Salmon Fillet with Mango Cilantro Salsa

4 6-ounce salmon fillet servings

Mango Cilantro Salsa

1 ripe mango, peeled and cut into ½-inch cubes

¼ cup chopped chives, green part only

¼ cup diced red bell pepper

1 tablespoon finely chopped fresh jalapeño

1 tablespoon chopped fresh coriander

1 small garlic clove, minced

1 tablespoon freshly squeezed lime juice

¼ teaspoon salt

½ teaspoon extra virgin olive oil

Bake the salmon fillet at 400ºF for 15 to 20 minutes, depending on the thickness of the salmon. For the Mango Cilantro Salsa, lightly mix all ingredients in a bowl. Chill in the refrigerator for at least 1 hour to let the flavors meld. Serve the sauce as an accompaniment to the salmon. Mango Cilantro Salsa also goes great with grilled meat or chicken.

Yield: 4 servings

Nutrition information: 245 calories, 7 g fat, 35 g protein, 11 g carbohydrates, 2 g dietary fiber, 88 mg cholesterol, 251 mg sodium

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Chicken and corn soup

1 pound boneless skinless chicken breast, cut into 1-inch pieces

1 tablespoon lime juice

1 teaspoon salt

1 cup of chopped yellow onion

1 cup of chopped green onion

2 tablespoons pure olive oil or butter

2 garlic cloves, minced

1 cup chopped celery
1 cup diced red bell pepper

1 or 2 jalapeños, seeded and finely chopped
1 16-ounce bag frozen corn kernels

1 4-ounce can green chiles, diced

1 quart of chicken broth, preferably natural

1 cup of cream

½ teaspoon ground black pepper

1 cup grated potato, preferably Yukon Gold, grated just before using

1 teaspoon cornstarch

¼ cup chopped fresh cilantro

Marinate chicken in lemon juice and ¼ teaspoon salt. Set aside. In a soup pot, sauté yellow and green onions in olive oil over medium-high heat until soft, about 4 to 5 minutes. Add the garlic and sauté one more minute. Add celery, bell pepper, jalapeño, corn, green chiles, chicken broth, remaining salt, cream, and black pepper. Bring the soup to a simmer. As soon as the soup starts to simmer, grate the potato and add directly to the pot. Mix the cornstarch with 2 tablespoons of water and add it to the pot. Continue cooking over low heat for 20 minutes. Add the chicken and juices to the pot and simmer for an additional 10 minutes. Add the coriander. Serve hot.

Yield: 6 servings

Nutrition Information: 358 calories, 16 g fat, 27 g protein, 31 g carbohydrates, 4 g dietary fiber, 70 mg cholesterol, 870 mg sodium

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Roasted vegetables

6 cups small red potatoes cut into 1-inch pieces and/or other vegetables (parsnips, carrots, and squash work especially well).

¼ cup of pure olive oil

Salt and pepper to taste

Preheat oven to 425°F. Line a baking sheet with parchment paper (not necessary, but it helps stop burning and helps with cleanup). Place the vegetable pieces in the pan, sprinkle with olive oil and toss. roast until tender; about 10 to 15 minutes. Insert a fork or sharp knife to check if it is done. Add salt and pepper.

Yield: 6 servings

Nutrition Facts: 155 calories, 9.22 g fat, 1.52 g protein, 18.8 g carbs, 3.25 g fiber, 0.0 mg cholesterol, 656 mg sodium

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White Bean and Kale Salad

1 cup large northern beans, soaked overnight in 1 quart water

½ medium sweet onion, cut into thin half-moon slices

¼ cup of pure olive oil

2 tablespoons balsamic vinegar

6 cups coarsely chopped kale

2 tablespoons currant

2 teaspoons of freshly squeezed lemon juice

¼ teaspoon salt

¼ teaspoon ground red chili

ground black pepper to taste

Drain the beans. Add 6 cups of water and cook over medium heat until tender, about 40 to 45 minutes. Saute onion in a large skillet in 1 tablespoon olive oil until soft, about 5 to 7 minutes. Add 1 tablespoon balsamic vinegar and cook for another minute, stirring constantly to prevent burning. Saute kale in a large skillet over medium-high heat with 1 tablespoon olive oil until tender, about 3 to 4 minutes. Stir while cooking to prevent sticking. Just before you remove the kale from the pan, add the remaining tablespoon of balsamic vinegar. Set aside in a medium bowl. When beans are tender, remove from heat, drain, and place in refrigerator to chill. Once the beans have chilled for 10 minutes, toss them with kale, currants, lemon juice, salt, chili, and sautéed onion. Add black pepper and additional salt to taste.

Yield: 4 servings

Nutrition Information: 345 calories, 15 g fat, 14 g protein, 44 g carbohydrates, 12 g dietary fiber, 0 mg cholesterol, 185 mg sodium

an excerpt from the book Eat Right for Your Metabolism

by Felicia Drury Kliment

Published by McGraw-Hill; April 2006, $16.95 / CAN 22.95; 0-07-146015-2

Copyright © 2006 Felicia Drury Kliment