Low Carb Cooking 101
By: Di Bauer, CarbSmart Editor
My husband is the Carb King of Cincinnati; he even has a crown, although it's a bit tarnished. (He never reads my columns, so I can say whatever I want to. Sssssssh! Don't tell him!) But recently the king's throne has become a little wobbly. He had blood work done, and the cholesterol-reducing medicine he's been taking is not working. In fact, his cholesterol is up. And his triglycerides are 200 points higher than he thought they were. He is not a happy camper. Since my cholesterol is down and my triglycerides have plummeted, the king has reluctantly agreed to give low carbing a try.
The king is dead. Long live the king! (I hope.)
Now, what do you serve a low carber who doesn't really want to be one? Well, you start with his favorite foods - at least the favorites that are low carb. And that brings us to tonight's dinner, Pineapple Barbecued Salmon Fillets. I tried this recipe on Rod the other night, and he loved it. He even asked me to make it again last night, which is the supreme compliment from a man who is driven by his stomach. You can serve Pineapple Barbecued Salmon Fillets to non-low carbers without fear.
This is a simple, light meal. Everything, except for broiling the salmon fillets, can be prepared the night before, leaving you time to sit down and relax before dinner. It's perfect for days you work late or have spend the afternoon at the pool with the kids.
Here's this evening's menu:
- Pineapple Barbecued Salmon Fillets
- Asian Cole Slaw
Here's the shopping list for the meal. You may very well already have some of these things on hand:
- 4 salmon fillets, approximately 1/3 to 1/2 pound each
- 1 low carb barbecue sauce, homemade or purchased (I used Steel's Rocky Mountain Barbecue Sauce: http://stores.yahoo.com/carbsmart/sbbq.html
- pineapple extract
- ground ginger
- rice vinegar
- vegetable oil
- toasted sesame oil
- Chinese 5 spice powder
- salt
- 1 head Savoy cabbage (About a 2 1/2 pound cabbage)
- 1 carrot
- 2 green onions
- fresh cilantro leaves (Fresh parsley may be substituted)
- 1 large recloseable bag, like Zip Lock or Glad
Here's the game plan:
The evening before, prepare the Asian Cole Slaw according to the recipe instructions, cover it tightly, and place it in the refrigerator.
Prepare the Pineapple Barbecue Marinade, place the salmon fillets in a recloseable bag, and pour the marinade over the fillets. Close the bag securely, and place it in the refrigerator until just before you plan to cook the salmon. If you think of it, turn it every once in a while to redistribute the marinade.
*****Note: If the salmon fillets are frozen and you've forgotten to thaw them, you can place them in the bag frozen, pour the marinade over them, and let them thaw in the refrigerator overnight. Turn them occasionally to redistribute the marinade.
Before dinner the next night, preheat the broiler. Set the table while the broiler is heating. Broil the salmon fillets according to the recipe instructions. When the fish is done, remove the pan from the over and let the salmon rest for a minute or two while you serve the Asian Cole Slaw. Add the salmon fillets to the plates, serve, and sit back and enjoy a relaxing meal.
And, finally, here's the recipes:
Pineapple Barbecued Salmon Fillets
- 1 cup low carb barbecue sauce, homemade or purchased
- 1/4 teaspoon pineapple extract
- 1/2 teaspoon ground ginger
- 4 salmon fillets, approximately 1/3 to 1/2 pound each, thawed
The day before, combine the barbecue sauce, pineapple extract, and ground ginger in a small bowl and stir to combine the ingredients thoroughly. Set aside.
Rinse the salmon fillets and pat them dry. Place the fillets in a large recloseable bag. Pour the barbecue marinade into the bags over the fillets and close the bag securely.
Turn the bag several times to thoroughly coat the fillets onall sides with the marinade. Put the closed bag in the refrigerator until it's time to broil the salmon the next day. If you think of it, turn it every once in a while.
The next evening, preheat the broiler and cover a broiler pan with aluminum foil. Take the salmon fillets out of the bag and place them on the covered broiler pan.
Broil the fillets for 4 to 5 minutes on one side. Turn the fillets over, and pour any remaining barbecue marinade over the uncooked top of the fillets. Return the fillets to the over and continue broiling for 3 to 5 minutes, or until the salmon flakes easily with a fork.
Serves 4.
***** Note: You can prepare the salmon fillets to the point that they are in the recloseable bag in the marinade and then freeze them. Thaw the fillets overnight in the refrigerator before continuing on to cook them.
Leftover Pineapple Barbecued Salmon Fillets are an excellent addition to a luncheon salad. Use an Oriental vinaigrette salad dressing.
Asian Cole Slaw
- 1/6 cup seasoned rice vinegar
- 1/4 teaspoon Chinese 5 spice powder (or to taste)
- 1 tablespoons vegetable oil
- 1 teaspoons toasted sesame oil
- 1/4 teaspoon salt (or to taste)
- 1/2 large head Savoy cabbage (about a 2 1/2 pound cabbage), thinly sliced and the tough ribs discarded (Save the rest of the cabbage for another use.)
- 1 carrot, shredded
- 2 green onions, thinly sliced
- 1/4 cup chopped fresh cilantro leaves (Fresh parsley may be substituted)
In a large bowl, use a wire whisk or a fork to mix the rice vinegar, Chinese 5 spice powder, vegetable oil, sesame oil, and salt.
Add the cabbage, carrots, green onions, and cilantro; toss gently until the dressing is evenly distributed over the vegetables.
Cover tightly and refrigerate until it is time to serve.
Serves 8.
****Note: This is enough for leftovers, which keep quite well, covered, in the refrigerator for several days. It's a great addition to a packed lunch!
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