I don’t know about you all, but I definitely took advantage of the July 4th holiday and perhaps had a bit too much to eat and drink and not enough treadmill time. No worries – Skinny Sunday is here!
Tonight’s recipe contains chunks of yummy salmon. Salmon is infamous for its richness in omega-3 fatty acids which are vital to the health of our entire bodies. These fatty acids help lower cholesterol and support brain functions such as memory. I could go on about the powers of salmon as a heart-healthy fish, but instead – let’s get to the recipe!
Although this is a creamy tomato sauce, I substituted cream and butter for 2% Greek Yogurt. I prefer Fage, but used Chobani this time (the plain flavor, always!) and it worked fabulously as well.
Creamy Tomato Zucchini Pasta with Salmon and Asparagus
Nutritional Information*
Calories: 285
Carbohydrates: 22 g
Fat: 13.5 g
Protein: 18.4 g
This is a rough calculation, made from CalorieCount.com.
Skinny Sunday Tip: If you substitute olive oil cooking spray for olive oil, you will save yourself about 119 calories and about 11-14 grams of fat.
Creamy Tomato Zucchini Pasta with Salmon and Asparagus
Ingredients
- 2 large zucchinis peeled, Blade A
- 1/2 medium onion diced
- 1 tbsp olive oil
- salt and pepper
- 3/4 tsp red pepper flakes
- 2 medium cloves of garlic minced
- 1.75 cans of 14oz diced tomatoes
- 3 tsp dried oregano flakes
- 12 small asparagus stalks
- 4-5 oz salmon filet cut into 1 inch chunks
- 3 tsp garlic powder
- 1/3 cup of 2% plain Greek Yogurt
- olive oil cooking spray
Instructions
- Preheat the oven to 410 degrees. In a baking dish, place in your asparagus stalks and salmon chunks. Spray over with cooking spray and season all with salt, pepper and garlic powder. Set aside.
- Place a large skillet over medium heat and pour in olive oil. Season with salt and pepper. Once oil heats, add in garlic. Cook for 1 minute and then add in the red pepper flakes. Cook for 30 seconds and then add in the tomatoes, oregano and season with more salt and pepper. I like my tomatoes crushed, so I took a potato smasher and smashed the tomato chunks – you can do this with a fork! Let the mixture cook for 5 minutes and then add the asparagus and salmon in the oven. Cook for 12-15 minutes, depending on the thickness of your salmon. Once done, take out and set aside.
- Let the tomato skillet mixture cook for about 15-20 minutes or until the sauce reduces and most of the juices are gone. Add in the Greek Yogurt and mix to combine, until sauce lightens to a medium pink.
- Next, add in the zucchini pasta, salmon and asparagus. Mix to combine thoroughly. Cook for about 2-3 minutes or until zucchini pasta softens.
- Plate onto dishes and enjoy.
Instructions with Pictures
Preheat the oven to 410 degrees. In a baking dish, place in your asparagus stalks and salmon chunks. Spray over with cooking spray and season all with salt, pepper and garlic powder. Set aside.
Place a large skillet over medium heat and pour in olive oil. Season with salt and pepper. Once oil heats, add in garlic. Cook for 1 minute and then add in the red pepper flakes. Cook for 30 seconds and then add in the onions, tomatoes, oregano and season with more salt and pepper. I like my tomatoes crushed, so I took a potato smasher and smashed the tomato chunks – you can do this with a fork! Let the mixture cook for 5 minutes and then add the asparagus and salmon in the oven. Cook for 12-15 minutes, depending on the thickness of your salmon. Once done, take out, cut the asparagus three-ways, and set aside.
Let the tomato skillet mixture cook for about 15-20 minutes or until the sauce reduces and most of the juices are gone. Add in the Greek Yogurt and mix to combine, until sauce lightens to a medium pink.
Next, add in the zucchini pasta, salmon and asparagus. Mix to combine thoroughly. Cook for about 2-3 minutes or until zucchini pasta softens.
Plate onto dishes and enjoy this heart-healthy Skinny Sunday dish!
comments