12 minutes, depending on your microwave.)
Nutritional data:
Calories: 242
Fat: 10.2g
Sat fat: 2.2g
Chol: 123mg
Sodium: 540mg
Carb: 13.3g
Fiber: 1.3g
Protein: 24.5g
If you want a different flavors:
Add pickle relish
Replace the tomato paste with Dijon mustard
Add tiny shrimp or crab meat to the mixture
Add lemon zest
How to grill vegetables:
For especially dense vegetables (carrots, beets, winter squash) cut in half and microwave until hot and beginning to get soft. For all others, cut into workable sizes (as seen above.)
Place veggies in a bowl, add 1 tablespoon olive oil and toss. (Most of this oil will cook off, it just helps prevent the veggies from sticking to the grates.) Add salt, pepper or other herbs.
Preheat grill on high for 5 minutes. Clean the grates and using tongs, wipe the grates with a paper towel dipped in cooking oil (I use canola.)
Place veggies on grill. Watch carefully, turning when the cooking surface begins to get brown and there are bits of char.
Nutritional data will vary based on what you are grilling, but they are a very healthy option for dinners. The heat tends to bring out the sweetness and reduce any bitterness normally found in some veggies.
Veggies that are routinely grilled at my place:
Carrots
Corn on the Cob
Broccoli
Onions (scallions, onion slices, and whole onions)
Cauliflower
Beets
Mushrooms (white button, crimini and portabella)
Peppers (bell, poblano, and jalapeno)
Squash (winter squash like acorn and butternut and summer squash like zucchini)
Garlic bulbs
Potatoes
Tomatoes
Leeks
Fruit that I grill include:
Apples
Pear
Pineapple
Peach