Low Cal Dinner - Miso Maple Glazed Salmon & Macaroni Cheese

Steven, my husband and I are trying to watch our calorie intake lately. It is not easy to maintain your weight when you reached a certain age. Steven and I are in that age category where we must watch what we eat. Since Steven loves going out trying different restaurant every week end where we could not control the calorie and fat; I must try to come up with a low calorie dinner that I cook for us at home during the week. I found this magazine and I thought the recipe inside the magazine are very easy to follow and looks yummy. So I started a view recipes already; and to my surprise they are all delicious. Even Steven loves the taste of the food. Steven is a picky eater, and he won't eat cous cous, quinoa, scallop, only one or two vegetables, and that's all, but I told him that those are the main ingredients of the healthy food; he said he will try to eat them. So I am looking forward to cook cous cous, quinoa, etc. etc.

Here are the pictures !

The Magazine !

Miso and Maple-Glazed Salmon

Range-Top Chicken, Macaroni, and Cheese

Recipee

Miso and Maple-Glazed Salmon

4   5-ounce fresh or frozen salmon fillets {I used fresh organic salmon}

1/4 teaspoon freshly gound black pepper

2 tablespoon white miso paste

2 tablespoon pure maple syrup

2 teaspoon rice wine vinegar {I like the "seasoning" one}

1 teaspoon black sesame seeds {I did not put this on mine}

1 recipe Sauteed Baby Bokchoy

1. Preheat broiler. Line a 15 x 10 x 1 inch baking pan with foil. Thaw salmon, if frozen. Rinse salmon; pat dry with paper towels. Arrange salmon, skin down, in prepared pan. Season with pepper. Broil 4 to 5 inches from the heat for 5 minutes. Meanwhile, for glaze, in a small bowl whisk together miso paste, maple syrup, and vinegar. 2. Brush some of the glaze over each piece of salmon. Broil 4 to 5 minutes more or until fish flakes easily when tested with a fork. 3. To serve, use a spatula to lift salmon from skin. Transfer salmon to plates; sprinkle with sesame seeds. Serve with Sauteed Baby BokChoy. Makes 4 servings (1 salmon and 1 cup Sauteed Baby BokChoy)

Sauteed Baby BokChoy recipe. Cut the top of Baby BokChoy. 

2 teaspoon minced garlic

2 table spoon light soya sauce

2 table spoon low sodium chicken stock

2 table spoon water

1. Heat 2 table spoon of vegetable oil 2. Sautee garlic for 1 minute and put Baby BokChoy. 3. Immediately put light soya sauce, chicken stock and water. Cook for a minute or two. 4. Put a pinch of sugar and pinch of salt. 5. Cook the Baby BokChoy until slightly wilted.

Per serving ; 425 cal, 22 g total fat (5 g sat. fat), 78 mg chol., 578 mg sodium, 24 g carb., 3 g fiber, 32 g pro.

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Range-Top Chicken, Macaroni, and Cheese

Start to finish : 35 minutes

1-1/2 cups dried multigrain or regular elbow macaroni (6 ounces)

Nonstick cooking spray

12 ounces skinless, boneless chicken breast halves, cut into 1-inch pieces

1/4 cup finely chopped onion

1 6.5 ounce package light semisoft cheese with garlic and herb

1-2/3 cups fat-free milk

1 tablespoon all-purpose flour

3/4 cup shredded reduced-fat cheddar cheese

(3 ounces) {I substituted this cheese with low fat swiss cheese}

2 cups baby spinach

1 cup cherry tomatoes, quartered.

1. In a medium saucepan cook macaroni according to package directions, except do not add any salt to the water; drain. 2. Meanwhile, coat a large nonstick skillet with cooking spray; heat skillet over medium-high heat. Add chicken and onion to hot skillet. Cook for 4 to 6 minutes or until chicken is no longer pink and onion is tender, stirring frequently. (If onion browns too quickly, reduce heat to medium.) Remove skillet from heat. Add semisoft cheese; stir untio melted. 3. In a medium bowl whisk together milk and flour. Add all at once to chicken mixture. Cook and stir over medium heat until thickened and bubbly.  Reduce heat to low. Add cheddar or swiss cheese, stirring until melted. Add cooked macaroni; cook and stir for 1 or 2 minutes or until heated through. Stir in spinach, To with cherry tomatoes. Serve immediately. Makes 5(1-1/3-cup) servings.

Per serving: 369 cal., 12 g total fat (7 g sat. fat), 85 mg chal., 393 mg sodium, 33 g carb., 4 g fiber, 33 g pro.

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Oh I need to mention that I took the 'Magazine' and 'Miso Maple-Glazed Salmon' s pictures at night but with soft box and 2 of 100 watt daylight bulbs spotlights illuminate the box; that is why they look better than the Macaroni picture. I took the Macaroni picture a long time ago and I did not have soft box and day light bulb spot lights at the time; that is why they look yellowish in color simply because of the regular soft light we have at home. I just took both dishes before we had dinner. So I recommend these two easy yummy dishes for you to try and I promise you will not be disappointed !

Good luck !!

XOXO,

Ellya