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Old 07-22-2010, 11:27 AM
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barbszy barbszy is offline
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Salmon Cups with Creamed Peas

cat lover originally posted this recipe in What's for Dinner April 2010.

Salmon Cups with Creamed Peas

1 14 1/2 oz can pink salmon packed in water, drained and flaked
14 small fat free saltine crackers made into crumbs
egg substitute equal to 1 egg
1 12 oz can evaporated skim milk
1 tsp dried onion flakes
2 tsp dried parsley flakes
3 tbsp all purpose flour
1 1/2 cups frozen peas, thawed
1/4 tsp lemon pepper

Preheat oven to 350 degrees. Spray a 6 cup muffin tin with butter flavored cooking spray. In a medium bowl combine the salmon, cracker crumbs, egg, 1/4 cup evaporated skim milk, onion flakes, and the parsley flakes. Mix well. Evenly pat about 1/3 cup of salmon mixture into each prepared muffin cup. Press mixture up the sides to form a cup. In a covered jar combine the remaining 1 1/4 cups evaporated skim milk and flour. Shake well to blend. Pour milk mixture into a medium saucepan sprayed with butter flavored cooking spray. Add peas and lemon pepper. Mix well to combine. Cook over medium heat till mixture thickens,stirring occasionally. Spoon about 1/3 cup of peas sauce into the center of each salmon cup. Bake for 30 minutes. Place muffin pan on a wire rack and let sit for 5 minutes. Serves 6 Each serving 195 calories - 3 g fat - 21 g protein - 21 g carbs - 508 mg sodium - 295 mg calcium - 2 g fiber
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