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Send a Meal Blog

Thursday, April 09 2015


3 cups water
3/4 cup farro
1 tablespoon extra-virgin olive oil
2 cups halved and thinly sliced leeks, white and light green parts only
1 bunch asparagus, trimmed and cut into 1-inch pieces
2 cloves garlic, minced
2 cups low-sodium chicken broth or “no-chicken” broth
3 tablespoons white miso (see Tip)
1 1/4 pounds wild Alaskan salmon fillet, skinned and cut into 1-inch pieces
3 tablespoons very thinly sliced fresh basil
1/4 teaspoon pepper

Combine water and farro in a medium saucepan and bring to a boil over high heat. Reduce heat to medium-low, cover and cook until tender and chewy, about 30 minutes. Drain.
About 15 minutes after you start the farro, heat oil in a large saucepan over medium heat. Add leeks and cook, stirring often, until beginning to soften, about 2 minutes. Add asparagus and garlic; cook, stirring, until the asparagus is bright green, about 2 minutes. Add broth and miso; increase heat to high and bring to a boil. Reduce heat to medium and gently stir in salmon. Simmer for 3 minutes. Remove from heat and stir in basil and pepper.
Divide the farro among 4 deep bowls and top with the salmon stew.

Per serving : 407 Calories; 11 g Fat; 2 g Sat; 5 g Mono; 66 mg Cholesterol; 40 g Carbohydrates; 37 g Protein; 5 g Fiber; 432 mg Sodium; 847 mg Potassium

2 1/2 Carbohydrate Serving

Exchanges: 2 starch, 1 1/2 vegetable, 4 lean meat, 1/2 fat

Tips & Notes

Look for mild-flavored white (sweet) miso, made with soy and rice, near tofu at well-stocked supermarkets. It will keep in the refrigerator for at least a year.

Posted by: AT 03:37 am   |  Permalink   |  0 Comments  |  Email

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