A light whiskey-flavored mayonnaise sauce dresses salmon steaks. Potatoes and broccoli, livened with chives, can be made in minutes in a microwave oven.

Salmon is sold in thick steaks with the bone in or in thin fillets. The steaks are a nice alternative to the fillets.

SHOPPING LIST: To buy: two 6-ounce wild caught salmon steaks, two 14.5-ounce cans whole potatoes, 1 bottle reduced-fat mayonnaise, 1 bottle lemon juice, 1 small bottle whiskey, 1 bottle dried chives, 1 bunch watercress (optional), 1/2 pound broccoli florets. Staples: olive oil spray, olive oil, salt, black peppercorns.

Whiskey-Soused Salmon

  • Two 6-ounce wild caught salmon steaks or fillets
  • Salt and freshly ground black pepper
  • Olive oil spray
  • 2 tablespoons reduced-fat mayonnaise
  • 1 tablespoon bottled lemon juice
  • 1 tablespoon whiskey (see note)
  • Several sprigs of watercress (optional)

Preheat broiler. Line a baking tray with foil and add salmon steaks. Sprinkle with salt and pepper to taste. Spray olive oil on top. Broil 6 inches from heat 5 minutes. Turn and broil 4 minutes. Meanwhile, mix mayonnaise, lemon juice and whiskey together. Place salmon on dinner plates and spoon sauce on top. Garnish with watercress (optional).

Makes 2 servings.

Note: If you prefer not to use whiskey in the sauce, 2 tablespoons of tomato paste can be used instead.

Nutrition information per serving: 330 calories, 143 calories from fat, 15.9 g total fat, 2.5 g saturated fat, 5.3 g monounsaturated fat, 101 mg cholesterol, 199 mg sodium, 4.4 g carbohydrate, 0 g dietary fiber, .8 g sugars, 38.6 g protein. Exchanges: 5 lean meat, 2 fat

Broccoli and Potatoes

  • 3/4 pound rinsed and drained canned potatoes (about 3 cups)
  • 1/2 pound broccoli florets (about 3 cups)
  • 1 tablespoon olive oil
  • 1/2 tablespoon dried chives
  • Salt and freshly ground black pepper

Cut drained potatoes into 3/4 to 1-inch pieces. Cut broccoli florets in half. Place in a microwave-safe bowl and microwave on high 2 minutes. Remove and add olive oil, chives and salt and pepper to taste. Gently toss being careful not to break up the potatoes.

Makes 2 servings.

Nutrition information per serving: 212 calories, 67 calories from fat, 7.4 g total fat, 1 g saturated fat, 5 g monounsaturated fat, 0 mg cholesterol, 41 mg sodium, 33.1 g carbohydrate, 2.9 g dietary fiber, 1.7 g sugars, 6.6 g protein. Exchanges: 1-1/2 starch, 2 vegetables, 1 fat

Recipe from: “Fast and Flavorful: Great Diabetes Meals from Market to Table,” by Linda Gassenheimer, published by the American Diabetes Association; reprinted with permission.

Diabetes Quick Fix is a Tribune News Service column from Linda Gassenheimer. She is the author of “Mix ‘n’ Match Meals in Minutes for People with Diabetes.” Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer. Email: linda@dinnerinminutes.com.

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