HEART HEALTHY RECIPE (DINNER): SALMON CROQUETTES

Yogurt-horseradish sauce:

·         ½ cup fat free plain yogurt

·         2 TBSP snipped fresh Italian (flat-leaf) parsley

·         1 TBSP prepared white horseradish

·         1 TBSP grated onion

Salmon Croquettes:

·         14.5 ounce can red or pink salmon, drained, bones discarded if desired, skin discarded

·         ¼ cup chopped red onion

·         ¼ cup chopped red bell pepper

·         1/3 cup crushed fat free, no salt added crisp bread

·         ¼ cup Egg Beaters

·         ½ TBSP snipped fresh dill weed or ½ dried dill weed, crumbled

·         ¼ tsp. pepper

·         2 tsp. canola oil

1.      In a small bowl, stir together the sauce ingredients and cover and refrigerate

2.      Flake the salmon in a medium bowl

3.      Stir in the remaining croquette ingredients except the oil

4.      Shape into 6 croquettes, about 3 inches in diameter

5.      Heat a 12 inch skillet over medium-high heat

6.      Pour in the oil and swirl to coat the bottom

7.      When oil is hot, cook croquettes for 5-6 minutes or until golden brown on both sides, turning once

8.      To serve, place croquettes on plates and spoon the sauce to the side or on top

Servings:  6

Serving size:  1 salmon croquette and 2 tablespoons sauce

Nutritional Information

Calories:  133

Fat:  6 g

Saturated Fat:  1 g                          

Cholesterol:  50 mg              

Sodium:  73 mg                  

Carbohydrate:  6 g            

Fiber:  2 g

Protein:  14 g

"The Perfect Day"
By: Nanette Cameron, RD