A Fresh Look at Sunday Dinner

On Saturday, I made a huge pot of Spicy Garlic Stir Fried Greens for Sunday dinner.  I had all of the ingredients on hand and only had to purchase the greens, which cost $3 per bunch and ends up being 6-8 servings.  This is a very tasty collards recipe and I cooked mine for 75 minutes because I like them tender and crunchy, but not so they still taste raw.  If you cook collards on a low heat, the vegetable creates its own juice and cooks in it, but it does not overcook until it is too soft. 

I also made a cake like cornbread from scratch on Saturday night.  Since I had all of the ingredients on hand, it didn’t cost anything extra.  I cut the sugar in half and sprinkled a packet of Splenda on my piece of cornbread once served.  You can use whatever sweetener you enjoy most on your cornbread.  Again, as in other dishes, I used the fat free version of dairy products such as skim milk and egg whites to lower the fat and calorie count. 

After church, I picked up a $2.15 fresh salmon filet from the market, which I coated with cooking spray, seasoned with a little salt free Ms. Dash, and grilled on the George Foreman grill.  Once grilled, I mixed one tablespoon of Earth Balance Buttery spread, a teaspoon of minced ginger, and a teaspoon of fresh squeezed lemon juice and brushed it on the salmon.  I purchased farmed salmon from Chile but there are varieties that contain less fat and are more expensive per piece. 

Finally, I had some beet and sweet potato hash leftover from last week, which I had froze.  I thawed and roasted the hash for 20-30 minutes.  For less than $3 per serving, I had the most amazing Sunday dinner.  This Sunday dinner is a little high on the fat side, but the other numbers are good.  Since the fat is predominantly from the salmon, you can substitute a lighter fish to reduce your fat levels.  I had a taste for salmon so I made sure to keep the other meal recipes very low in fat and higher in fiber.

Greens      

  Cornbread

Atlantic Farm Salmon (3 oz)                    

HashMix             

Total        

Calories

   52

    176

              180

134

542

Fat

      .4 g

   1.3 g

               9.3 g

<1 g

12 g

Sodium

   24 mg

   194 mg

               50 mg

158 mg

426 mg

Fiber

  1.8 g

      4 g

                 0 g

5.2 g

11 g