11 July 2007

I created this salmon spread recipe last year when we were in St. Louis. I love salmon, and it's high in Omega-3. I use the kind in the packet, Chicken of the Sea. I always get complements on it. One time I took it to work for lunch and one of my co-workers ate almost all of it.

Salmon Spread

7 oz. canned or packet salmon
1/4 tsp dill (I use dried)
2 tbsp combined minced shallot and minced garlic
1/4 cup low-fat sour cream
2 tbsp low-fat Miracle Whip

Directions are pretty simple. Mix together.

I use my mini food processor to mince the garlic and shallot together. I usually do a whole bunch at one time and keep the rest in the fridge to use later. Mincing shallots makes my eyes sting, so I like to get it over with all at once! The ratio I use is two parts shallot to one part garlic, but you can adjust it to your tastes. You can also use onion instead of shallot, but I think the shallot flavor really defines this spread.

I usually eat it on crackers (whole grain is best) but you could also make a sandwich out of it with whole grain bread.

Nutrition Info:
Serving size: 1/2 cup (1/3 of batch)
Calories: 130
Fat: 6
Sodium: 480
Protein: 12

I know, it's not the healthiest thing. You could reduce the fat even further by using non-fat sour cream and non-fat Miracle Whip, but I haven't tried this yet. I wish there was a way to reduce the sodium, but most of it comes from the salmon itself. I hope food manufacturers get on the "reduced sodium" bandwagon like they did years ago with low-fat. This serving size might actually be a bit large if you are making a sandwich with it, depending on the size of your bread. I usually divide it into three equal servings after I make it and store the individual servings in separate, small containers so that I don't end up eating the whole batch at once. Then I can grab and go the next time.

Sometimes I add a boiled egg to it. Boosts the protein even more. This is good for me now, since I am in early pregnancy:)

I hope you enjoy. Tell me what you think of it. Maybe I'll post a pic later.

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