"Heart Healthy Meal"

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Baked Salmon with Lemon Parsley Sauce

Ingredients:
2 salmon fillets, skin intact, weighing about 2 lb. total
1 lg. onions, peeled & thinly sliced
2 lemons, thinly sliced
1/2 c. olive oil
2 lg. garlic cloves, minced

Directions:

Preheat the oven to 400 degrees. Rinse the salmon fillets and pat dry. Line a baking sheet with aluminum foil and arrange 3 quarters of the onions and lemons on top. Arrange a fillet, skin side down on top and place the remaining onions and lemons on top. Place the fillet, skin side up, on top.

Mix the olive oil and garlic; brush liberally over the fish. Fold over the edges of the foil to seal in the fish and bake in the preheated oven for 35-40 minutes, or until the fish flakes when touched with a fork. Remove and serve with the Lemon Parsley Sauce. Serves 6-8.

Lemon Parsley Sauce
Ingredients:
1/2 c. butter
1 tbsp. fresh lemon juice
1 sm. garlic clove, mashed
1/4 c. chopped fresh parsley

Directions:
Melt the butter in a small saucepan and stir in the lemon juice, garlic and parsley. Blend well and stir over low heat for several minutes. Serve with the baked salmon. Makes about ½ cup.

Quinoa Pilaf








Ingredients:
1 T veg.oil
½ cup chopped green onion – whites too
2 carrots chopped
1 cup quinoa rinsed
2 1/2 cups vegetable broth
¾ cup walnuts
¼ cup chopped fresh parsley

Directions:
Heat oil in a saucepan over medium high heat. Cook onion in oil for 5 minutes, or until translucent. Add carrots and cook 3 minutes more. Stir in quinoa and vegetable broth, and bring to a boil. Reduce to a simmer, cover and cook 15 to 20 minutes or until quinoa is tender and fluffy. In a bowl toss quinoa together with walnuts and parsley. Serve hot or at room temperature.

Cantaloupe Mousse

Ingredients:
4 1/2 cups diced cantaloupe
8 ounces cream cheese, cut up
1 cup cottage cheese
1 cup vanilla yogurt
1 tablespoon finely grated lemon peel
1 tablespoon lemon juice
1/2 cup granulated sugar
2 1/2 packages (1/4 oz.) unflavored gelatin
1/4 cup cold water

Directions:

Place diced cantaloupe in a food processor and process until smooth. Remove pureed cantaloupe from processor and set aside. With processor running add the cream cheese a little at a time until it's creamy.
Add cottage cheese, yogurt, lemon peel, lemon juice, and sugar. Process until smooth, scraping down the sides occasionally. Add the pureed cantaloupe and process until well blended. In a small saucepan, sprinkle the gelatin over the cold water and set aside for about 5 minutes, until gelatin is softened. Heat the gelatin on very low heat, stirring gently, until the liquid is clear. Add the gelatin to the cantaloupe and cream cheese mixture and process until well blended. Pour the mixture into a gelatin mold or some pretty stem ware, and chill until set, at least 2 hours. Unmold the gelatin and garnish with fruit, berries and/or mint leaves as desired.Top with fresh fat free whipped topping. Serve immediately. Cantaloupe recipe for mousse makes 6 to 8 servings.

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