Salmon Cakes

Salmon Cakes with Dill Yogurt Sauce

Salmon Cakes with Dill Yogurt Sauce is a delicious alternative to crab cakes. The yogurt dill sauce truly brings out the flavor of the salmon. Put this dish on your regular menu.

Salmon Cakes with Dill Yogurt SaucePrep Time: 25 min
Cook Time: 8 min
Ready In: 33 min

Servings: 8

½ cup Plain Fat-free Yogurt
1/3 cup grated Parmesan Cheese (reduced fat)
¼ cup Egg Substitute
1 tbsp Dijon Mustard
1 tbsp minced Chives
1 tbsp Parsley chopped
1 med Shallot minced
¼ tsp minced Garlic
¼ tsp Salt
1/8 tsp fresh Ground Black Pepper
1 lb canned Salmon
½ cup Panko Breadcrumbs
Nonstick Cooking Spray

1 6 oz container Plain Fat-free Yogurt
2 tsp fresh Lime Juice
2 packet(s) Sugar Substitute (used sucralose in analysis)
¼ tsp Celery Salt
¼ tsp White Pepper
½ tsp Red Pepper Sauce
1 bag(s) Coleslaw Mix

Lime Dill Yogurt Sauce
1 6 oz container Plain Fat-free Yogurt
2 tsp Lime Zest
2 tsp Lime Juice
2 tbsp chopped Fresh Dill
¼ tsp Salt
1/8 tsp White Pepper

For coleslaw: In a large bowl, mix together yogurt, lime juice, sugar substitute, celery salt, salt, pepper, and pepper sauce. Gently stir in coleslaw mix until coated. Serve chilled.
For lime dill yogurt sauce: In a medium bowl, stir together yogurt, lime zest, lime juice, dill, salt, and pepper. Serve chilled.
For salmon cakes: Mix together yogurt, Parmesan, egg, mustard, chives, parsley, shallot, garlic, salt, and pepper in a large bowl. Gently mix salmon and breadcrumbs into yogurt mixture.
Divide mixture into 8 equal portions and shape into 2-inch cakes. (Salmon cakes maybe refrigerated up to 4 hours before cooking.)
Place a large, nonstick over medium high heat. Spray with nonstick cooking spray and slide salmon cakes into skillet. Cook about 4 minutes per side or until golden brown and heated through. Serve hot with coleslaw and lime dill yogurt sauce.

Nutritional Information Per Serving
Calories: 180
Total Fat: 5g
Saturated Fat: 2g
Cholesterol: 30mg
Sodium: 680mg
Total Carbohydrates: 15g
Dietary Fiber: 2g
Sugars: 9g
Protein: 17g


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Pineapple Bread

This Pineapple Bread has no added fat and is a good choice for breakfast or dessert. This is a heavy-textured bread compared to most quick breads.

Pineapple Bread Prep Time: 15 min
Cook Time: 45 min
Ready In: 75 min

Servings: 9

¾ cup Unbleached All-purpose Flour
¾ cup Whole-wheat Flour
½ cup Oat Bran
½ cup Brown Sugar
2 tsp Baking Powder
½ tsp Cinnamon
½ tsp Salt (optional)
½ tsp Baking Soda
1 can (8 oz) crushed Pineapple (in juice), not drained
½ cup Egg Substitute (equal to 2 eggs)
¼ cup Unsweetened Applesauce

Preheat oven to 350 degrees. Spray an 8-inch x 8-inch pan with nonstick cooking spray.
Blend dry ingredients. Mix remaining ingredients in a separate bowl. Stir into flour mixture just until flour is moistened. Pour into pan.
Bake 40 to 45 minutes, or until a toothpick inserted in the center comes out clean.

Tips & Notes
Pineapples are a composite of many flowers whose individual fruitlets fuse together around a central core. Each fruitlet can be identified by an “eye,” the rough spiny marking on the surface of the pineapple.
Pineapple is an excellent source the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses.
Look for pineapples that are heavy for their size. While larger pineapples will have a greater proportion of edible flesh, there is usually no difference in quality between a small and large size pineapple.
Pineapples should be free of soft spots, bruises and darkened “eyes,” all of which may indicate that the pineapple is past its prime. Pineapple stops ripening as soon as it is picked, so choose fruit with a fragrant sweet smell at the stem end. Avoid pineapple that smells musty, sour or fermented.
Pineapple can be left at room temperature for one or two days before serving. While this process will not make the fruit any sweeter, it will help it to become softer and juicier.
Yet, as they are very perishable, you should still watch them closely during this period to ensure that they do not spoil. After two days, if you are still not ready to consume the pineapple, you should wrap it in a plastic bag and store it in the refrigerator where it will keep for a maximum of three to five days.
Pineapple that has been cut up should be stored in the refrigerator in an airtight container. It will stay fresher and retain more taste and juiciness if you also place some liquid, preferably some juice from the pineapple, in the container. Although pineapple can be frozen, this process greatly affects its flavor.

Nutritional Information Per Serving
Calories: 158
Total Fat: 1g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 180mg
Total Carbohydrates: 33g
Dietary Fiber: 2g
Sugars: 15g
Protein: 5g


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Roasted Eggplant

Roasted Eggplant with Tomato Sauce and Vegetables

Roasted Eggplant with Tomato Sauce and Vegetables is a great dish for all your guests. For vegetarians it can be served as the main dish or for meat eaters, broiled fish or grilled chicken make an excellent addition. Serve with whole grain bread and a fruit salad and enjoy.

Roasted EggplantPrep Time: 15 min
Cook Time: 35 min
Ready In: 50 min

Servings: 6

1 lb Eggplant, cleaned with stem removed. Sliced into ½-inch pieces (no need to remove skin)
½ lb Zucchini cleaned and sliced into ½-inch pieces
½ lb fresh Mushrooms sliced in bite size pieces
1 tbsp of Canola Oil
2 tsp Canola Oil
½ cup chopped Onions
3 small cloves Garlic
15 oz Crushed Tomatoes
2 tbsp dried Basil
1 tbsp dried Oregano
½ tsp Crushed Red Pepper (more depending on taste)
Fresh Ground Black Pepper (to taste, optional)
10 oz frozen chopped Spinach
½ cup zero calorie Greek Yogurt


Heat oven to 475 degrees.
Coat large roasting pan with one tablespoon of canola oil.
Place eggplant, zucchini and mushrooms on pan in a single layer and roast in oven until browned. Turn eggplant and zucchini over half way through roasting and stir mushrooms. Take vegetables out of the oven when roasted.
While roasting the vegetables, sauté onions in a medium size pot. Add crushed tomatoes and spices and simmer. Add roasted zucchini and mushrooms to this sauce. Heat until simmering again.
Microwave or cook spinach according to package directions (do not add salt to cooking).
To Plate: Drain hot spinach thoroughly in colander. Press the spinach in the colander with a spoon to get water out. Place spinach on a serving platter. Cover the spinach with sauce leaving 1 to 2 inches of spinach on 2 sides showing. Add yogurt to the top of the mixture to garnish. Serve immediately.

Nutritional Information Per Serving
Calories: 130
Total Fat: 5g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 140mg
Total Carbohydrates: 18g
Dietary Fiber: 7g
Sugars: 8g
Protein: 8g


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Fresh Tomato Ketchup

This Fresh Tomato Ketchup recipe gives you the opportunity to make your own. Experiment with these basic ingredients to making your own ketchup unique that suits your taste buds.

Tomato Ketchup Prep Time: 15 min
Cook Time: 90 min
Ready In: 3 hrs

Servings: 12


4 lb very Ripe Tomatoes, peeled, seeded and coarsely chopped
1 large Onion, 8 oz, chopped
2 large cloves Garlic, minced
2/3 cup Dark Cider Vinegar
2 tbsp Dark Brown Sugar
½ tsp crushed dried Red Pepper Flakes
1 large Bay Leaf, broken in half
1½ tsp Salt (optional)
1 tsp Ground Cinnamon
1 tsp Paprika
¾ tsp Ground Mustard
½ tsp Ground Coriander
¼ tsp Ground Allspice
1 dash Ground Cloves
1 dash Cayenne Pepper
1 dash freshly Ground Black Pepper to taste

Place all ingredients in a large non-reactive pot. Stir and bring to a boil over medium high heat. Lower heat to simmer and continue to cook, partially covered, for one hour, stirring often. Remove and discard the bay leaf halves.
Working in batches, transfer the tomato mixture to a food processor or blender. Process until smooth. Return to the pot and continue to simmer, uncovered, until thickened, about 15 to 20 minutes. Stir frequently to prevent scorching on the bottom.
Ladle the mixture into three half-pint sterilized canning jars. Wipe the rims and set the kids, screwing on the bands loosely. Let cool at room temperature until lids are sealed (compressed). Tighten the bands and refrigerate for up to six months.

Tips & Notes
Ketchup is a common condiment used for everything from hot dogs to french fries. While you might consider the most notable benefit of ketchup to be its ability to enhance flavor, ketchup provides a number of other benefits, mostly derived from tomatoes, which are a primary ingredient in ketchup.
While ketchup can be healthy, it’s often used to top fatty foods such as hamburgers, so consider the nutritional value of your entire meal.
Ketchup contains practically no fat, with less than 0.1 gram in each one tablespoon serving. This also makes it free of saturated fat – the harmful fat that contributes to cardiovascular disease.
Ketchup is low in carbohydrates, with less than 4 grams in each serving. This makes ketchup more suitable for low-carbohydrate diets than other condiments.
One of the benefits of ketchup is its high lycopene content. Lycopene is an antioxidant, which means it protects your body’s cells from free radical damage.
Ketchup is also a rich source of vitamin A. While this vitamin is commonly associated with healthy eyes, it also forms the structure of skin, mucus membranes, teeth and bones.

Nutritional Information Per Serving
Calories: 49
Total Fat: 1g
Saturated Fat: 0.1g
Cholesterol: 0mg
Sodium: 20mg
Total Carbohydrates: 11g
Dietary Fiber: 2g
Protein: 2g


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