| | | | 2 |  | teaspoons canola oil | | | | | 1 | | onion, roughly chopped | | | | | 2 | | cloves garlic, smashed | | | | | 1 | | carrot, roughly chopped | | | | | 1 | | stalk celery, roughly chopped | | | | | 2 | | tomatoes, seeded and roughly chopped | | | | | 2 | | tablespoons tomato paste | | | | | 2 | | tablespoons unsulfured molasses | | | | | 2 | | tablespoons honey | | | | | 2 | | tablespoons packed light-brown sugar | | | | | 2 | | teaspoons dry mustard | | | | | 1 | | teaspoon ground cumin | | | | | 1 1/2 | | teaspoons coarse salt | | | | | 1/2 | | teaspoon freshly ground black pepper | | | | | | Pinch of ground cayenne pepper, or to taste | | | | | 2 | | cups water | | | | | 6 | | five-ounce salmonsteaks or fillets | | | | | | Spiced Brown Rice Pilaf | | | | | 1. In a saucepan, heat oil over medium heat. Add onion, garlic, carrot, and celery. Cook vegetables until softened, 5 to 7 minutes. Add tomatoes; cook vegetables until very tender, about 10 minutes more. Add tomato paste, molasses, honey, sugar, mustard, cumin, 1 teaspoon salt, 1/4 teaspoon black pepper, cayenne pepper, and 2 cups water; stir to combine. Simmer gently until thickened, about 30 minutes. Transfer to the bowl of a food processor or blender; puree until smooth. Refrigerate until ready to serve. | | | | | 2. Preheat a grill or grill pan to medium hot. Season fish with remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Brush generously with sauce. Grill until fish is cooked through, 2 to 3 minutes per side. When fish is done, remove and discard skin. Serve over pilaf drizzled with reserved sauce. | | | | | | Per serving: 300 calories, 11 g fat, 78 mg cholesterol, 21 g carbohydrate, 363 mg sodium, 29 g protein, 2 g fiber. |
Points: 7
Cal: 300 ; Fat: 11 ; Fiber: 2
Why is the fiber lower than what the nutritional information says?
Weight Watchers modified the point system plan, where you can only count 4 grams of fiber for any food item, and the rest is ignored. This modification was because people were abusing it and eating high fiber foods in order to make the points seem lower. |
