A low-fat white sauce, made with fat-free milk, coats the salmon, pasta, and broccoli in this complete 30-minute meal.
Recipe from Diabetic Living
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 3/4 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)
Cook noodles according to package directions, adding broccoli for the last 3 minutes of cooking; drain and keep warm.
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.
Use 1 teaspoon bottled minced garlic, purchased broccoli florets and two 7.1-ounce pouches skinless, boneless pink salmon.
Per Serving: cal. (kcal) 227, Fat, total (g) 5, chol. (mg) 76, sat. fat (g) 1, carb. (g) 23, Monosaturated fat (g) 1, Polyunsaturated fat (g) 1, fiber (g) 2, sugar (g) 4, pro. (g) 23, vit. A (IU) 485.9, vit. C (mg) 40.74, Thiamin (mg) 0.33, Riboflavin (mg) 0.42, Niacin (mg) 7.3, Pyridoxine (Vit. B6) (mg) 0.25, Folate (µg) 84.67, Cobalamin (Vit. B12) (µg) 3.9, sodium (mg) 351, Potassium (mg) 512, calcium (mg) 323.1, iron (mg) 1.98, Vegetables () 1, Starch () 1, Lean Meat () 2.5, Carb Choice () 1.5, Percent Daily Values are based on a 2,000 calorie diet
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