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Sunday, August 29, 2010

Pan-Seared Chili Salmon with baby carrots & brown rice

Servings: 4
Start to finish: 30 minutes
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3 cups fresh baby carrots
1 cup instant brown rice
1 cup reduced-sodium chicken broth
1/4 teaspoon pepper, divided
3 teaspoons chili powder
1/2 teaspoon salt
4 salmon fillets (4 ounces each)
2 teaspoons olive oil
1 tablespoon minced fresh parsley
1 teaspoon butter

1.    Place carrots in a steamer basket; place in a small saucepan over 1 in. of water. Bring to a boil; cover and steam for 12 minutes or until crisp-tender.

2.    Meanwhile, in a small saucepan, bring the rice, broth and 1/8 teaspoon pepper to a boil. Reduce heat; cover and simmer for 5 minutes.

3.    Combine chili powder and salt; rub over salmon. In a large nonstick skillet coated with cooking spray, cook salmon in oil over medium-high heat for 4-6 minutes on each side or until fish flakes easily with a fork.

4.    Remove rice from the heat; let stand for 5 minutes. Fluff with a fork. In a small bowl, combine the carrots, parsley, butter and remaining pepper. Serve with salmon and rice. Yield: 4 servings.

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