Salmon Brown Rice Casserole
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 330.7
- Total Fat: 10.4 g
- Cholesterol: 59.8 mg
- Sodium: 203.5 mg
- Total Carbs: 30.0 g
- Dietary Fiber: 3.4 g
- Protein: 27.3 g
View full nutritional breakdown of Salmon Brown Rice Casserole calories by ingredient
Introduction
Quick warm one dish meal. It is economical, satisfying, and attractive. Including salmon in your meals regularly gives a boost to Omega-3 fatty acids, Quick warm one dish meal. It is economical, satisfying, and attractive. Including salmon in your meals regularly gives a boost to Omega-3 fatty acids,Number of Servings: 4
Ingredients
-
Canned Alaska Pink Salmon, wild caught, 14.75 oz.
Rice, Whole Grain Brown Rice 1 Cup
Peas, Frozen small or mixed sizes 1.5 Cup
Smart Balance Light Buttery Spread 2 TBSP
Milk, 1% 3/4 Cup
Celery Seed, 1 tsp.
Onion Powder, 1 TBSP
Whole Wheat Flour .125 = 1/8 Cup = 2 TBSP
Directions
Open and drain the Salmon. Mash through fingers to locate and remove any bone parts if desired. (These are usually soft and my be consumed.). Set aside for later.
Melt Smart Balance in saute pan. Stir in Flour and cook in the fat. (making a basic white sauce ). Add milk, celery seed and onion powder. Cook stirring slowly until starting to thicken. Remove from Heat.
Prepare rice per box directions using only water. NO added salt.
Bring 1 cup of water to boil in small saucepan with lid. Add peas and remove from heat.
When rice is finished, mix rice with salmon, white sauce, and peas.
Heat through on top of stove or spray a 2-1/2 qt. casserole with cooking spray and turn all into the casserole. Cover casserole with lid or foil. Heat in oven at 350 F for 25 min. minutes. Serve with 2 additional vegetables or a salad. This in not truly low sodium, but there is no added salt. Very good. Options would include using other grains instead of the rice, using other vegetables instead of the peas, and using tuna or chicken instead of the salmon.
Makes about 4-1/2 cups.
Number of Servings: 4
Recipe submitted by SparkPeople user MOMKAT4310.
Melt Smart Balance in saute pan. Stir in Flour and cook in the fat. (making a basic white sauce ). Add milk, celery seed and onion powder. Cook stirring slowly until starting to thicken. Remove from Heat.
Prepare rice per box directions using only water. NO added salt.
Bring 1 cup of water to boil in small saucepan with lid. Add peas and remove from heat.
When rice is finished, mix rice with salmon, white sauce, and peas.
Heat through on top of stove or spray a 2-1/2 qt. casserole with cooking spray and turn all into the casserole. Cover casserole with lid or foil. Heat in oven at 350 F for 25 min. minutes. Serve with 2 additional vegetables or a salad. This in not truly low sodium, but there is no added salt. Very good. Options would include using other grains instead of the rice, using other vegetables instead of the peas, and using tuna or chicken instead of the salmon.
Makes about 4-1/2 cups.
Number of Servings: 4
Recipe submitted by SparkPeople user MOMKAT4310.