Super Simple 30-Minute Menus
Salmon Florentine
with Maple Sweet Potatoes and Always Tender Asparagus Spears

Here’s a meal fit for a king that won’t make the queen’s waist big. Serve this menu for lots of “ooo’s” and “ahhs!” 

Salmon Florentine
Calories: 236 (31% fat); Fat: 8g; Cholesterol: 75mg; Carbohydrate: 14g; Dietary Fiber: 1g; Protein: 27g; Sodium: 531mg; Diabetic Exchanges: 1 starch, 3 lean meat
Yield: 6 servings (1 fillet per serving)


(10-ounce) package frozen creamed spinach


tablespoon honey mustard
1/2 cup fat-free mayonnaise 1 tablespoon lemon juice
6 (4-ounce) salmon fillets (no skin) 1 cup corn flakes
1/4 teaspoon lemon pepper    
Maple Sweet Potatoes
Calories: 123 (0% fat); Fat: 0g; Cholesterol: 0mg; Carbohydrate: 29g; Dietary Fiber: 3g; Protein: 2g; Sodium: 673mg; Diabetic Exchanges: 2 starch
Yield: 6 (1/2-cup) servings


teaspoon light salt


large sweet potatoes (about 5 cups chopped)
3 tablespoons imitation butter-flavored sprinkles 1/2 cup sugar-free maple syrup
Always Tender Asparagus Spears
Calories: 32 (0% fat); Fat: 0g; Cholesterol: 0mg; Carbohydrate: 6g; Dietary Fiber: 3g; Protein: 3g; Sodium: 90mg; Diabetic Exchanges: 1 vegetable
Yield: 6 servings (3 to 4 spears per serving)


teaspoon allspice


tablespoon Splenda granular
1 tablespoon imitation butter-flavored sprinkles 1-3/4 pound fresh asparagus, trimmed
  popcorn salt, optional    


Set timer for 30 minutes to begin.

30 MINUTES BEFORE DINNER, start the water for the sweet potatoes. Add 4 c of water to a 4 1⁄2 -quart saucepan. Place over high heat and bring to a boil.
28 MINUTES BEFORE DINNER, microwave 1 package frozen creamed spinach for 2 minutes. 
Preheat the oven to 450 degrees.
27 MINUTES BEFORE DINNER, peel 2 large sweet potatoes and cut them into 1-inch pieces.
23 MINUTES BEFORE DINNER, add the sweet potato pieces to the boiling water. Return to a boil and boil for 2 to 3 minutes.
22 MINUTES BEFORE DINNER, start the asparagus spears. 
Put 1⁄2 -inch of water in a 12-inch nonstick skillet. Stir in 1⁄4 t allspice and 1 T Splenda until dissolved. Place the asparagus in the water. Cover and bring to a boil over medium-high heat.
19 MINUTES BEFORE DINNER, turn off the boiling water under the sweet potatoes. Cover and let sit on the hot burner.
Turn off the heat under the asparagus. Keep covered and let sit on the hot burner.
18 MINUTES BEFORE DINNER, in a medium bowl stir together until well mixed the thawed creamed spinach, 1 T honey mustard, 1⁄2 c mayonnaise, and 1 T lemon juice. Set aside.
Spray a 9 x 13-inch casserole dish with nonfat cooking spray. Place 6
salmon fillets in the prepared casserole dish. Spread the creamed spinach mixture over the fish. Sprinkle 1 c crushed corn flakes over the fish. Sprinkle 1⁄4 t lemon pepper over the corn flakes.
15 MINUTES BEFORE DINNER, bake the salmon on the top rack for 10 to 15 minutes, or until the fish flakes with a fork.
5 MINUTES BEFORE DINNER, test the fish to see if it is fully cooked. If fully cooked, remove from the oven and place on the stove. Cover to keep warm. If the fish does not flake, then continue baking.
4 MINUTES BEFORE DINNER, drain the sweet potatoes and put into a large serving bowl. Drizzle with a 1⁄2 c maple syrup and 1⁄2 t light salt. Beat with an electric mixer to make the potatoes soft and creamy. Place on table.
2 MINUTES BEFORE DINNER, drain the asparagus. Lay the spears on a serving plate. Sprinkle with 1 T butter sprinkles and popcorn salt, if desired.
1 MINUTE BEFORE DINNER, check the fish for doneness. Place the salmon on a hot pad on the dinner table.
Supplies List
• Timer
• 4-1⁄2 quart saucepan
• 12-inch nonstick skillet
• 9x13-inch casserole dish
• Large serving bowl
• Electric mixer
Grocery List
Fat-free mayonnaise
Sugar-free maple syrup
Imitation butter-flavored sprinkles
Splenda granular
Honey mustard
Corn flakes
Sweet potatoes
Frozen creamed spinach
Salmon fillets
Popcorn salt (optional)
Pantry List
Lemon juice
Light salt
Lemon pepper
Nonfat cooking spray