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Ингредиенты
- 418 gm Canned pink Alaska salmon
- 3 x Shallots, minced Or possibly...
- 1 lrg -Onion, minced
- 450 ml Vegetable stock
- 150 ml Dry white wine
- 25 gm Butter
- 25 gm Plain flour
- 300 ml Skimmed lowfat milk
- 100 gm Curd cheese
- 4 Tbsp. Greek yogurt Seasoning
Инструкции
- Drain can of salmon. Put the juice into a bowl with onion, stock and wine.
- Cook on HIGH POWER for 10 min. Stand for 15 min.
- Heat butter on HIGH POWER for 30 seconds. Stir in flour and cook for 30 seconds on HIGH POWER. Add in lowfat milk 150ml / 1/4 pint at a time. Whisk well and cook on HIGH POWER for 1 minute between each addition. Add in stock to lowfat milk mix with salmon, cheese and yogurt. Season. Transfer to a blender.
- Puree till smooth. Re-heat for 7 min on MEDIUM POWER and serve.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 362g | |
| Recipe makes 4 servings | |
| Calories 389 | |
| Calories from Fat 150 | 39% |
| Total Fat 16.86g | 21% |
| Saturated Fat 7.48g | 30% |
| Trans Fat 0.0g | |
| Cholesterol 105mg | 35% |
| Sodium 1334mg | 56% |
| Potassium 547mg | 16% |
| Total Carbs 10.8g | 3% |
| Dietary Fiber 0.2g | 1% |
| Sugars 4.05g | 3% |
| Protein 41.29g | 66% |
