You can use this simple method to build a healthy meal every time:
- Fill ½ of your plate with vegetables
- Fill ¼ of your plate with a starchy food
- Fill ¼ of your plate with protein
Marie Telusma, LPN and Instructor at the Diabetes Resource Center at NYC Health + Hospitals/Kings County offers these delicious recipes to build a healthy plate with Grilled Salmon; Sautéed Mixed Veggies; and Roasted Red Potatoes.
Sautéed Mixed Veggies (½ of your plate)
- 2 garlic cloves, minced
- 2 cups broccoli florets, cubed zucchini, or a combination of both
- 8-10 Brussel sprouts, trimmed and halved
- 1 small tomato, diced
- ¼ teaspoon of salt
- ⅛ teaspoon red pepper flakes (or to taste)
- Cooking spray
Add cooking spray to a heated skillet over medium heat. Add garlic and cook until fragrant, for about a minute or so. Add the broccoli/zucchini, Brussel sprouts and tomato to the skillet. Season with salt and red pepper flakes.
Stir the mixture and cover the skillet for about 5 minutes to brown the Brussel sprouts on one side. Uncover, stir the mixture, and then cover the skillet for another 5 minutes or so, until the Brussel sprouts are brown on the sides.
Grilled Salmon (¼ of your plate)
- 1 salmon steak (4 ounces is a serving)
- lemon juice
- ¼ teaspoon of Old Bay Less Sodium Seasoning
- olive oil
- Baste salmon steak with a mixture of lemon juice and vinegar. Use a 1:1 ratio.
- Season both sides of the salmon steak with the Old Bay Less Sodium Seasoning.
- Cover and put in refrigerator to marinate for an hour.
Lightly coat the salmon with olive oil and grill the salmon steak for about 4 minutes on each side.
Roasted Red Potatoes (¼ of your plate)
- 1.5 pounds baby red potatoes, quartered
- 2 tablespoons olive oil
- 2 tablespoons chopped fresh rosemary
- Salt and ground pepper
- Preheat oven to 425 degrees. Toss the potatoes with the olive oil and rosemary. Spread the potatoes in a single layer on a baking sheet.
- Roast, stirring once halfway through cooking, until potatoes are golden brown and crisp outside and tender inside, about 30 minutes.
- Recipe excerpted from: Martha Stewart
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