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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
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| 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.
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