Creamy Salmon Pasta with Vegetables
Keeping budget-smart items, such as pasta, canned fish and frozen vegetables, on hand means a dinner is quick when nothing is planned ahead.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 577 |
| pro | 31 g |
| total fat | 15 g |
| sat. fat | 2 g |
| carb | 78 g |
| fibre | 7 g |
| chol | 29 mg |
| sodium | 1.092 mg |
| % RDI: | - |
| calcium | 26% |
| iron | 27% |
| vit A | 39% |
| vit C | 18% |
| folate | 69% |
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4 cups (1 L) fusilli (about 12 oz/375 g)
1 tbsp (15 mL) vegetable oil
1 onion, chopped
2 cloves garlic, minced
2 cans (each 7.5 oz/213 g) salmon, drained
1/2 cup (125 mL) chicken stock
1/4 cup (50 mL) light mayonnaise
1 tsp (5 mL) grated lemon rind
1 tbsp (15 mL) lemon juice
1 tbsp (15 mL) Dijon mustard
1/4 cup (50 mL) minced fresh parsley
1/4 tsp (1 mL) each salt and pepper
2 cups (500 mL) frozen mixed vegetables
Preparation:
In large pot of boiling salted water, cook fusilli until tender but firm, about 10 minutes. Reserving 1 cup (250 mL) of the cooking liquid, drain and return to pot.
Meanwhile, in skillet, heat oil over medium-high heat; sauté onion and garlic until softened, about 4 minutes. Add to pasta.
Meanwhile, in food processor or blender, pulse 1 can of the salmon. Add stock, mayonnaise, lemon rind and juice, mustard, half of the parsley, the salt and pepper; pulse until smooth. Scrape over pasta mixture.
Add remaining can of salmon, frozen vegetables and reserved cooking liquid to pasta mixture; heat through, gently tossing to combine. Sprinkle with remaining parsley.
Additional Information
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Nutrition Note: Omega-3 fats Fatty fish, such as salmon, are high in omega-3 fatty acids, which are important for heart health.
Source
Canadian Living Magazine: February 2005
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