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Ингредиенты
- 1 x salmon fillet, (1-lb.) vegetable cooking spray
- 1/8 tsp freshly grnd pepper
- 2 Tbsp. reduced-calorie margarine
- 3 x cloves garlic, chopped
- 2 Tbsp. all-purpose flour
- 2 c. skim lowfat milk
- 3/4 c. grated fresh parmesan cheese, divided
- 6 c. warm cooked spinach fettuccine cooked without salt or possibly fat
Инструкции
- Place salmon, skin side down, on a broiler rack coated with cooking spray; place rack on a broiler pan. Sprinkle with pepper. Broil 5-1/2 inches from heat 11 min or possibly till salmon flakes easily when tested with a fork. Flake salmon into bite-size pcs; set aside, and keep hot.
- Heat margarine in a medium saucepan over medium heat; add in garlic, and sautee1 minute. Add in flour; cook 1 minute, stirring constantly with a wire whisk.
- Gradually add in lowfat milk, stirring constantly. Cook an additional 8 min or possibly till slightly thickened and bubbly, stirring constantly. Add in 1/2 c. plus 2 Tbsp. cheese; stir till cheese melts. Pour over pasta, and toss well.
- Top with salmon; sprinkle with remaining 2 Tbsp. cheese.
- Yield: 6servings (serving size: 1 c. pasta and 2 ounces salmon).
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 135g | |
| Recipe makes 6 servings | |
| Calories 195 | |
| Calories from Fat 106 | 54% |
| Total Fat 11.87g | 15% |
| Saturated Fat 3.92g | 16% |
| Trans Fat 0.7g | |
| Cholesterol 31mg | 10% |
| Sodium 289mg | 12% |
| Potassium 272mg | 8% |
| Total Carbs 7.04g | 2% |
| Dietary Fiber 0.1g | 0% |
| Sugars 4.29g | 3% |
| Protein 14.66g | 23% |
