This is a light, healthy version of a classic, widely-enjoyed pasta dish. Adding salmon provides heart-healthy 0mega-3's and replacing regular pasta and flour with whole wheat varieties contributes fiber, phytochemicals, and antioxidants. Additionally, substituting fat-free chicken broth and cream cheese for their whole-fat counterparts eliminates needless fat and calories, and using reduced-sodium chicken broth reduces excess sodium. Despite it's healthy attributes, this dish is packed with flavor!
Makes 4 servings, approximately 1 cup each
Ingredients
- 8 ounces skinless, boneless salmon fillets
- 8 ounces whole wheat fettuccine noodles
- 1 cup (8 ounces) fat-free, reduced-sodium chicken broth (monosodium glutamate-free/MSG-free)
- 1 Tablespoon whole wheat flour
- 1/3 cup fat-free plain cream cheese (or reduced-fat flavored cream cheese)
- 1/8 teaspoon ground black pepper
- ¼ teaspoon ground nutmeg
- 2 Tablespoons fresh parmesan cheese, shredded
- ¼ cup chopped fresh parsley (or to taste)
- Optional: 1 to 2 cloves fresh garlic, finely minced (or use a garlic press)
Directions
1. Preheat broiler. Place salmon filets on rack of a broiler pan. Position oven rack so salmon will be 4 to 6 inches from the heat source. Broil for approximately 4 to 6 minutes per each ½-inch of thickness, until salmon is opaque throughout and flakes easily with a fork. (If salmon is more than 1-inch thick, turn once, halfway through broiling.) Flake salmon into chunks.
2. Cook fettuccine noodles as directed on package and drain.
3. Combine chicken broth and whole wheat flour in a medium (3 quart) sautè pan; stir well. Add cream cheese, pepper, and nutmeg (and garlic, if desired). Bring to boil; stir constantly with a wire whisk until sauce thickens.
4. Add noodles to sauce and toss together. Garnish with parmesan cheese and chopped parsley.
Additional Tips
• Keep in mind that even if you are not particularly fond of fresh parsley, its flavor, texture, and color are very complementary to this dish, plus it is full of health-boosting nutrients!
• Consider serving with steamed or grilled asparagus for an even more healthful, tasty, and colorful meal.
Copyright © 2009 Keeley Drotz, RD – TGBG Nutrition. All rights reserved.
