Salmon Stir Fry
Ingredients
• 1½ cups broccoli
• ¼ cup carrots
• ¼ cup celery
• ¼ cup mushrooms
• ¼ cup rice, brown cooked
• 2½ oz salmon, cooked
• ¼ cup scallions
• ¼ cup snow peas
• ¼ cup water chestnuts
• 2 tsp soy sauce, lite
• 1 tsp garlic
• ½ tsp oil, high oleic safflower
Spices / Flavoring
• ¼ tsp black pepper
• ¼ tsp garlic powder
Preparation:
Prepare rice as directed on package
and keep warm.
Heat a large skillet or wok over
medium heat and coat with the oil.
Add bell pepper, scallions, and garlic
and stir fry 15 seconds. Add julienned
carrots, celery, water chestnuts,
snowpeas, broccoli florets, and mushrooms. Stir fry until vegetables
are crisp tender. (Do not overcook.)
Combine soy sauce, garlic powder,
and ginger stirring until well mixed.
Add to skillet or wok. Cook over high
heat, stirring frequently until sauce is
slightly thickened. Add salmon,
stirring to coat well.
Enjoy with rice!
| Carbs | Protein | Fat | Sat fat | Fiber | Sugar | Calories |
Target | 20 | 24 | 7 | 0-3 | 5-7 | 0-12 | 240 |
Actual | 23 | 25 | 9 | 1 | 9 | 5 | 273 |
WW Points: 5
Cal: 273 ; Fat: 9 ; Fiber: 4
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.
