Friday, 20 July 2012

Creamy Salmon Pasta

We are smack bang in the middle of winter. I have begun to notice many people starting to become aware of the extra kilos that have snuck on. Myself included.

Some are making a last ditch effort to prevent any further kilos from latching onto hips, thighs and tummy's. Even I have decided that its time to get back to the gym and work off the small (albeit evident) few kilos that have come creeping back on over the last two months.

I think this dish embodies everything you want from a mid-week winter meal. It's comforting and creamy but the best bit is its also low fat! Using evaporative milk in place of cream is a great way to still enjoy your favourite creamy meals without worrying about

Serves: 4    Prep time: 15 minutes    Cooking time: 20 minutes
2 teaspoons cornflour
375ml Carnation Soy Creamy Cooking Milk
2 tsp whole grain mustard
1 tsp olive oil
1 brown onion, diced
2 cloves garlic, crushed
250gm broccoli, cut into small florets
3 zucchini, halved lengthways and sliced diagonally
3 large tomatoes, chopped
2 x 210gm cans no-added-salt red salmon, skin and bones removed.
200gm fettuccine
Lemon wedge

1. Put the cornflour in a medium sized bowl. Add a small amount of milk, stir until it forms a smooth paste. Whisk in the remaining milk and the mustard. Set aside.

2. Heat the oil in a large frying pan over medium heat. Add the onion and cook, stirring occasionally, for 6 minutes or until the onion starts to soften. Add the garlic, broccoli and zucchini. Cook, stirring, for 2 minutes. Add the milk mixture and the chopped tomatoes. Continue stirring until the mixture comes to a simmer and starts to thicken. Simmer for 4-5 minutes or until vegetables are tender. Stir through the salmon.

3. Meanwhile, cook the fettuccine in a large pot of boiling salted water until al dente. Before draining, reserve a ladle full of the water in a bowl. Drain well. Add the pasta to the pan with the sauce. Add the reserved cooking water to loosen the sauce up. Stir until the sauce, vegetables and salmon are well combined with the pasta.

4. Divide the pasta between bowls. Top with extra sauce. Squeeze some lemon over the top. Season with black pepper. Serve.

Nutritional Info (per serve):
Saturated fat: 3.8g
Cholesterol 63.9mg
Carbs 50.5g
Fibre 8.1g
Sodium 223.3mg
GI estimate: Low


  1. I don't usually like creamy pastas but made this for Jacinta one night and really liked it. I think by using the evaporative milk instead of cream it's not so heavy.

  2. Yummy! It's making me hungry :)