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