A traditional spread made simple. Use wild salmon and pastured dairy for maximum nutritional benefits

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  • Preparation Time

    15 minutes

  • Cooking Time

    10 minutes + 10 minutes if cooking salmon and peas

  • Difficulty Rating

    1

  • Health Level

    4

  • Serves

    5

Ingredients

  1. 2 Tbsp / 30 g butter
  2. 2 Tbsp / 15 g flour
  3. ½ tsp / 3 g salt
  4. 1 cup / 240 ml milk
  5. 1¾ cups (8 oz / 240 g) cooked or canned/drained salmon, chopped or flaked
  6. 1 cup / 160 g cooked peas
  7. ⅛ tsp. / ¼ g ground black pepper

Directions

  1. In small saucepan over medium heat, melt butter.
  2. Add flour salt and pepper, whisking constantly until smooth.
  3. Remove from heat while slowly whisking in milk until smooth.
  4. Return to heat and bring to a boil.
  5. Add salmon and peas, and heat until mixture is hot, about 5 minutes.

Serve over crackers (1 ounce / 30 g = 1 carb exchange) or potato (½ cup / 60 g = 1 carb exchange).

Serving size: ½ cup / 100 g

Exchanges per Serving: ½ Carb, 1½ Protein


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Comments 3

    • Profile photo of ossie-sharon

      Hi, Cathy. Our system is not yet set up for something like that, but you can still use the exchanges to fit it into your menu. Compare those at the end of the recipe to those allotted to you for meals – you can see the latter by clicking on the “Exchange mode” icon in the toolbar above your menu. The match doesn’t have to be perfect.

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