Salmon Miso Yaki Weight Watcher Friendly 7 Points Food

SALMON MISO YAKI (WEIGHT WATCHER FRIENDLY - 7 POINTS)

Steps:

• Prepare the barbecue and oil the grill to mimize sticking. Gently warm the miso, sugar, mirin, oil and ginger in a saucepan.
• Brush salmon on both sides with the mixture. Place on the hot grill and cook for 4 - 5 minutes. Turn over and cook for a further 4 - 5 minutes or until salmon flakes easily.

GREEK CHICKEN CHILI (WEIGHT WATCHER FRIENDLY 7 POINTS)

Steps:

• Heat olive oil over medium high heat in a large stock pot. Add chicken. Cook and stir until chicken is lightly browned, but not cooked through, about 4 minutes.
• Add onions, zucchini, red pepper and garlic. Cook and stir until vegetables begin to soften, about 3 minutes.
• Stir in chili powder, cumin and oregano. Cook 1 more minute. Add tomatoes with their juice, pasta suace, chickpeas, brown sugar and pepper. Bring to a boil. Reduce heat to low. Cover and simmer for 15 minutes.
• Remove from heat. Stir in cilantro. Ladle chili into serving bowls and top with feta cheese.

MISOYAKI-GLAZED SALMON

Steps:

• To prepare the glaze, place the sake, soy sauce, miso paste and sugar in the top of a double boiler and cook for about 20 minutes, stirring often until the sugar is well dissolved and the mixture is fragrant.
• Set aside to cool.
• Place the salmon fillets in a glass baking dish and generously coat each fillet with the cooled miso glaze.
• Cover the dish with plastic wrap and refrigerate for at least 24 hours.
• Remove the salmon fillets from the miso glaze, quickly rinse under cold water and pat dry with paper towels.
• Pour the canola oil and sesame oil into a large saute pan or skillet and set over medium high heat.
• Carefully add the salmon fillets to the pan and cook for 2 to 3 minutes or until the first side has browned nicely.
• turn the salmon over, turn down the heat to medium and cook for 3 to 4 minutes longer, or until the salmon flakes easily when pierced with a fork.
• Remove the fillets from the pan, pat with paper towels to remove any excess oil, and transfer to a warm serving plate.
• Using the same paper towls, gently pat the saute pan to remove the excessoil and any burnt bits, but leaving the residual drippings.
• Return the pan to the heat, add 1/4 to 1/2 cup water and deglaze the pan to create a pan juice.
• Top the salmon fillets with the pan juice.
• Garnish with the sliced scallions.