A complete meal featuring heart-healthy Salmon Cakes. Serve with baked sweet potato wedges and apple coleslaw
Serves 4
The secret to holding the cakes together is to refrigerate the salmon mixture before cooking, so the bread crumbs absorb moisture from the other ingredients.
1 pound cooked salmon or 14¾-ounce can salmon
2 green onions, finely chopped, including green parts
2 egg whites
½ cup canned corn, drained
½ red pepper, finely diced
1 teaspoon prepared mustard
1 teaspoon cayenne pepper
¼ cup plus 1 tablespoon whole wheat bread crumbs
1 tablespoon canola oil
1. Flake salmon and mix with next six ingredients. Add ¼ cup of the bread crumbs and mix well. Refrigerate mixture for at least 15 minutes.
2. Form into 4 cakes. Dust each side with remaining bread crumbs.
3. Put oil in pan and bring to medium heat. Add the cakes and cook until outside turns brown, approximately 3 minutes. Turn over and fry another 2 minutes until bottom is brown.
4. Serve and top with yogurt aioli.
Per serving: 215 calories, 27 gm protein, 16 gm carbohydrate, 5 gm fat, 1 gm sat fat, 1 gm mono fat, 59 mg cholesterol, 2 gm fiber, 217 gm sodium
Yogurt Aioli
¼ cup plain, nonfat yogurt
2 teaspoons Dijon mustard
½ teaspoon garlic powder
1. Whisk together ingredients.
2. Cover and refrigerate.
Per serving: 12 calories, 1 gm protein, 2 gm carbohydrate, 0 gm fat, 0 gm sat fat, 0 gm mono fat, 0 mg cholesterol, 0 gm fiber, 44 gm sodium
Baked Sweet Potato Wedges
1 large sweet potato, peeled (approximately 1 pound)
canola oil spray
1. Preheat oven to 400°.
2. Cut potato in half lengthwise and each half into 4 wedges.
3. Place wedges onto baking sheet and spray with oil all over.
4. Bake for 20-25 minutes or until done. Serve immediately.
Per serving: 48 calories, 1 gm protein, 10 gm carbohydrate, 1 gm fat, 0 gm sat fat, 0gm mono fat, 0 mg cholesterol, 2 gm fiber, 16gm sodium
Apple Coleslaw
½ cup apple cider vinegar
2 tablespoons olive oil
2 tablespoons water
1 cup shredded green and/or red cabbage
1 red bell pepper, chopped
½ red onion, finely chopped
1 large Granny Smith apple, chopped into bite-sized pieces
1 teaspoon crushed basil
Dash black pepper
1. Whisk together vinegar, olive oil, and water.
2. In large bowl mix together remaining ingredients.
3. Pour dressing over cabbage mixture. Toss well. For a more tart flavor, allow to marinate.
Per serving: 105 calories, 1 gm protein, 12 gm carbohydrate, 7 gm fat, 1 gm sat fat, 5 gm mono fat, 0 mg cholesterol, 2 gm fiber, 5 gm sodium
