Salmon and Chickpea Patties
Enjoy canned salmon for a family meal easily by extending it with canned beans. These easy cakes are great to enjoy over warm greens or tucked into a whole wheat bun as a burger.
Prep time: 10 minutes
Cook time: 10 minutes
1 can (213 g) wild red pacific/sockeye salmon, drained
1 can (19 oz/540 mL) no salt added chickpeas, drained and rinsed
2 green onions, chopped
3 cloves garlic, minced and divided
2 tbsp (25 mL) light mayonnaise
1/4 tsp (1 mL) hot pepper flakes
1/4 tsp (1 mL) dried marjoram leaves or dill weed
1 cup (250 mL) bran flakes, crushed
1 pkg (11 oz/300 g) baby spinach, rinsed with water clinging to leaves
In a large bowl, using a potato masher, mash together salmon, including bones and chickpeas until fairly smooth. Stir in green onions, half of the garlic, mayonnaise, hot pepper flakes and marjoram.
Shape mixture into 6 patties and coat in bran flakes. Place on parchment paper lined baking sheet. Bake in preheated 425 F (220 C) oven for about 10 minutes or until heated through.
Meanwhile, in a large skillet wilt spinach with remaining garlic. Divide among plates and top with patties.
Makes 6 servings.
**Per serving: Calories 184, Fat 6g, Saturated 1g + Trans 0g, Cholesterol 9mg, Sodium 256mg, Potassium 581mg, Calcium 162 mg, Carbohydrate 22g, Fibre 5g, Sugars 1g, Protein 12g, Vitamin A 50%, Vitamin C 25%, Calcium 16%*, Iron 25%
*The percentage of calcium is based on the Osteoporosis Canada's daily calcium requirement for people under 50 years of age of 1000 mg.
Penne and Rapini Tuna Pasta
Cooking greens like rapini ahead of time help remove some of the bitter flavour that most associate with it. Letting it cook in the sauce helps soften it and create a hearty sauce. Try this method with other greens like kale, collards and dandelion to enjoy more hearty greens.
Prep Time: 20 minutes
Cook Time: 25 minutes
Ingredients:
1 bunch of rapini (about 454 g/1 lb), trimmed
1 tbsp (15 mL) extra virgin olive oil
4 cloves garlic, minced
1/2 tsp (2 mL) hot pepper flakes
1 cup (250 mL) canned diced tomatoes with juices
2 tbsp (30 mL) basil or sundried tomato pesto
2 cans (170 g each) low sodium light flaked tuna in water, drained
1 box (375 g) whole wheat, rice or spelt penne pasta
1/3 cup (75 mL) freshly grated Parmesan cheese
Chop rapini into 1 inch (2.5 cm) pieces and place in pot of boiling water. Cook, stirring for about 10 minutes or until tender. Drain well and press any excess water out of rapini.
In large deep nonstick skillet, heat oil over medium high heat and cook rapini, garlic and hot pepper flakes for about 4 minutes or until starting to crisp. Add tomatoes, pesto and tuna and boil gently, stirring occasional for about 10 minutes or until thickened.
Meanwhile, in pot of boiling water cook pasta for about 10 minutes or until tender but firm. Drain well reserving 1/2 cup (125 mL) of the cooking water. Add pasta to the skillet and toss with sauce adding enough of the cooking water to moisten if necessary. Sprinkle with cheese to serve.
Makes 6 servings.
Tip: Cook the rapini ahead of time and refrigerate it so you can make this simple recipe even quicker! Simply cook the rapini, drain well and remove excess water. Let cool and store in container in refrigerator for up to 3 days. Try this with your other greens too and start adding more to your dinner meals.
Substitute kale or collard greens for the rapini and cook as above until tender.
Tip: Omit tuna and substitute canned salmon with recipe and mash gently with bones before combining.
**Per serving: Calories 394, Fat 9g, Saturated 2g + Trans 0g, Cholesterol 23mg, Sodium 251mg, Potassium 615 mg, Calcium 200 mg, Carbohydrate 52g, Fibre 8g, Sugars 4g, Protein 27g, Vitamin A 20%, Vitamin C 35%, Calcium 20%*, Iron 35%
*The percentage of calcium is based on the Osteoporosis Canada's daily calcium requirement for people under 50 years of age of 1000 mg.
