Photo: Jodi Pudge
This quick and saucy fettuccine tastes like it's from a restaurant, but it's lower in fat. We predict dinnertime accolades when you plate up this one.
1 250 g pkg whole wheat (or brown-rice) fettuccine
2 cups water
1/2 cup white wine, (or additional water)
zest of 1 lemon
1 clove garlic, crushed
1 lb skinless salmon fillet, all bones removed
1 lb asparagus, (tough ends removed), sliced diagonally into bite-sized pieces
1 tbsp cornstarch
1 370 mL can 2% evaporated milk
2 tsp salt
ground black pepper, to taste
1 tbsp chopped dill
1 green onion, optional
In a large pot of boiling salted water, cook pasta according to package instructions.
Meanwhile, in a large frying pan over high heat, combine water, wine, lemon zest and garlic, and boil, uncovered, for 5 minutes. Reduce to a simmer, add salmon and cook, covered, for 8 minutes. Add asparagus, cover, and cook 3 minutes more, or until salmon flakes and is no longer opaque in the middle, and asparagus is tender.
Remove 1⁄4 cup (50 mL) of the fish cooking liquid, place in a small bowl and whisk together with cornstarch. Drain remaining fish cooking liquid. Add cornstarch mixture to the fish along with evaporated milk, salt and pepper. Increase heat to high and bring to a boil. Immediately reduce heat and cook gently, stirring, for 1 minute. Break fish into large chunks. Combine with drained pasta and serve garnished with chopped dill and green onions, if you wish.
Protein 37g, Carbohydrates 67g, Fat 16g.
Originally published in the September 2010 issue. Photo by Jodi Pudge.