Articles & Recipes
Salmon Asparagus Mornay
This mornay contains omega 3 fatty acids
Ingredients
415-gram can of drained salmon (380 grams)
340-gram can of drained chopped asparagus spears (250 grams)
1 small finely chopped red capsicum (100 grams)
2-tabsp cornflour (20 grams)
1/2-cup skim milk powder (50 grams)
1- 1/2 cup fluid from salmon, asparagus and water (750 ml)
1/2 cup finely grated low fat cheese (60 grams)
Black pepper and paprika
Method
Drain and reserve the liquid from the salmon and the asparagus. Add water to equal 1- 1/2 cups.
Grease a 1-litre casserole dish.
Place a layer of coarsely crumble salmon in the bottom and top with asparagus and then capsicum.
Make a white sauce by making a paste of cornflour, skim milk powder and a little liquid.
Add rest of liquid, beating until smooth.
Cook and stir until thick and smooth.
Pour over casserole mixture and top with grated cheese.
Sprinkle with black pepper.
Bake at 180°C for 30 minutes or until lightly brown and bubbly.
Serve with pasta and fresh blanch asparagus
Serves : 4
Nutrients per Serve :
KJ 1037, Calories 249, Fat(grams) 7.5, Protein(grams) 32, Fibre (grams) 2.7, Calcium (milligrams) 629
Note
Egg Free, Gluten Free (check your cornflour ingredients)