Salmon Alfredo

Salmon Alfredo

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From: Diabetic Living Magazine

A low-fat white sauce, made with fat-free milk, coats the salmon, pasta, and broccoli in this complete 30-minute meal.

Ingredients 6 servings

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Original recipe yields 6 servings
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Metric
Nutrition per serving may change if servings are adjusted.
  • 3 cups wide noodles
  • 3 cups broccoli florets
  • 1½ 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
  • ½ teaspoon finely shredded lemon peel
  • 2 tablespoons coarsely grated Parmesan cheese
  • Freshly ground black pepper (optional)

Preparation

  • Prep

  • Ready In

  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.
  • Variation: Easy version: Use 1 teaspoon bottled minced garlic, purchased broccoli florets and two 7.1-ounce pouches skinless, boneless pink salmon.

Nutrition information

  • Serving size: 1 cup noodle mixture with ⅓ cup salmon mixture
  • Per serving: 227 calories; 5 g fat(1 g sat); 2 g fiber; 23 g carbohydrates; 23 g protein; 116 mcg folate; 76 mg cholesterol; 4 g sugars; 483 IU vitamin A; 41 mg vitamin C; 321 mg calcium; 2 mg iron; 351 mg sodium; 512 mg potassium
  • Nutrition Bonus: Vitamin C (68% daily value), Calcium (32% dv), Folate (29% dv)
  • Carbohydrate Servings:
  • Exchanges: 1 vegetable, 1 starch, 2½ lean meat

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