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Ингредиенты
- 1 can red salmon - (6 ounce)
- 8 ounce small whole-wheat or possibly regular pasta shells
- 3/4 c. fresh green beans cut 2" pcs
- 2/3 c. finely-minced carrots
- 1/2 c. nonfat cottage cheese
- 3 Tbsp. plain nonfat yogurt
- 1Â 1/2 Tbsp. lemon juice
- 1 Tbsp. minced fresh dill
- 2 tsp grated onion
- 1 tsp Dijon mustard
Инструкции
- Drain salmon and separate into chunks; set aside.
- Cook pasta according to package directions, including 1/4 tsp. salt; add in green beans during last 3 min of cooking. Drain; rinse under cool running water till pasta and green beans are cold. Drain.
- Combine pasta, green beans, carrots and salmon in medium bowl.
- Place cottage cheese, yogurt, lemon juice, dill, onion and mustard in food processor or possibly blender; process till smooth. Pour over pasta mix; toss to coat proportionately.
- This recipe yields 6 servings.
- Comments: Salmon is high in protein, B-vitamins, vitamin A and is also a rich source of Omega-3 oils, that studies show may protect against heart disease.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 134g | |
| Recipe makes 6 servings | |
| Calories 150 | |
| Calories from Fat 37 | 25% |
| Total Fat 4.09g | 5% |
| Saturated Fat 0.84g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 62mg | 21% |
| Sodium 358mg | 15% |
| Potassium 388mg | 11% |
| Total Carbs 8.16g | 2% |
| Dietary Fiber 2.5g | 8% |
| Sugars 1.32g | 1% |
| Protein 20.32g | 33% |
