Salmon Alfredo
A low-fat white sauce, made with fat-free milk, coats the salmon, pasta, and broccoli in this complete 30-minute meal.
Total Time:
30 mins
Servings:
6 servings (1 cup noodle mixture with 1/3 cup salmon mixture per serving)
Ingredients
-
3 cups wide noodles
-
3 cups broccoli florets
-
1-1/2 cups fat free milk
-
3 tablespoons all-purpose flour
-
1 tablespoon dried chives
-
2 cloves garlic, minced
-
1 14.75-ounce can salmon, drained, skin and bones removed, and broken into chunks
-
1/2 teaspoon finely shredded lemon peel
-
2 tablespoons coarsely shredded parmesan cheese
-
Freshly ground black pepper (optional)
Directions
1.
Cook noodles according to package directions, adding broccoli for the last 3 minutes of cooking; drain and keep warm.
2.
Meanwhile, in a medium saucepan whisk together milk and flour; add chives and garlic. Cook and stir over medium heat until thickened and bubbly. Add salmon and lemon peel. Heat through.
3.
Place noodle mixture on a serving platter; spoon salmon mixture on top. Sprinkle with Parmesan cheese, and, if desired, freshly ground black pepper. Makes 6 servings (1 cup noodle mixture with 1/3 cup salmon mixture per serving)
Easy version
Use 1 teaspoon bottled minced garlic, purchased broccoli florets and two 7.1-ounce pouches skinless, boneless pink salmon.
Nutrition information
Calories 227, Total Fat 5 g, Saturated Fat 1 g, Monounsaturated Fat 1 g, Polyunsaturated Fat 1 g, Cholesterol 76 mg, Sodium 351 mg, Carbohydrate 23 g, Total Sugar 4 g, Fiber 2 g, Protein 23 g. Daily Values: Vitamin A 0%, Vitamin C 69%, Calcium 32%, Iron 11%. Exchanges: Vegetable 1, Starch 1, Lean Meat 2.5.
Percent Daily Values are based on a 2,000 calorie diet
Add Your Review
Recommended Recipe:
Salmon Pinwheels
Don't be intimidated by this fancy-looking breaded-salmon pinwheel, it's quite easy to do. This technique works best when you use "center-cut" salmon fillet. If you don't have a center-cut fillet or want to simplify the preparation, leave the fillet whole, spread the mayonnaise over it, top with the breadcrumb mixture and bake. To cut down on prep time, ask your fishmonger to skin the salmon for you. Serve with garlic-rosemary roasted potatoes and wilted spinach.
See RecipeMore Great Recipe Ideas from Diabetic Living
