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Burn Fat with These Healthy Snacks
I never leave home without snacks in my bag. If an appetite emergency strikes, I’m ready. Of course, just because I have a snack doesn’t mean I need to eat it. Munching when you’re not really hungry can rack up lots of extra calories.
But judicious use of the right snacks can boost your calorie burn (every time you eat, your metabolic rate increases slightly) and even help you blast fat. Here are three portable snack options packed with fat-burning ingredients.
Chile-Spiced Nuts
In one Harvard study, women who ate nuts two or more times a week gained less weight than women who rarely noshed on them. Although nuts are high in calories, researchers think that the combination of protein, fiber and healthy fats help keep you feeling full. And going for nuts with a little zing may even help boost your metabolism. Studies suggest that capsaicin, an antioxidant in chile peppers (and also what makes them hot), increases the body’s metabolic rate—slightly—and may stimulate brain chemicals in a way that helps you feel satisfied.
Chile-Lime Peanuts
These spicy nuts were inspired by ones sold by street vendors across Mexico. If you can only find salted peanuts, omit the added salt. Add the maximum amount of cayenne pepper if you want an extra hit of spice.
Get the Recipe: Chile-Lime Peanuts »
Popcorn
Don’t forget: this movie-theater favorite is a whole grain and has only 20 calories per cup (just skip the butter). Plus, as Ana Mantica reported in EatingWell Magazine, swapping refined grains for whole grains may help reduce total body fat and belly fat, swapping refined grains for whole grains may help reduce total body fat and belly fat, according to research in the Journal of Nutrition. In this study, people who ate about 3 servings of whole grains a day had about 2.4 percent less body fat and 3.6 percent less abdominal fat than those who ate less than a quarter of a serving. Fiber from whole grains may help you feel full on fewer calories—and possibly fuller than fiber from other sources, such as fruit and vegetables, the authors speculated.
And Cheesy Popcorn
Get the Recipe: Cheesy Popcorn »
Freshly grated Parmesan cheese and a sprinkle of cayenne pepper dress up air-popped popcorn.
Whole-Grain Cereal-Based Snack Mix
To make one of my go-to snacks, I toss about 3/4 cup of a low-sugar, high-fiber (but oh-so-delicious) cereal into a small container with 12 almonds (that’s about 1/2 ounce).
It’s an easy-to-eat-on-the-run, filling snack or breakfast that delivers whole grains and nuts and lots of staying power for only 175 calories. Sometimes, I sweeten it up with a tablespoon or two of raisins.
For More go to Eatingwell.com
Craving Italin?Heres A video For You!
Crispy Baked "Fried" Chicken
Ingredients
8 chicken pieces (preferably 2 breasts, 2 thighs, 2 legs and 2 wings)
1/2 cup all-purpose flour
Kosher salt and freshly ground pepper
4 cups cornflakes
2/3 cup buttermilk
2 tablespoons dijon mustard
1/4 teaspoon cayenne pepper
1 1/2 teaspoons paprika
3/4 teaspoon ground sage
Directions
Preheat the oven to 425 degrees. Place a rack in a roasting pan or on a baking sheet.
Rinse the chicken in cold water; pat dry. In a wide bowl or on a plate, season the flour with salt and 1/4 teaspoon pepper. Dredge each chicken piece through the flour so it's fully coated, tap against the bowl to shake off excess flour and set aside. Discard the flour.
Here comes the part kids like best: Crush the cornflakes by placing them in a big resealable plastic bag, carefully pressing the bag to push out the air. Seal up the bag (with as little air inside as possible) and run over the flakes with a rolling pin. Open the bag and pour the crushed flakes into a wide bowl or onto a plate.
In a large bowl (big enough to dredge the chicken pieces), mix the buttermilk, mustard, cayenne pepper, paprika and sage. Give each floured chicken piece a good buttermilk bath and then roll in the cornflake crumbs.
Arrange the chicken pieces on the rack and place in the hot oven. Cook for 15 to 20 minutes, lower the heat to 375 degrees and cook for another 25 to 30 minutes, until cooked through and crispy. The juices should run clear when the meat is pierced with a knife. Serve with Easy Greens.
Per serving: Calories 520; Fat 22 g (Sat. 6 g; Mono. 9 g; Poly. 5 g); Cholesterol 136 mg; Sodium 1,040 mg; Carbohydrate 41 g; Fiber 1.5 g; Protein 40 g
Total Time:
1 hr 10 min Prep
20 min Cook
50 min
Yield:
4 to 6 servingsLevel:
Easy
Southwestern Chicken Pasta Salad
Dinner ready in 30 minutes! Enjoy this delicious pasta salad flavored with Old El Paso® salsa and made using chicken and Green Giant® sweet corn - perfect for a Southwestern meal.
Ingredients
6oz. (2 cups) uncooked rainbow rotini (spiral pasta)
1(9-oz.) pkg. frozen southwestern-flavored cooked chicken breast strips, thawed, diced
1 medium avocado, pitted, peeled and diced
1 large tomato, chopped
1 (11-oz.) can Green Giant® Niblets® Whole Kernel Sweet Corn, drained
1/2 cup sliced green onions
4 oz. (1 cup) finely shredded Mexican cheese blend
3/4 cup mayonnaise
1/2 cup Old El Paso® Thick 'n Chunky salsa
1 (11-oz.) pkg. torn romaine and iceberg lettuce blend (6 cups)
1/4 cup chopped fresh cilantro
Cooking Just made easy :)
1Cook and drain rotini as directed on package. Rinse with cold water to cool. Drain well.
2Meanwhile, in large bowl, mix chicken, avocado, tomato, corn, onions and cheese. In small bowl, mix mayonnaise and salsa.
3Add rotini to salad; stir gently to mix. Add mayonnaise mixture to salad; toss to coat. Arrange lettuce blend on individual plates. Spoon salad over lettuce. Sprinkle with cilantro.
Prep Time 30mins Total Time 30mins Servings 6
Spinach and Caesar Pasta Salad
Ingredients
1 box Betty Crocker® Suddenly Salad® Caesar pasta salad mix
1 package (12 oz) turkey bacon, cooked and cut into small pieces
1 container (10 oz) washed fresh baby spinach leaves
1 package (8 oz) sliced fresh mushrooms
5 hard-cooked eggs, sliced
1/4 cup sugar
1/3 cup ketchup
1/4 cup cider vinegar
1/4 cup vegetable oil
1 tablespoon water
1Empty Pasta mix into 3-quart saucepan 2/3 full of boiling water. Gently boil uncovered 12 minutes, stirring occasionally.
2Drain pasta; rinse with cold water. Shake to drain well.
3In large bowl, gently toss together pasta, bacon, spinach, mushrooms and eggs. In small bowl, stir together Seasoning and Crouton Blend, sugar, ketchup, vinegar, oil and water. Just before serving, gently toss salad ingredients with seasoning mixture. Serve immediately.
Prep Time 25mins., Total Time 25mins., Servings 8
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Citrus Couscous Salad
You can serve this salad chilled or at room temperature. It pairs nicely with fish, chicken, or shrimp.
Servings:8 servings (serving size: 1 cup)
Prep Time:n/a
Cook Time:n/a
Nutritional Info
Ingredients
2 cups fresh orange juice, divided
1/2 cup water
1 teaspoon salt
1 (10-ounce) package couscous (about 1 2/3 cups)
1/2 cup dried apricots, sliced
1/2 cup dried currants
2 tablespoons red wine vinegar
1 cup chopped seeded cucumber
3/4 cup chopped green onions
1/2 cup coarsely chopped pistachios
1/4 cup chopped fresh mint
1/4 cup fresh lemon juice
2 tablespoons extra virgin olive oil
Amount Per Serving
fiber:5 g
mono fat:4.4 g
calcium:43 mg
iron:2 mg
sodium:302 mg
calories from fat:23 %
protein:7.7 g
carbohydrate:51.4 g
fat:7.4 g
poly fat:1.5 g
cholesterol:0.0 mg
saturated fat:1 g
calories:295
directionsBring 1 1/2 cups orange juice, water, and salt to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Place couscous in a large bowl. Combine 1/2 cup orange juice, apricots, currants, and vinegar in a small saucepan; bring to a boil. Remove from heat; let stand 15 minutes. Drain and discard cooking liquid. Add apricot mixture, cucumber, and remaining ingredients to couscous, tossing to combine.
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July 14, 2011
Triple Berry Freeze
Raspberries, blueberries, and blackberries, which are all packed with health-boosting antioxidants, give this drink a rich flavor and a deep, enticing color.
Servings:4 servings (serving size: 1 1/4 cups)
Prep Time:n/a
Cook Time:n/a
Nutritional Info
Ingredients
2 cups sparkling water, chilled
1 cup lemon sorbet
1/2 cup frozen raspberries
1/2 cup frozen blueberries
1/2 cup frozen blackberries
1 tablespoon honey
Amount Per Serving
mono fat:0.0 g
cholesterol:0.0 mg
calcium:27 mg
saturated fat:0.0 g
iron:0.3 mg
fat:0.3 g
sodium:4 mg
fiber:2.8 g
carbohydrate:27 g
protein:0.5 g
calories from fat:3 %
poly fat:0.2 g
calories:106
directionsPlace sparkling water and sorbet in a blender, and process until well blended. Add raspberries, blueberries, blackberries, and honey; process until mixture is smooth.
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Raspberry "Sangre" Margaritas
Servings:4 servings (serving size: 1 1/4 cups)
Prep Time:n/a
Cook Time:n/a
Nutritional Info
Ingredients
2 cups sparkling water, chilled
1 cup lemon sorbet
1/2 cup frozen raspberries
1/2 cup frozen blueberries
1/2 cup frozen blackberries
1 tablespoon honey
Amount Per Serving
mono fat:0.0 g
cholesterol:0.0 mg
calcium:27 mg
saturated fat:0.0 g
iron:0.3 mg
fat:0.3 g
sodium:4 mg
fiber:2.8 g
carbohydrate:27 g
protein:0.5 g
calories from fat:3 %
poly fat:0.2 g
calories:106
directionsPlace sparkling water and sorbet in a blender, and process until well blended. Add raspberries, blueberries, blackberries, and honey; process until mixture is smooth.
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Raspberry "Sangre" Margaritas
We like serving these zingy cocktails in test tube-shaped tumblers to play up their "bloody" side. Prep Time: 20 minutes. Notes: Make the raspberry purée up to 1 day ahead. Refrigerate airtight, then mix cocktails just before serving.
Servings:Makes 8 servings
Prep Time:n/a
Cook Time:n/a
Nutritional Info
Ingredients
4 cups frozen unsweetened raspberries, slightly thawed
1 1/2 cups freshly squeezed lime juice
3/4 cup sugar, plus more to coat rims
1 cup tequila
1 cup triple sec
5 cups crushed ice cubes
1 lime wedge
Amount Per Serving
protein:0.8 g
fiber:0.0 g
calories from fat:2 %
calories:275
fat:0.7 g
carbohydrate:41 g
cholesterol:0.0 mg
saturated fat:0.0 g
sodium:0.6 mg
directions1. In a blender, combine raspberries, lime juice, and sugar (you may need to do this in batches). Whirl until puréed. Rub purée through a fine strainer set over a glass measure; discard seeds. Stir in tequila and triple sec. 2. Put half of the crushed ice into the blender with half of the raspberry mixture. Whirl until blended. Repeat with remaining ice and raspberry mix. 3. If desired, rub rims of 8 glasses (8 oz. or smaller) with lime wedge. Pour a thin layer of sugar into a shallow dish; dip glass rims into sugar. Pour margaritas into glasses and serve cold. Note: Nutritional analysis is per serving.
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Wax Bean, Roasted Pepper, and Tomato Salad with Goat Cheese
A tart vinaigrette dresses this fresh combination of mild-tasting wax beans, sweet roasted red bell pepper, and juicy cherry tomatoes. Pungent goat cheese adds an extra dimension of flavor. To save time, you can use bottled roasted red bell peppers; just rinse them well to remove as much of the briny flavor as possible.
Servings:8 servings (serving size: about 1 cup)
Prep Time:n/a
Cook Time:n/a
Nutritional Info
Ingredients
1 medium red bell pepper
2 quarts water
2 1/2 teaspoons salt, divided
1 pound wax beans, trimmed and cut in half crosswise
2 cups cherry tomatoes, halved
1/2 cup sliced green onions
1/4 cup chopped fresh parsley
2 tablespoons cider vinegar
2 tablespoons fresh lemon juice
1 tablespoon Dijon mustard
1 1/2 teaspoons sugar
1 teaspoon extravirgin olive oil
1/2 cup (2 ounces) crumbled goat cheese
Amount Per Serving
carbohydrate:8.9 g
poly fat:0.3 g
calories:63
saturated fat:1.2 g
iron:1.2 mg
calories from fat:36 %
mono fat:0.9 g
protein:3 g
fat:2.5 g
cholesterol:3 mg
sodium:289 mg
calcium:40 mg
fiber:2.7 g
directionsPreheat broiler. Cut bell pepper in half lengthwise, and discard the seeds and membranes. Place bell pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil pepper halves 10 minutes or until blackened. Place in a zip-top plastic bag, and seal. Let stand 15 minutes. Peel and cut into strips. Bring 2 quarts water and 2 teaspoons salt to a boil in a large saucepan. Add beans; cook 4 minutes or until beans are crisp-tender. Drain; place in a large bowl. Add bell pepper strips, tomatoes, onions, and parsley; toss to combine. Combine remaining 1/2 teaspoon of salt, cider vinegar, and remaining ingredients except goat cheese, stirring with a whisk. Drizzle over salad; toss gently to combine. Sprinkle with goat cheese.
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Pasta with Tuna and Black Olive Vinaigrette
Servings:Makes 4 servings
Prep Time:10 minutes
Cook Time:n/a
Nutritional Info
Ingredients
12 ounces regular or whole-wheat rigatoni or penne
1/2 cup extra-virgin olive oil
2 cloves garlic, finely chopped
1 tablespoon capers, rinsed, drained, and chopped
1/2 cup kalamata olives, pitted and roughly chopped
1/2 cup chopped fresh flat-leaf parsley
1/4 teaspoon black pepper
2 6-ounce cans tuna, drained
Amount Per Serving
protein:35 g
cholesterol:0 mg
fiber:9 g
carbohydrate:55 g
sodium:585 mg
calories:648
saturated fat:4 g
fat:34 g
calories from fat:47 %
sugar:0 g
directionsCook the pasta according to the package directions. Meanwhile, heat 3 tablespoons of the oil in a large skillet over medium-low heat. Add the garlic and cook until softened, about 2 minutes. Add the capers and olives and cook for 3 minutes. Stir in the parsley and cook until wilted, about 1 minute. Remove from heat. Add the lemon juice, pepper, and the remaining oil. Drain the pasta, rinse under cold water, and divide among individual bowls. Top with the tuna and olive vinaigrette. Tip: Consider splurging on a can of Italian olive oil-packed tuna for this recipe, or any other dish that calls for tuna. Its robust flavor makes everyday meals extraordinary.
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Lime Sorbet Margaritas
Servings:Makes 8 servings
Prep Time:n/a
Cook Time:n/a
Nutritional Info
Ingredients
1 lime, cut into 8 wedges
1/4 cup sugar
2 pints lime sorbet
1/2 cup tequila
Amount Per Serving
protein:0 g
sodium:20 mg
cholesterol:0 mg
calories:186
calories from fat:0 %
saturated fat:0 g
fat:0 g
fiber:0 g
carbohydrate:31 g
sugar:23 g
directions
Rub the lime wedges around the rims of 8 stemmed glasses. Place the sugar on a small plate. Turn each glass upside down and dip the rims in the sugar to coat.
Place 2 scoops of sorbet in each glass and pour 1 tablespoon of tequila over the top of each. Serve with a spoon.Tip: Let everyone dig in. For a nonalcoholic, kid-friendly version of the Lime Sorbet Margaritas, replace the tequila for each glass with 2 tablespoons club soda or seltzer
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Grilled Salmon Salad with Raspberry Vinaigrette
Light cooking tip: Combine ingredients known to promote health, with an emphasis on freshness, bright colors, and multiple textures. Choose fats with full flavor; you only need a little.
NOTES: Tom Dowling, executive chef at Rancho Bernardo Inn, created this salad for Salus Heart and Wellness, located on the same grounds in Rancho Bernardo, California. Fresh or frozen shelled cooked soybeans (edamame) can be found in most supermarkets. If unshelled, you'll need about 1 cup soybeans in pods.
Servings:Makes 4 servings
Prep Time:n/a
Cook Time:n/a
Nutritional Info
Ingredients
1/4 cup walnut halves (1 oz.)
12 asparagus spears (8 to 10 oz. total) or broccoli florets (1 in. wide and 3 in. long)
4 pieces (4 oz. each) boned salmon fillet
Spice rub (recipe follows)
3 heads (8 oz. each) Belgian endive
2 cups mixed baby salad greens, rinsed and crisped
1 dozen cherry tomatoes (1 in. wide; 8 oz. total), rinsed, stemmed, and halved
1/2 cup chopped red onion
Raspberry vinaigrette (recipe follows)
1 cup raspberries, rinsed
1/2 cup shelled cooked fresh or thawed frozen soybeans (see notes)
4 pumpernickel rolls
Amount Per Serving
sodium:518 mg
saturated fat:4.4 g
calories from fat:44 %
fiber:13 g
protein:36 g
cholesterol:67 mg
carbohydrate:48 g
fat:28 g
calories:571
directions1. Bake nuts in a 9-inch pie or cake pan in a 350° regular or convection oven until golden beneath skins, shaking pan once, 7 to 9 minutes. 2. Meanwhile, in a 10- to 12-inch frying pan over high heat, bring about 1 inch water to a boil. Rinse asparagus and snap off tough stem ends. Add asparagus or broccoli to pan and boil, uncovered, until bright green and barely tender when pierced, 2 to 3 minutes. Drain; rinse with cold water until cold. 3. Rinse salmon and pat dry. Coat flesh sides equally with all the spice rub. Lay fish, coated side down, on a grill over hot coals or high heat on a gas grill (you can hold your hand at grill level only 2 to 3 seconds); close lid on gas grill. Cook fish, turning once, until opaque but still moist-looking in center of thickest part (cut to test), 7 to 9 minutes total. Transfer to a plate. 4. Rinse Belgian endive; trim off and discard discolored ends. Set aside 12 leaves; cut remaining leaves crosswise into 1/4-inch-wide slices and place in a bowl. Add salad greens, tomatoes, onion, and 1/4 cup raspberry vinaigrette; mix gently. 5. Arrange asparagus and whole endive leaves equally around edges of plates. Mound salad mixture equally in center of plates; top with warm salmon. Sprinkle servings equally with walnuts, raspberries, and soybeans. Drizzle remaining vinaigrette over the top. Serve with pumpernickel rolls. Spice rub: In a blender, whirl 1 tablespoon each coriander seeds and fennel seeds and 1 1/2 teaspoons each dried thyme and black peppercorns until finely ground. Makes about 3 tablespoons. Raspberry vinaigrette: In a small bowl, whisk together 3 tablespoons raspberry vinegar, 2 tablespoons extra-virgin olive oil, 1 tablespoon walnut oil (optional), and 1 1/2 teaspoons Dijon mustard. Add salt and pepper to taste. Makes about 1/2 cup.
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Servings:8 servings (serving size: about 1 cup)
Prep Time:n/a
Cook Time:n/a
Nutritional Info
Ingredients
1 medium red bell pepper
2 quarts water
2 1/2 teaspoons salt, divided
1 pound wax beans, trimmed and cut in half crosswise
2 cups cherry tomatoes, halved
1/2 cup sliced green onions
1/4 cup chopped fresh parsley
2 tablespoons cider vinegar
2 tablespoons fresh lemon juice
1 tablespoon Dijon mustard
1 1/2 teaspoons sugar
1 teaspoon extravirgin olive oil
1/2 cup (2 ounces) crumbled goat cheese
Amount Per Serving
carbohydrate:8.9 g
poly fat:0.3 g
calories:63
saturated fat:1.2 g
iron:1.2 mg
calories from fat:36 %
mono fat:0.9 g
protein:3 g
fat:2.5 g
cholesterol:3 mg
sodium:289 mg
calcium:40 mg
fiber:2.7 g
directionsPreheat broiler. Cut bell pepper in half lengthwise, and discard the seeds and membranes. Place bell pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil pepper halves 10 minutes or until blackened. Place in a zip-top plastic bag, and seal. Let stand 15 minutes. Peel and cut into strips. Bring 2 quarts water and 2 teaspoons salt to a boil in a large saucepan. Add beans; cook 4 minutes or until beans are crisp-tender. Drain; place in a large bowl. Add bell pepper strips, tomatoes, onions, and parsley; toss to combine. Combine remaining 1/2 teaspoon of salt, cider vinegar, and remaining ingredients except goat cheese, stirring with a whisk. Drizzle over salad; toss gently to combine. Sprinkle with goat cheese.
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Pasta with Tuna and Black Olive Vinaigrette
Servings:Makes 4 servings
Prep Time:10 minutes
Cook Time:n/a
Nutritional Info
Ingredients
12 ounces regular or whole-wheat rigatoni or penne
1/2 cup extra-virgin olive oil
2 cloves garlic, finely chopped
1 tablespoon capers, rinsed, drained, and chopped
1/2 cup kalamata olives, pitted and roughly chopped
1/2 cup chopped fresh flat-leaf parsley
1/4 teaspoon black pepper
2 6-ounce cans tuna, drained
Amount Per Serving
protein:35 g
cholesterol:0 mg
fiber:9 g
carbohydrate:55 g
sodium:585 mg
calories:648
saturated fat:4 g
fat:34 g
calories from fat:47 %
sugar:0 g
directionsCook the pasta according to the package directions. Meanwhile, heat 3 tablespoons of the oil in a large skillet over medium-low heat. Add the garlic and cook until softened, about 2 minutes. Add the capers and olives and cook for 3 minutes. Stir in the parsley and cook until wilted, about 1 minute. Remove from heat. Add the lemon juice, pepper, and the remaining oil. Drain the pasta, rinse under cold water, and divide among individual bowls. Top with the tuna and olive vinaigrette. Tip: Consider splurging on a can of Italian olive oil-packed tuna for this recipe, or any other dish that calls for tuna. Its robust flavor makes everyday meals extraordinary.
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Lime Sorbet Margaritas
Servings:Makes 8 servings
Prep Time:n/a
Cook Time:n/a
Nutritional Info
Ingredients
1 lime, cut into 8 wedges
1/4 cup sugar
2 pints lime sorbet
1/2 cup tequila
Amount Per Serving
protein:0 g
sodium:20 mg
cholesterol:0 mg
calories:186
calories from fat:0 %
saturated fat:0 g
fat:0 g
fiber:0 g
carbohydrate:31 g
sugar:23 g
directions
Rub the lime wedges around the rims of 8 stemmed glasses. Place the sugar on a small plate. Turn each glass upside down and dip the rims in the sugar to coat.
Place 2 scoops of sorbet in each glass and pour 1 tablespoon of tequila over the top of each. Serve with a spoon.Tip: Let everyone dig in. For a nonalcoholic, kid-friendly version of the Lime Sorbet Margaritas, replace the tequila for each glass with 2 tablespoons club soda or seltzer
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Grilled Salmon Salad with Raspberry Vinaigrette
Light cooking tip: Combine ingredients known to promote health, with an emphasis on freshness, bright colors, and multiple textures. Choose fats with full flavor; you only need a little.
NOTES: Tom Dowling, executive chef at Rancho Bernardo Inn, created this salad for Salus Heart and Wellness, located on the same grounds in Rancho Bernardo, California. Fresh or frozen shelled cooked soybeans (edamame) can be found in most supermarkets. If unshelled, you'll need about 1 cup soybeans in pods.
Servings:Makes 4 servings
Prep Time:n/a
Cook Time:n/a
Nutritional Info
Ingredients
1/4 cup walnut halves (1 oz.)
12 asparagus spears (8 to 10 oz. total) or broccoli florets (1 in. wide and 3 in. long)
4 pieces (4 oz. each) boned salmon fillet
Spice rub (recipe follows)
3 heads (8 oz. each) Belgian endive
2 cups mixed baby salad greens, rinsed and crisped
1 dozen cherry tomatoes (1 in. wide; 8 oz. total), rinsed, stemmed, and halved
1/2 cup chopped red onion
Raspberry vinaigrette (recipe follows)
1 cup raspberries, rinsed
1/2 cup shelled cooked fresh or thawed frozen soybeans (see notes)
4 pumpernickel rolls
Amount Per Serving
sodium:518 mg
saturated fat:4.4 g
calories from fat:44 %
fiber:13 g
protein:36 g
cholesterol:67 mg
carbohydrate:48 g
fat:28 g
calories:571
directions1. Bake nuts in a 9-inch pie or cake pan in a 350° regular or convection oven until golden beneath skins, shaking pan once, 7 to 9 minutes. 2. Meanwhile, in a 10- to 12-inch frying pan over high heat, bring about 1 inch water to a boil. Rinse asparagus and snap off tough stem ends. Add asparagus or broccoli to pan and boil, uncovered, until bright green and barely tender when pierced, 2 to 3 minutes. Drain; rinse with cold water until cold. 3. Rinse salmon and pat dry. Coat flesh sides equally with all the spice rub. Lay fish, coated side down, on a grill over hot coals or high heat on a gas grill (you can hold your hand at grill level only 2 to 3 seconds); close lid on gas grill. Cook fish, turning once, until opaque but still moist-looking in center of thickest part (cut to test), 7 to 9 minutes total. Transfer to a plate. 4. Rinse Belgian endive; trim off and discard discolored ends. Set aside 12 leaves; cut remaining leaves crosswise into 1/4-inch-wide slices and place in a bowl. Add salad greens, tomatoes, onion, and 1/4 cup raspberry vinaigrette; mix gently. 5. Arrange asparagus and whole endive leaves equally around edges of plates. Mound salad mixture equally in center of plates; top with warm salmon. Sprinkle servings equally with walnuts, raspberries, and soybeans. Drizzle remaining vinaigrette over the top. Serve with pumpernickel rolls. Spice rub: In a blender, whirl 1 tablespoon each coriander seeds and fennel seeds and 1 1/2 teaspoons each dried thyme and black peppercorns until finely ground. Makes about 3 tablespoons. Raspberry vinaigrette: In a small bowl, whisk together 3 tablespoons raspberry vinegar, 2 tablespoons extra-virgin olive oil, 1 tablespoon walnut oil (optional), and 1 1/2 teaspoons Dijon mustard. Add salt and pepper to taste. Makes about 1/2 cup.
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