Salmon Stroganoff

First glance at this recipe made me think of a thick creamy mushroom sauce that was drowning meatballs in white enriched flour pasta, with a nice thick slice of french bread. Its what I grew up with, and a close friend of mine makes it weekly for her family. But, with our new life style of trying to eat healthy, I tweaked the recipe a bit and came up with what you see below. The original has you coat your fish in flour and milk, fry in oil and add a lot of butter. I skipped all that, added the beans for good measure and had a meal that both teen-ager and husband alike enjoyed. The 9 year old even ate it (though I had to seperate the fish, rice and beans into seperate piles.) Health nuts around the world will tell you to incorporate fish and brown rice into your diet at least once a week, if not two. Here you can kill two birds with one stone. :-)

1. 12 oz. Salmon
   
2. 3 C. cooked brown rice
   
3. 2 C. Beef Broth
   
4. 2 TBS fresh dill chopped. Yes fresh. Its worth it
   
5. 1/3 C. chopped Green Onions
   
6. 1 C. Chopped Mushrooms
   
7. 1/2 c. Kidney Beans.
   
8. 3/4 c sour Cream
   
9. Salt and pepper to taste

Cook Salmon in a separate pan and set aside. Spray a little Pam in pan, add fresh dill, onions, mushrooms and kidney beans with a little bit of beef broth and saute for about 2 min, then pour remaining beef broth in. Add in sour cream, mixing gently...place fish in the veggies mix and let simmer to mix the flavors together...about 5-8 min. Scoop out rice onto each plate so you'll know your portion, place fish on top, spoon out the veggies and sauce mixture and top the salmon. That's it. Yummy, Healthy, Fast. No tarter sauce, no fries. I served this up with a pineapple banana smoothie. We didn't even miss the bread. With my brand of rice and sour cream, total calorie count was 330.


Tips and Tricks

1. Don't use Minuet Rice. The real stuff has more substance to it, cost less and is better for you.
   
2. Real Dill costs about $2, and you can use it on potatoes, chicken and rice.
3. Make your own broth. 1 cube w/ 1 cup boiling water. One jar is around $3 and will make about 10 cups.
   
4. You can substitute white onion for green, black beans for kidney. Be creative. Don't be afraid to try something new.