Cooking for Two

FRESH, FLAVORFUL RECIPES

Wine-Poached Salmon Steak

What’s the secret to perfectly moist fish prepared in minutes? Your microwave—it’s perfect for poaching smaller quantities of fish like this salmon steak. Serve with steamed asparagus and a sourdough roll for a scrumptious meal!

Prep 2 min

Microwave 5 min

1 fresh or frozen (thawed) salmon steak (1/2 pound)

2 tablespoons dry white wine

2 tablespoons water

1/8 teaspoon salt

1/8 teaspoon pepper

1/8 teaspoon dried thyme

1/8 teaspoon dried tarragon

2 lemon slices (1/8 inch thick)

1. Place salmon steak in 14-ounce shallow casserole. Sprinkle with wine, water, salt, pepper, thyme and arragon. Top with lemon slices.

2. Cover loosely with waxed paper and microwave on High (100%) until salmon flakes easily with fork, 3 to 5 minutes. Remove from casserole before serving.

1 Serving: Calories 140 (Calories from Fat 54); Fat 6g (Saturated 2g); Cholesterol 65mg; Sodium 210mg; Carbohydrate 1g (Dietary Fiber 0g); Protein 20g • % Daily Value: Vitamin A 2%; Vitamin C 0%; Calcium 0%; Iron 4% • Diet Exchanges: 3 Very Lean Meat, 1 Fat

Black-Bean Pasta Cancun

You’ll enjoy this pasta with black beans and a south-of-the-border twist. It’s also delicious with additions like chopped roast pork or grilled chicken tossed in.

Prep 5 min

Cook 12 min

2 cups uncooked radiatore pasta (4 ounces)

1 can (14 1/2 ounces) diced tomatoes with chili spices

1 cup black beans, rinsed and drained

1/2 teaspoon grated lime peel

1/4 teaspoon ground cumin

1/4 bell pepper, cut into 2 x 1/4-inch strips

2 tablespoons reduced-fat sour cream

2 lime wedges

Cilantro leaves, if desired

1. Cook pasta as directed on package. While pasta is cooking, heat tomatoes to boiling in 2-quart saucepan.

2.         Drain pasta and stir into tomatoes with beans, lime peel, cumin and bell pepper; reduce heat to low. Cover and cook 2 to 3 minutes, stirring occasionally, until hot. Garnish with sour cream, lime and cilantro. Squeeze lime over pasta.

1 Serving: Calories 370 (Calories from Fat 35); Fat 4g (Saturated 1g); Cholesterol 5mg; Sodium 640mg; Carbohydrate 77g (Dietary Fiber 10g); Protein 17g  •  % Daily Value: Vitamin A 14%; Vitamin C 36%; Calcium 14%; Iron 30%  •  Diet Exchanges: 5 Starch

Fruit Pizza

Here’s a sweet and fruity idea that combines two homey favorites: pizza and cinnamon toast. It’s great for dessert or even a quick breakfast.

Prep 3 min

Bake 10 min

1 flour or whole wheat flour tortilla (8 inches in diameter)

1/2 teaspoon sugar

Dash of cinnamon

2 tablespoons soft cream cheese

1/2 cup chopped fresh fruit (such as strawberries, grapes, peaches), well drained

1. Heat oven to 350°. Place tortilla on ungreased cookie sheet. Bake about 10 minutes or until crisp.

2. Meanwhile, mix sugar and cinnamon; reserve. Place hot tortilla on cutting board; spread cream cheese on tortilla. Sprinkle with sugar-cinnamon mixture; arrange fruit on top. Cut into 4 wedges; serve warm.

1 Serving: Calories 115 (Calories from Fat 45); Fat 5g (Saturated 3g); Cholesterol 10mg; Sodium 130mg; Carbohydrate 16g (Dietary Fiber 2g); Protein 3g  •  % Daily Value: Vitamin A 2%; Vitamin C 14%; Calcium 4%; Iron 4%  •  Diet Exchanges: 1/2 Starch, 1/2 Fruit, 1 Fat

From Betty Crocker’s Cooking for Two. Copyright © 2002 by General Mills, Inc. Excerpted by arrangement with Hungry Minds, Inc. $21.95. Available in local bookstores or call 800-225-5945 or click here.