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            Printable Version

 

                 Food notes

 

Food substitutes-

Egg Beaters

Spray Butter- 0 calorie

Fat-Free cheeses

Soy Cheeses

Fat-Free Mayo

Fat-Free Cottage Cheese

Fat-Free Yogurt

0 Carb/Fat/Calorie

                  Maple Syrup

                  Ketchup

If you prefer the taste of egg whites to beaters -

buy a 5 gallon bucket of egg whites at Anchorage’s Linford of Alaska wholesale foods for 20$. Divide the bucket into useable portions and store them in the freezer.

 
             Flavor of the Month

  

        Fresh Salmon and

   Tarragon Burger               

                                                                    

 

Salmon Pattie

Makes four Servings.

1lb. salmon fillet, chopped.

3 tbsp fat free mayonnaise

4 green onions, chopped

1 tbsp fresh lemon juice

1 tbsp capers, drained

1 tbsp chopped fresh tarragon

¾ cup Dijon-style mustard

1tsp prepared horseradish

Salt and pepper to taste

½ cup dry breadcrumbs

Non stick cooking spray

In a large bowl, combine first nine ingredients, salmon through salt and pepper. Mix well; cover and chill two hours. Remove from refrigerator. Add breadcrumbs and mix until combined. Form into four 1-inch thick patties. Spray a large nonstick skillet with cooking spray and place over medium heat. Add salmon patties and cook 3-4 minutes per side or until brown, crusty and just firm to the touch. Serve on buns with tarragon mayonnaise and tomato slice, romaine lettuce leaf and onion slice.

Nutritional Facts for patty

227 calories

24 g protein

8 g fat

1 g fiber

Nutritional Facts for Tarragon Sauce

1 tbsp serving size

6 calories

0 protein

1 carb

0 fat

0 fiber

Tarragon Sauce

1 cup fat-free mayonnaise

¼ cup plain fat-free yogurt

1tbsp. capers drained and rinsed

1 tbsp. lemon juice

Makes 10 servings

Mix all ingredients in a medium bowl.Cover and chill until ready to use.