Poached Salmon with Herbed Caper Sauce (Diabetes Forecast)

4 (4oz.) salmon filets
a few slices of Vidalia onion
5 peppercorns
water
1 cup fat-free yogurt
1 small cucumber, peeled, seeded and diced 1 Tablespoon minced basil
1 teaspoon minced thyme
2 teaspoons capers
scant salt & pepper

To prepare the salmon: Place the salmon in a skillet with the onion, peppercorns and water to cover. Bring to a boil. Lower the heat and simmer for 7-9 minutes or until salmon is cooked through. Remove with a slotted spoon and refrigerate. Combine all the sauce ingredients. Serve the salmon cold with the sauce.
Makes 4 servings:
Serving size: 1 (4oz.) filet; ¼ cup of sauce. Nutritional info per Serving:
Calories 200
Calories from Fat 65
Total Fat 7g
Saturated Fat 1.4g
Trans Fat 0g
Cholesterol 50mg
Sodium 115mg
Total Carbohydrate 3g
Dietary fiber 0g
Sugars 3g
Protein 30g
Diabetic exchanges:
lean meat 4