Post by chief_cook2 on Jan 24, 2003 17:31:56 GMT -6
4 servings
50 minutes (20 min prep, 30 min cooking)
I found this recipe on the weight watchers site. It looks so good that I had to post it.I couldn't find the point number.
12 ounces salmon fillets, with skin
1 medium sweet red pepper, diced
9 ounces frozen peas
1 lb new potatoes, about 6 potatoes,cooked,peeled and diced
1 1/2 teaspoons dill, fresh,minced
1/2 cup fat-free half-and-half
1 cup fat-free chicken broth, divided
1 1/2 tablespoons all-purpose flour
1/4 cup scallions, minced
1/2 teaspoon table salt
1/4 teaspoon black pepper
1/4 teaspoon hot pepper sauce
3 uncooked reduced-fat crescent rolls
1. Preheat to 400F.
2. Place salmon on baking sheet sprayed with cooking spray.
3. Roast salmon 10 minutes.
4. Remove from oven.
5. Salmon does not have to be cooked through.
6. Discard skin.
7. Cut salmon into bite-size pieces.
8. Set aside.
9. In medium-size pot sprayed with cooking spray, sauté bell pepper 2 to 3 minutes.
10. Add peas, potatoes, dill, half-and-half and 3/4 cup chicken broth.
11. Simmer until peas are warmed, 5 minutes.
12. In a cup, stir together remaining 1/4 cup broth and flour.
13. Stir into pea mixture and cook until slightly thickened, 2 minutes.
14. Stir in salmon, scallions, salt, pepper and hot pepper sauce.
15. Pour into 2 1/2-quart casserole dish.
16. Arrange crescent rolls around inside edge of dish, leaving center clear.
17. Bake in oven until biscuits are browned, 10 minutes.
Nutrition Facts
Serving Size 1 serving
Nutrition Facts for the following ingredients are unknown:
fat-free half-and-half
fat-free chicken broth
reduced-fat crescent rolls
They are not included in the data below. Click here to send us nutrition facts for unknown ingredients.
Calories 262 Calories from Fat 31
Amount Per Serving %RDA
Total Fat 3.4g 5%
Saturated Fat 0.6g 3%
Polyunsat. Fat 1.4g
Monounsat. Fat 0.8g
Cholesterol 44mg 15%
Sodium 442mg 18%
Potassium 1070mg 31%
Total Carbohydrate 34.7g 12%
Dietary Fiber 6g 24%
Protein 23.5g 47%
Vitamin A 2336mcg 47%
Vitamin B6 1mg 50%
Vitamin B12 3mcg 50%
Vitamin C 93mg 155%
Vitamin E 1mcg 3%
Calcium 42.9mg 4%
Magnesium 69mg 17%
Iron 3mg 17%
Percentage Daily Values based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your caloric needs.
Nutritional information provided here is an estimate based on ingredients, which means there are imperfections. We encourage you to learn how Nutritional Facts are calculated, so you know how to interpret this data.
50 minutes (20 min prep, 30 min cooking)
I found this recipe on the weight watchers site. It looks so good that I had to post it.I couldn't find the point number.
12 ounces salmon fillets, with skin
1 medium sweet red pepper, diced
9 ounces frozen peas
1 lb new potatoes, about 6 potatoes,cooked,peeled and diced
1 1/2 teaspoons dill, fresh,minced
1/2 cup fat-free half-and-half
1 cup fat-free chicken broth, divided
1 1/2 tablespoons all-purpose flour
1/4 cup scallions, minced
1/2 teaspoon table salt
1/4 teaspoon black pepper
1/4 teaspoon hot pepper sauce
3 uncooked reduced-fat crescent rolls
1. Preheat to 400F.
2. Place salmon on baking sheet sprayed with cooking spray.
3. Roast salmon 10 minutes.
4. Remove from oven.
5. Salmon does not have to be cooked through.
6. Discard skin.
7. Cut salmon into bite-size pieces.
8. Set aside.
9. In medium-size pot sprayed with cooking spray, sauté bell pepper 2 to 3 minutes.
10. Add peas, potatoes, dill, half-and-half and 3/4 cup chicken broth.
11. Simmer until peas are warmed, 5 minutes.
12. In a cup, stir together remaining 1/4 cup broth and flour.
13. Stir into pea mixture and cook until slightly thickened, 2 minutes.
14. Stir in salmon, scallions, salt, pepper and hot pepper sauce.
15. Pour into 2 1/2-quart casserole dish.
16. Arrange crescent rolls around inside edge of dish, leaving center clear.
17. Bake in oven until biscuits are browned, 10 minutes.
Nutrition Facts
Serving Size 1 serving
Nutrition Facts for the following ingredients are unknown:
fat-free half-and-half
fat-free chicken broth
reduced-fat crescent rolls
They are not included in the data below. Click here to send us nutrition facts for unknown ingredients.
Calories 262 Calories from Fat 31
Amount Per Serving %RDA
Total Fat 3.4g 5%
Saturated Fat 0.6g 3%
Polyunsat. Fat 1.4g
Monounsat. Fat 0.8g
Cholesterol 44mg 15%
Sodium 442mg 18%
Potassium 1070mg 31%
Total Carbohydrate 34.7g 12%
Dietary Fiber 6g 24%
Protein 23.5g 47%
Vitamin A 2336mcg 47%
Vitamin B6 1mg 50%
Vitamin B12 3mcg 50%
Vitamin C 93mg 155%
Vitamin E 1mcg 3%
Calcium 42.9mg 4%
Magnesium 69mg 17%
Iron 3mg 17%
Percentage Daily Values based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your caloric needs.
Nutritional information provided here is an estimate based on ingredients, which means there are imperfections. We encourage you to learn how Nutritional Facts are calculated, so you know how to interpret this data.