Food & Fitness
Recipes
Cedar-Planked Salmon
This tasty salmon recipe is great for large bar-b-ques and intimate family dinners. Use steamed veggies or whole grain rice as side dishes.
Serves 6; Serving size: 4 oz.
Prep time: 5 minutes plus up to 2 hours to soak the plank
Cook time: 15 minutes
Ingredients
1 cedar plank (about 6 × 14 inches)
1 (1 1/2 lbs) salmon filet
6 Tbsp Dijon mustard
2 Tbsp honey
2 tsp olive oil
Garnish
Lemon slices
Parsley sprigs
Preparation
- In a large bowl, soak the cedar plank in warm water to cover for 1 to 2 hours. Remove the plank from the bowl; drain the water.
- Mix together the mustard, honey, and olive oil. Spread the mixture over the salmon.
- Using an outdoor grill, set the temperature to medium high. Add the cedar plank to the rack, and leave it there until the cedar plank begins to smoke. Add the salmon to the plank, cover the grill, and cook the salmon for about 15 minutes.
- With long-handled tongs and protective hand mitts, remove the plank with the salmon from the grill. Serve the salmon on its plank from a large platter, surrounded with lemon wedges and parsley.
Nutrition Information
Exchanges/Choices
1/2 Carbohydrate
4 Lean Meat
1 Fat
Calories: 240
Calories From Fat: 110
Total Fat: 12 g
Saturated Fat: 1.9 g
Trans Fat: 0 g
Cholesterol: 75 mg
Sodium: 420 mg
Total Carbohydrate: 8 g
Dietary Fiber: 0 g
Sugars: 7 g
Protein: 25 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
