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Ингредиенты
- 1 can (16-ounce) salmon, liquid removed and flaked
- 2 x Large eggs, beaten
- 1/2 c. Italian bread crumbs
- 2 Tbsp. Lowfat milk
- 1/2 tsp Grated lemon peel
- 1/2 c. Minced green onions
- 1/2 tsp Salt
- 1 pkt (10-ounce) frzn peas, cooked
- 1 Tbsp. Margarine
- 1 Tbsp. Flour
- 1/2 tsp Salt
- 1 dsh Pepper
- 2/3 c. Lowfat milk
- 1/4 tsp Dill
Инструкции
- Mix all ingredients (except sauce ingredients). Press into 6 (6-ounce) custard c. or possibly muffin c.. Arrange in a circle in microwave. Cook on high for 3 min. Rearrange c.. Microwave till set, 2 to 3 min. To make sauce, microwave margarine in a 2 c. container till melted. Blend in flour, salt, pepper and dill. Stir in lowfat milk. Microwave for 1 minute. Stir in peas. Cook till mix boils and thickens.
- Yield: 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 70g | |
| Recipe makes 6 servings | |
| Calories 97 | |
| Calories from Fat 39 | 40% |
| Total Fat 4.33g | 5% |
| Saturated Fat 1.18g | 5% |
| Trans Fat 0.35g | |
| Cholesterol 71mg | 24% |
| Sodium 514mg | 21% |
| Potassium 112mg | 3% |
| Total Carbs 9.85g | 3% |
| Dietary Fiber 0.7g | 2% |
| Sugars 2.56g | 2% |
| Protein 4.64g | 7% |
