在忙碌的夜晚,这碗温热的奶油美味是一顿快速的晚餐.
Nutrition Facts
玉米和鲑鱼杂烩
Calories
242 Per Serving
Protein
16g Per Serving
Fiber
3g Per Serving
Cost Per Serving
$1.85
Nutrition Facts
Calories | 242 | |
---|---|---|
Total Fat | 4.0 g | |
Saturated Fat | 1.0 g | |
Trans Fat | 0.0 g | |
Polyunsaturated Fat | 1.5 g | |
Monounsaturated Fat | 1.0 g | |
Cholesterol | 27 mg | |
Sodium | 270 mg | |
Total Carbohydrate | 42 g | |
Dietary Fiber | 3 g | |
Sugars | 10 g | |
Protein | 16 g |
Dietary Exchanges
2个半淀粉,2个瘦肉
Ingredients
-
半杯脱脂奶粉加两杯水 OR -
两杯脱脂牛奶 -
2 14.75盎司不加盐的奶油玉米罐头 -
2杯冷冻的全玉米粒 OR -
1 15.25盎司一罐不加盐的全粒玉米 -
25盎司的无骨无皮鲑鱼罐头,放入水中(钠含量最低),沥干水,剥皮 OR -
25盎司的水鸡胸肉罐头(钠含量最低),沥干,剥皮 -
1/4杯切碎的红或绿甜椒 -
半茶匙干百里香、罗勒或牛至 -
1/2 teaspoon salt -
1/4茶匙胡椒粉
Directions
-
在一个小碗里,将干奶粉和水搅拌均匀. -
在一个中等大小的平底锅中,将玉米、牛奶混合物和三文鱼搅拌在一起. -
小火加热5分钟,偶尔搅拌一下. -
加入剩余的配料. -
把火调到中低. Cook for 7 minutes.