INSTRUCTIONS

1.  Whisk soy sauce, wasabi powder, and honey in a small bowl until smooth. Set aside.

2.  With a large chef's knife, chop salmon using quick, even, straight-up-and-down motions (do not rock the knife through the fish or it will turn mushy). Continue chopping, rotating the knife, until you have a mass of roughly 1/4-inch pieces. Transfer to a large bowl. Add scallions, egg, ginger and oil; stir to combine. Form the mixture into 4 patties. The mixture will be moist and loose, but holds together nicely once the first side is cooked.

3.  Coat a large nonstick skillet with cooking spray and heat over medium heat for 1 minute. Add the patties and cook for 4 minutes. Turn and continue to cook until firm and fragrant, about 3 minutes. Spoon the reserved wasabi glaze evenly over the burgers and cook for 15 seconds more. Serve immediately.

Yields 4 servings. Serving size: 1. Nutritional content:  184 Calories, 7g fat, 27g protein, 3g carbohydrates, 0g fiber, 369mg sodium.

*Wasabi powder, when mixed with water, becomes the green paste most of us know from sushi restaurants. The powder is available in jars in the Asian aisle of most supermarkets, or your local Asian market. Stores at room temperature for up to 1 year.

Here’s a SOUPer Slimming, simple one day sample menu to help you make better healthy food choices throughout your day.  Plus, eating 3 healthy meals and 2 snacks will keep your blood sugar even, and help keep your hunger rating at or about a 5-6—so you’ll lose weight more steadily and safely.  Try creating your own menu from these guidelines and recipes from The SOUPer Slim Diet ebook.

Breakfast:  One serving high protein pancake (see April recipe), OR 3-4 scrambled egg whites (use nonfat cooking spray for pan), and 1 small low Calorie, low-fat muffin.  *If you love soup feel free to have a ½ serving too.

Snack:  1 cup of soy or skim milk, and 1 stone fruit like a plum or peach.

Lunch:  1 cup SOUPer Slimming Soup and 3 ounces of water packed tuna mixed with 1 T of your favorite fat free mayonnaise served on ½ whole grain bun or roll.

Snack:  1 cup of SOUPer Slim Soup and ¼ cup of low-fat cottage cheese or a slice of lean, oven roasted turkey.

Dinner:  1 cup of SOUPer Slim Soup first to fill you up, then, 6 ounce serving of salmon burger or broiled/grilled fish served over 1 cup of mixed baby greens dressed with 1 T of your favorite low-fat salad dressing, and ½ cup of whole grain brown rice.  For dessert, ½ cup seasonal, fresh (or frozen) dark colored berries topped with 2 T of low-fat whipping cream flavored with 1 to 2 drops of real vanilla.

Drinks:  Water, decaf coffee, or herbal tea—especially green tea as that contains ECEG.  If you like your drink sweet, you may flavor with your favorite substitute.

Note:  This sample day menu is approximately 1500 Calories.  Try to eat this amount of Calories for the first couple weeks to jump-start your weight loss.  For men add another 200 to 300 for a total daily Caloric intake of approximately1800.  *Fella’s, you can do this by increasing your protein at lunch to 6 ounces, and adding a P.M. snack.