Easy Salmon Cakes

If you are trying to boost your intake of omega-3s, try this simple favorite. It is a great way to use convenient canned (or leftover) salmon. The tangy dill sauce provides a tart balance.


Ingredients


3 teaspoons extra-virgin olive oil, divided

1 small onion, finely chopped

1 stalk celery, finely diced

2 tablespoons chopped fresh parsley

15 ounces canned salmon, drained, or 1 1/2 cups cooked salmon

1 large egg, lightly beaten

1 1/2 teaspoons Dijon mustard

1 3/4 cups fresh whole-wheat breadcrumbs, (see Tip)

1/2 teaspoon freshly ground pepper

Creamy Dill Sauce, (recipe follows)

1 lemon, cut into wedges
 
Preparation


1.Preheat oven to 450°F. Coat a baking sheet with cooking spray.

2.Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat.

3.Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and mustard; mix well. Add the onion mixture, breadcrumbs and pepper; mix well. Shape the mixture into 8 patties, about 2 1/2 inches wide.

4.Heat remaining 1 1/2 teaspoons oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.

5.Bake the salmon cakes until golden on top and heated through, 15 to 20 minutes. Meanwhile, prepare Creamy Dill Sauce. Serve salmon cakes with sauce and lemon wedges.

Tips & Notes

Make Ahead Tip: Prepare through Step 3. Cover and refrigerate for up to 8 hours.

Tip: To make fresh breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about 1/3 cup.

Nutrition

Per serving: 324 calories; 10 g fat (1 g sat, 3 g mono); 129 mg cholesterol; 21 g carbohydrates; 31 g protein; 7 g fiber; 585 mg sodium; 97 mg potassium.



Nutrition Bonus: 27% dv fiber, 171 mg calcium (15% dv).



1 Carbohydrate Serving



Exchanges: 1 1/2 starch, 1/2 vegetable, 3 1/2 lean protein, 1 fat

Chocolate Strawberry Shortcakes

Delicate chocolate biscuits are a perfect pairing with summer berries. This drop biscuit is especially quick because it doesn't need to be patted or rolled.


Ingredients


Filling

1 cup low-fat vanilla yogurt

1 pint strawberries, hulled and sliced

3 tablespoons sugar

Chocolate Biscuits

2/3 cup all-purpose flour

1/3 cup unsweetened cocoa powder

1/3 cup sugar

1 1/2 teaspoons baking powder

1/4 teaspoon baking soda

1/4 teaspoon salt

1 1/2 tablespoons butter

1 1/2 tablespoons reduced-fat cream cheese

1/2 cup buttermilk

Confectioners' sugar, for dusting
 
Preparation


1.To make filling: Line a sieve with cheesecloth and set it over a bowl. (Alternatively, use a coffee filter lined with filter paper.) Spoon in yogurt and let drain in the refrigerator for 30 to 60 minutes. Toss strawberries with 3 tablespoons sugar in a bowl. Let stand at room temperature, stirring occasionally, until a syrup has formed, 20 to 30 minutes.

2.To make biscuits: Position rack in the center of the oven; preheat to 400°F. Line a baking sheet with parchment paper or coat it with cooking spray. Whisk together flour, cocoa, 1/3 cup sugar, baking powder, baking soda and salt in a medium bowl. Cut butter and cream cheese into the flour mixture with a pastry cutter or your fingertips until crumbly. Make a well in the center and add buttermilk, stirring with a fork until evenly moistened. Drop 4 mounds of batter, about 2 inches apart, onto the prepared baking sheet. Shape the mounds into 3-inch circles and bake until the tops spring back when touched lightly, 10 to 12 minutes. Transfer biscuits to a rack and let cool slightly.

3.To assemble shortcakes: Slice the biscuits in half crosswise with a serrated knife. Set bottoms on dessert plates. Spoon the strawberries and syrup over the biscuits and add a dollop of the drained yogurt. Top with the biscuit tops, dust with confectioners’ sugar and serve.

Nutrition

Per serving: 340 calories; 8 g fat (5 g sat, 1 g mono); 19 mg cholesterol; 64 g carbohydrates; 9 g protein; 4 g fiber; 522 mg sodium; 432 mg potassium.



Nutrition Bonus: Vitamin C (72% daily value), Folate (22% dv), Calcium (21% dv), Selenium (18% dv), Magnesium (16% dv).



4 Carbohydrate Serving



Exchanges: 1 starch, 1/2 fruit, 1 low-fat milk, 2 other carbohydrate, 1 fat

Cream Cheese Pound Cake

Ingredients


1 1/2 cups whole-wheat pastry flour, (see Ingredient Note)

1 1/2 cups all-purpose flour

1 1/2 teaspoons baking powder

1/2 teaspoon salt

3 large eggs

1/2 cup nonfat buttermilk, (see Tip)

1/3 cup canola oil

2 tablespoons light corn syrup

1 tablespoon vanilla extract

6 large egg whites

2 cups sugar, divided

1/2 cup (1 stick) unsalted butter, softened

8 ounces reduced-fat cream cheese, (Neufchâtel)
 
Preparation


1.Preheat oven to 325°F. Coat a 12-cup Bundt pan with cooking spray and dust with flour.

2.Whisk whole-wheat flour, all-purpose flour, baking powder and salt in a medium bowl. Whisk whole eggs, buttermilk, oil, corn syrup and vanilla in another medium bowl until well blended.

3.Beat egg whites in a large clean bowl with an electric mixer on high speed until light and foamy. Gradually beat in 1/2 cup sugar until stiff glossy peaks form.

4.Beat butter and cream cheese in a large bowl until creamy. Add the remaining 1 1/2 cups sugar and beat, scraping down the sides of the bowl as needed, until pale and fluffy, about 4 minutes. Alternately add the flour and buttermilk mixtures, beating until just smooth. Fold in about one-third of the egg whites with a rubber spatula until just smooth and no white streaks remain. Fold in the remaining egg whites. Scrape the batter into the prepared pan, spreading evenly.

5.Bake the cake until a skewer inserted into it comes out clean and the top springs back when touched, 1 hour to 1 hour 10 minutes. Cool in the pan on a wire rack for 10 minutes. Loosen the edges with a knife and turn out onto the rack; let cool for at least 1 hour more before slicing.

Tips & Notes

Make Ahead Tip: Wrap and store at room temperature for up to 3 days or freeze for up to 1 month.
Equipment: 12-cup Bundt pan

Ingredient Note: Whole-wheat pastry flour, lower in protein than regular whole-wheat flour, has less gluten-forming potential, making it a better choice for tender baked goods. You can find it in the natural-foods section of large super markets and natural-foods stores. Store in the freezer.

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Nutrition

Per serving: 261 calories; 12 g fat (5 g sat, 3 g mono); 52 mg cholesterol; 35 g carbohydrates; 5 g protein; 1 g fiber; 167 mg sodium; 73 mg potassium.



2 Carbohydrate Serving



Exchanges: 2 other carbohydrate, 2 fat