A Light Spring Supper for 4

This is an amazingly light Spring or Summer supper dish for 4 and is so easy to put together for family and friends.  I have also made the recipe with extra-light creme fraiche  (using about 200g/8 oz) rather than the yogurt and Philadelphia herby cheese used here,  which is  little heavier on the fats per 100g, but not substantially so, the choice is therefore yours! Whichever way you choose to cook it, it’s fabulous!

 

SALMON PENNE

Ingredients

Metric/US

1 x 418 g/15 oz can or 2 x 213 g/7 oz cans red or pink wild Alaska salmon

225 g/8oz pasta penne or other dried pasta shapes

1 large leek, trimmed and finely sliced

100 g/4 oz broccoli, broken into small florets

175 g/60z fine green beans, trimmed and halved

2 tbsp fresh parsley and thyme, chopped

150 g/60z pot 0% Greek yogurt

35 g/1/34 oz tub Philadelphia extra-light Kraft cheese with herbs

salt and freshy ground black pepper

Method

1.  Drain the can or cans of salmon, reserving 45 ml/3 tbsp of the liquid. Remove any skin and bones and break the flesh into large chunks.

2. Cook the pasta in plenty of lightly salted boiling water for about 10 minutes until just tender. Cook the leek, broccoli and green beans in lightly salted boiling water for 3-4 minutes, then drain thoroughly.

3. Drain  the cooked pasta, and then return to the saucepan with the reserved salmon liquid, leek, broccoli, green beans, yogurt and Philadephia cream cheese (or the half-fat creme fraiche).

4.  Stir together gently over a medium heat for 1-2 minutes, adding the salmon chunks for the last 1 minute of the cooking time. Season to taste and serve, at once, scattered with  parsley or young thyme leaves, as liked.

SERVES 4

CALORIES PER PORTION: 398

WLS PORTION: 1/2

PROTEIN:  31.2g

CARBOHYDRATES:  45.8g

FATS:  10g

Image courtesy of  The Alaska Seafood Marketing Institute