Estimated Nutrition (whole recipe, rough)
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pasta | 1 cup cooked (140g) | 220 |
| Salmon | 100g cooked | 208 |
| Skimmed Milk | 1 cup (244ml) whole | 149 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Pea | 1/2 cup (72g) | 62 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Chive | 1 tbsp (3g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 salmon fillets
- 250g wholemeal pasta (any shape is fine, but penne works well)
- 5 spring onions, washed and chopped
- 400g broccoli, broken into small florets
- 100g peas (fresh or frozen)
- 150g lower-fat soft cheese
- 150ml skimmed milk
- zest of 1 lemon
- 2 tablespoons fresh parsley or chives, chopped
- 1 pinch ground black pepper
- 4 teaspoons reduced-fat hard cheese, finely grated
Directions
Set a large saucepan of water on the hob to boil and preheat the grill to medium-high. Arrange the salmon fillets on the grill rack and cook for 5 to 6 minutes. Turn off the grill and leave the salmon to rest.
While the salmon is grilling, cook the pasta shapes in the boiling water for 8 minutes, then add the spring onions and broccoli and cook for a further 3 or 4 minutes. Information: For an extra portion of veg, try adding a chopped courgette or pepper along with the broccoli.
Put the peas in a large colander. Once the pasta, broccoli and spring onions are cooked, drain them into the colander over the peas – make sure to reserve 2 tablespoons of the cooking water in the pan.
Put the soft cheese and skimmed milk into the hot saucepan with the reserved cooking water. Stir over a medium heat until smooth. Then add the lemon zest and parsley (or chives).
Return the pasta and vegetables to the saucepan with the sauce and heat gently for a couple of minutes, until warmed through.
Carefully break the salmon into chunks and add to the pan – stir gently to avoid the salmon breaking up too much. Season everything with pepper, then serve each portion with 1 teaspoon of grated cheese on top. Information: This dish works with any pasta, so use what you have. But remember that wholewheat pasta is higher in fibre.