By Kristen Rasmussen, MS, RD
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
- 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
- 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
- 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.