Ingredients:
6 large, pink skinned potatoes, well washed - Desiree or
Pontiac are ideal
3 teaspoons canola margarine
3 spring onions, finely sliced including
green tops
1 tablespoon corn flour
375 mL can light evaporated milk
125 g (1 cup) reduced fat grated cheddar
cheese
415 g can pink salmon, well drained,
broken into chunks
3 tablespoons chopped parsley
Cracked pepper to taste
Serves 6
Method:
Prick the potatoes, place around a
turntable perimeter of a 750 to 800 watt microwave oven, cook on HIGH for 15-20
minutes or until soft when gently squeezed.
If time allows, the potatoes could be
baked in a hot oven at 200 C for about 40 minutes instead.
Melt margarine in a saucepan, fry
spring onions until softened.
Mix the cornflour with milk until
smooth. Stir into pan until sauce thickens and boils. Lower heat, stir in
cheese until melted, fold in salmon and parsley.
Season with pepper.
Either cut potatoes 1/3 across
horizontally or open up and top with the salmon mixture. Serve with iceberg lettuce,
wedges of tomato and avocado. Accompany with bread
rolls.
Tips:
Potatoes can be filled with a range of
mixtures – leftovers
are great, and could include Bolognaise sauce or
some Mince in Minutes – see page 23, canned Baked Beans and grated cheddar cheese.
Nutrition information per potato:
Energy 1830 kJ
Protein 34 g
Fat 13g
Carbohydrate 45 g
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