A Balanced Plate: Tarragon and Lemon Cod, Garlic Chard, Simple Steamed Barley
By Kristen Rasmussen, MS, RD
This March, celebrate National Nutrition Month by choosing a balanced plate of fruits, vegetables, whole grains, and lean protein for at least one of your meals each day.
For more information about balancing your plate, visit cafebonappetit.com. Here are three simple yet tasty recipes that, when combined, create a balanced plate. Feel free to experiment with additional herbs and spices.
Broiled Tarragon and Lemon Cod
Lean protein should make up 1/4 of your plate, which is 3oz (about the size of a deck of cards) of the below
- Brush cod* with olive oil and broil, skin side (if skin is included) up for 3-5 minutes or until skin is crisp. Turn over and cook another 2 minutes, until fish is firm, but still soft. Remove and drizzle with lemon and chopped tarragon.
Sautéed Garlic Chard
Fruits and vegetables should make up 1/2 of your plate, or at least one cup of the below
- Sauté three cloves of diced garlic in a drizzle of olive or sesame oil over medium heat until soft. Add 1 bunch of chopped chard and drizzle with water. Cook covered, stirring occasionally, until soft.
Simple Steamed Barley
Whole grains should make up 1/4 of your plate, which is 1/2 cup of the below
- Place 1 part dry barley in 2 parts liquid (water or broth). Simmer until grain is soft and liquid is absorbed, adding more liquid as needed. Barley is a hearty whole grain and takes 40-50 minutes to cook. To reduce the cook time, first soak barley in water overnight.
*Note: Choose fish that is a “Best Choice” or “Good Alternative” according to the Monterey Bay Aquarium Seafood Watch program. Check out www.SeafoodWatch.org and then ask your fish market or grocery store fish stall for details.