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Salmon Cups With Creamed Peas

Diet.Chef's picture
  Egg 1 , beaten
  Chopped onion 1⁄4 Cup (4 tbs)
  Dry bread crumbs 2 Tablespoon
  Canned salmon/Tuna 6 3⁄4 Ounce, drained (1 Can, Skinless And Boneless)
  Peas 1 Cup (16 tbs) (Fresh/Frozen)
  Water 2 Tablespoon
  Low fat plain yogurt 1⁄4 Cup (4 tbs)
  Cornstarch 2 Teaspoon
  Instant chicken bouillon granules 1⁄2 Teaspoon
  Shredded lemon peel 1⁄2 Teaspoon
  Skim milk 1⁄3 Cup (5.33 tbs)

In a medium mixing bowl stir together the egg, onion, and bread crumbs.
Add salmon or tuna; mix well.
Divide mixture among three 6 ounce custard cups.
Press mixture onto the bottom of the cups and 1 1/2 inches up the sides.
Set aside.
In a 1 quart casserole combine peas and water.
Cook, covered, on 100% power (high) for 3 to 5 minutes or till tender, stirring once.
Drain in a colander.
Set aside.
In the casserole stir together the yogurt, cornstarch, bouillon granules, and lemon peel.
Stir in milk all at once.
Cook, uncovered, on high for 2 to 5 minutes or till thickened and bubbly, stirring after 1 minute, then every 30 seconds.
Stir in peas.
Keep warm while cooking salmon.
Cook salmon cups, covered with vented clear plastic wrap, on high for 2 to 4 minutes or till set.

Recipe Summary

Difficulty Level: 
Main Dish

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Average: 4.2 (18 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 735 Calories from Fat 193

% Daily Value*

Total Fat 22 g33.2%

Saturated Fat 2.7 g13.4%

Trans Fat 0 g

Cholesterol 264.3 mg88.1%

Sodium 1840.8 mg76.7%

Total Carbohydrates 65 g21.6%

Dietary Fiber 9.8 g39.1%

Sugars 20.2 g

Protein 61 g121.2%

Vitamin A 27.8% Vitamin C 109%

Calcium 32.9% Iron 26.2%

*Based on a 2000 Calorie diet

Salmon Cups With Creamed Peas Recipe