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Smoked Trout


About ten years ago, on a cold, rainy winter day I found myself wishing it was sum-mer. Since I couldn't putter in the garden, I puttered around the kitchen and came up with this meal which is easy and low-fat. The stovetop method also works well with small farm-raised salmon. During the summer, I serve the fish chilled with a creamed horseradish sauce.

Smoked Trout Steamed Asparagus or Green Beans Boiled Red Potatoes or Lentil Salad Pineapple Upside Down Cake

Allow one trout per person. Scale the fish – doing this with a serrated knife in a sink half filled with water will keep the scales from flying all over your kitchen. Re-move heads with kitchen shears if desired. Place 3 tablespoons of Liquid Smoke in the bottom of a large soup pot – waterless cookware works best – with a tight fitting lid. Spray a steaming basket with cooking oil or coat lightly with olive oil. Place the basket in the pot then lay the fish in a single layer. Cover and cook over medium heat for 20 minutes. (Do not lift the lid during cooking or your house will smell like a BBQ!) Remove from heat and allow to cool for 10 minutes before trans-ferring fish to heated plates.

Lentil Salad
Serves 6-8

  • 1 pound lentils – sort, rinse and drain
  • 6 cups fat-free chicken broth
  • 1/2 teaspoon cumin seed
  • 2 tablespoons minced fresh ginger
  • 3 tablespoons mustard seed
  • 1/4 cup rice vinegar
  • 1/2 lemon – thinly sliced

Combine all ingredients in a 4-quart pan. Bring to a boil. Cover and simmer until lentils are tender, about 45 minutes. Drain and reserve liquid. Cool at least 30 minutes. Add 1 cup finely chopped green onions to lentils and enough of the re-served liquid to moisten the salad. Salt to taste.

Pineapple Upside Down Cake
8 servings

  • 1/2 cup packed brown sugar
  • 1/4 cup fat-free prepared caramel topping
  • 1 can crushed pineapple, drain and reserve juice
  • 1/4 cup dried cranberries
  • 2 egg whites at room temperature
  • 1/4 teaspoon salt 1 teaspoon vanilla
  • 1/2 cup sugar
  • 3/4 cup all-purpose flour
  • 3/4 teaspoon baking powder
Preheat the oven to 350°. Lightly coat a 9-inch round cake pan with nonstick spray. Spread the brown sugar evenly over the bottom of the pan and drizzle with the caramel topping. Top with the pineapple and cranberries. Set aside. In a large bowl beat the egg whites and salt until soft peaks form. Add the vanilla. Gradually beat in the sugar until the whites are stiff but not dry. Sift the flour and baking powder together. Sift half of the flour over the egg white mixture. Gently fold in with a rubber spatula. Fold in 1/4 cup of the reserved pine-apple juice. Sift the remaining flour over the egg whites and fold in. Spread the batter over the pineapple-cranberry mixture. Bake for 30 to 35 min-utes or until a toothpick inserted in the center comes out clean. Cool for two min-utes then invert onto a serving plate. Cool one hour before serving. 219 calories/0.2g total fat/0g saturated fat!
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Springboard products which are foods and/or foods for special dietary use, are not offered for the diagnosis, cure, mitigation, treatment, or prevention of any disease or disorder nor have any statements herein been evaluated by the Food and Drug Administration. We strongly encourage you to discuss topics of concern with your health care professional.
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