Herbed Salmon Loaf with Creamed Peas

Herbed Salmon Loaf with Creamed Peas

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From: Diabetic Living Magazine

This slimmed-down salmon loaf is full of fiber-rich barley. Topped with low-fat creamed peas, it's a tasty and healthy addition to a diabetic meal plan.

Ingredients 6 servings

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Original recipe yields 6 servings
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Nutrition per serving may change if servings are adjusted.
  • 2 (14 to 15 ounce) cans salmon, drained
  • 1 cup cooked barley (see Tip)
  • 1 stalk celery, finely chopped
  • 1 small onion, finely chopped
  • ¼ cup fine dry bread crumbs
  • 2 tablespoons chopped fresh parsley or 2 teaspoons dried parsley flakes
  • 2 tablespoons lemon juice
  • 1 tablespoon chopped fresh dill or 1 teaspoon dried dill
  • ¼ teaspoon ground pepper plus pinch, divided
  • 4 egg whites, ½ cup refrigerated or frozen egg product, thawed, or 2 eggs, lightly beaten
  • 1 cup fat-free milk
  • 2½ teaspoons cornstarch
  • ¼ teaspoon salt
  • ½ cup cooked fresh peas (see Tip) or frozen peas
  • ⅛ teaspoon freshly shredded lemon peel
  • Fresh dill sprigs (optional)

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 350°F. Remove skin and bones from salmon. Flake the salmon. Combine the flaked salmon, cooked barley, celery, onion, bread crumbs, parsley, lemon juice, dill, and ¼ teaspoon pepper in a large bowl. Stir in egg whites.
  2. Line an 8x4-inch loaf pan with foil and coat with cooking spray. Press the salmon mixture into the pan. Bake about 1 hour or until a thermometer inserted into center of the loaf registers 160°F. Cover and let stand for 10 minutes.
  3. Meanwhile, prepare peas: stir together milk, cornstarch, salt, and the remaining pinch of pepper in a small saucepan. Cook and stir until thick and bubbly. Cook and stir for 2 minutes more. Stir in the peas and lemon peel. Heat through.
  4. To serve, carefully invert the pan to remove the loaf. Invert the loaf again and transfer to a serving platter. Cut into 12 slices. Serve warm with the peas. If desired, garnish with fresh dill sprigs.
  • Tips: To make 1 cup cooked barley, combine ¾ cup water and ⅓ cup uncooked quick-cooking barley in a small saucepan. Bring to boiling; reduce heat. Cover and simmer for 10 to 12 minutes or until the barley is tender. Drain, if necessary.
  • To cook fresh peas, cook ½ cup shelled fresh peas in a small amount of boiling water in a covered small saucepan for 10 to 12 minutes or until crisp-tender. Drain.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 275 calories; 7 g fat(1 g sat); 2 g fiber; 17 g carbohydrates; 36 g protein; 25 mcg folate; 109 mg cholesterol; 4 g sugars; 373 IU vitamin A; 6 mg vitamin C; 436 mg calcium; 2 mg iron; 747 mg sodium; 608 mg potassium
  • Nutrition Bonus: Calcium (44% daily value)
  • Carbohydrate Servings: 1
  • Exchanges: 4½ lean protein, 1 fat, 1 starch

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