body{font-family:arial} h1,h2,h3,h4,h5,h6,h7,h8{font-family: arial} :link{color:(#7f7f56);}/*for unvisited links*/ :visited{color:(#ffffac);}/*for visited links*/ -->

Thursday, September 24, 2015


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

No comments:

Post a Comment