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4/1/09 10:32 P

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Penny Pinching Main Dishes p.110
freezer friendly
Serves 6

Looking for a lovely main dish to serve at a summer lunch for friends, but can't afford anything with a fancy price? Here's a particularly pretty and delectable entree that looks special but isn't hard on your budget or your overbooked schedule!

1 (14 1/2-ounce drained weight) can pink salmon, packed in water, drained and flaked
14 small fat-free saltine crackers, made into fine crumbs
1 egg or equivalent in egg substitute
1 (12-fluid-ounce) can Carnation Evaporated Fat Free Milk 1 teaspoon dried onion flakes 2 teaspoons dried parsley flakes
3 tablespoons all-purpose flour
1 1/2 cups frozen peas, thawed
1/4 teaspoon JO's Lemon Herb Pepper or any lemon pepper

Preheat oven to 350 degrees. Spray a 6-hole muffin pan with butter-flavored cooking spray. In a medium bowl, combine salmon, cracker crumbs, egg, 1/4 cup evaporated milk, onion flakes, and parsley flakes. Mix well. Evenly pat salmon mixture into prepared muffin cups. Press mixture up sides to form a cup. In a covered jar, combine remaining 1 1/4 cups evaporated milk and flour. Shake well to blend. Pour milk mixture into a medium saucepan sprayed with butter-flavored cooking spray. Add peas and JO's Lemon Herb Pepper. Mix well to combine. Cook over medium heat until mixture thickens, stirring often. Spoon about 1/3 cup of pea sauce into center of each salmon cup. Bake for 30 minutes. Place muffin pan on a wire rack and let set for 5 minutes.

HINTS: 1. A self-seal sandwich bag works great for crushing crackers.
2. Thaw peas by placing in a colander and rinsing under hot water for one minute.

Each serving equals: HE: 2 1/2 Protein, 1 Bread, 1/2 Fat Free Milk, 5 Optional Calories
195 Calories, 3 gm Fat, 21 gm Protein, 21 gm Carbohydrate, 508 mg Sodium, 295 mg Calcium, 2 gm Fiber
DIABETIC EXCHANGES: 2 1/2 Meat, 1 Starch, 1/2 Fat Free Milk

"Be who you are and say what you feel, because those who mind don't matter, and those who matter don't mind."
~Dr. Seuss

 current weight: 134.0 
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