Quick Salmon Pasta by Joanne Turner

Dietary Guidelines: , , , , ,

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Serves

2

A quick, easy and healthy meal for the whole family!

Ingredients

  • 150 g fusilli pasta
  • 2 tablespoons plain flour
  • ½ cup skim milk
  • 1 teaspoon olive oil
  • 1 eschallot, diced
  • 100 g broccoli florets, washed and roughly chopped
  • 1 large field mushroom, washed and diced
  • ⅓ medium carrot, washed and sliced
  • 105 g can no-added-salt red salmon, drained
  • ⅔ cup (50 g) reduced-fat grated cheese
  • 1 tablespoon shaved parmesan cheese, to serve (optional)

Method

  1. Cook pasta as per packet instructions.
  2. Whisk flour and milk together and set aside.
  3. Heat oil in pan over high heat, add eschallot, cook for 1 minute. Add vegetables and cook for 5 minutes until they lightly brown and soften. Add cooked pasta, milk mixture and stir quickly to combine. Cook for a further 3 minutes until sauce thickens. Stir in the salmon, grated cheese and serve with parmesan cheese on top, if desired.

RECIPE NOTES

Health tip: Pasta is a great low GI carbohydrate source, however it is very dense in energy, so best to bulk the meal up with vegetables.

Cook’s tip: Replace salmon with well-cooked fresh ham for a low-fat creamy carbonara alternative.

Gluten Free: Use gluten free fusilli pasta and gluten free plain flour

Toddler Friendly: Use baby pasta or risoni

Nutritional Analysis

Per serve: energy 2202 kJ, protein 33.5 g, fat 13.4 g, saturated fat 5.8 g, cholesterol 56.3 mg, carbohydrate 64 g, fibre 6.2 g, sodium 328.9 mg, GI low

Pregnancy (Joanne Turner)Recipe taken from Pregnancy by Joanne Turner.

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You should always closely check that the ingredients in this recipe are suitable for any health and dietary conditions for all those who will be consuming the food and check with your health care professional if you are unsure.  Recipe dietary guideline categories are intended as a guide only. Please refer to our Terms of Use for further information.