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Health & Fitness

A Fresh Look at Sunday Dinner

On Saturday, I made a huge pot of Spicy Garlic Stir Fried Greens for Sunday dinner. I had all of the ingredients on hand and only had to purchase the greens, which cost $3...

On Saturday, I made a huge pot of Spicy Garlic Stir Fried Greens for Sunday dinner.  I had all of the ingredients on hand and only had to purchase the greens, which cost $3 per bunch and ends up being 6-8 servings.  This is a very tasty collards recipe and I cooked mine for 75 minutes because I like them tender and crunchy, but not so they still taste raw.  If you cook collards on a low heat, the vegetable creates its own juice and cooks in it, but it does not overcook until it is too soft. 

I also made a cake like cornbread from scratch on Saturday night.  Since I had all of the ingredients on hand, it didn’t cost anything extra.  I cut the sugar in half and sprinkled a packet of Splenda on my piece of cornbread once served.  You can use whatever sweetener you enjoy most on your cornbread.  Again, as in other dishes, I used the fat free version of dairy products such as skim milk and egg whites to lower the fat and calorie count. 

After church, I picked up a $2.15 fresh salmon filet from the market, which I coated with cooking spray, seasoned with a little salt free Ms. Dash, and grilled on the George Foreman grill.  Once grilled, I mixed one tablespoon of Earth Balance Buttery spread, a teaspoon of minced ginger, and a teaspoon of fresh squeezed lemon juice and brushed it on the salmon.  I purchased farmed salmon from Chile but there are varieties that contain less fat and are more expensive per piece. 

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Finally, I had some beet and sweet potato hash leftover from last week, which I had froze.  I thawed and roasted the hash for 20-30 minutes.  For less than $3 per serving, I had the most amazing Sunday dinner.  This Sunday dinner is a little high on the fat side, but the other numbers are good.  Since the fat is predominantly from the salmon, you can substitute a lighter fish to reduce your fat levels.  I had a taste for salmon so I made sure to keep the other meal recipes very low in fat and higher in fiber.

 

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Greens      

  Cornbread

Atlantic Farm Salmon (3 oz)                    

HashMix             

Total        

Calories

   52

    176

              180

134

542

Fat

      .4 g

   1.3 g

               9.3 g

<1 g

12 g

Sodium

   24 mg

   194 mg

               50 mg

158 mg

426 mg

Fiber

  1.8 g

      4 g

                 0 g

5.2 g

11 g

 

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