Low Fat Salmon and Potato Casserole

You can put this easy-to-make dish together in about 15 minutes if you cook the potatoes in a microwave. Serve with a tomato salad and a green vegetables.

Ingredients:

3 large baked potatoes, sliced
1/4 cup chopped green onions
1/2 cup chopped fresh parsley
1 can (7.5 oz./213 g) salmon or tuna
in broth, drained
1 egg
3 egg whites
2/3 cup skim milk
1 cup grated partly skimmed mozzarella, cheese
Salt, pepper and cayenne pepper, to taste

Topping:
1/4 cup fresh bread crumbs
1 tbsp. grated parmesan cheese
15 mL


Preparation:

  • In greased 7 x 11 -inch (17 x 28 cm) shallow baking dish, arrange a layer of half the potatoes, green onions and parsley.
  • Arrange salmon (or tuna) over vegetables.
  • Cover with remaining potatoes, onions and parsley.
  • Beat whole egg and egg whites together slightly; add milk, mozzarella cheese and seasonings.
  • Pour mixture over potatoes.
  • Combine bread crumbs and parmesan cheese; sprinkle over top.
  • Bake uncovered 25-30 min at 350°F (180°C).
  • Serve warm.

Makes 4 main course servings.

PER SERVING: energy (Cal) 398; fat (g) 10.6; cholesterol (mg) 91 

Real Cooking

Did You Know?
Physical activity can be effective in helping you deal with type 2 diabetes. Studies show that exercise promotes the uptake of glucose more rapidly - in fact, it may have the same beneficial effects as insulin!

Get as active as possible. It will help your health and manage day-to-day physical challenges as well as alleviate some of the symptoms of your health condition.

A mix of moderate activity such as walking, swimming, moderate aerobic and cycling combined with easy resistance  training is ideal.

Keep in mind that intense activity can sometimes worsen your symptoms.

Wearing a pedometer is good way to keep track of your exercise routine.