3/4 pound salmon fillet or steak
1 Tb. Dijon mustard
1 Tb. nonfat yogurt (for more monounsaturated fat, substitute olive oil)
1/4 cup ground pecans
Freshly ground black pepper, to taste
Combine mustard and yogurt. Spread mustard mixture on top of salmon, then cover with pecans and pepper. Place on a baking pan sprayed with olive oil or canola oil. Bake 12-15 minutes in a preheated 450-degree oven until fish flakes easily. Serves 2.
Per serving: 404 calories, 35g protein, 2.1g carbohydrates, 1g fiber, 26.2g fat (4.2g saturated, 11.8 monounsaturated), 368mg sodium.
According to the nutritional information this is 10 points.
I personally would use less pecans – and chop them, not grinding them. The recipe looks good.
The other recipe I found was for Jelly Bean Nests. This too was clipped from the Denver Post in 1998. My mom gave Carl one in his Easter Basket. They made them at a club Mom belongs to. The recipe was in a Land O Lakes butter coupon ad. The coupon expired in 1998.
JELLY BEAN NESTS
Kids will love to fill these nests with candy.
- 2 cups miniature marshmallows
- 1/4 cup LAND O LAKES® Butter
- 1 (6-ounce) package (4 cups) chow mein noodles
- Jelly beans
Combine marshmallows and butter in 2-quart saucepan; cook over low heat, stirring occasionally, until melted (6 to 8 minutes). Stir in noodles until very well coated.
Press mixture on bottom and up sides of each buttered 12-cup muffin pan cup with buttered fingers. Refrigerate at least 2 hours or until firm.
Remove from cups; fill with jelly beans.
Yield: 12 nests
Nutrition Facts (1 nest without jelly beans) Calories: 130, Fat: 8 g, Cholesterol: 10 mg, Sodium: 105 mg, Carbohydrates: 14 g, Dietary Fiber: <1 g, Protein: 1 g
Copyright © 1995 Land O’Lakes, Inc.
They have lots of recipes on the site that look delicious. They have the nutrition information posted, which helps calculate Weight Watchers points.
They also have a handy substitution guide – for when you are running low on an ingrediant: