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Recipe: Asparagus and Dilled Salmon Salad
Servings: 4
Preparation Time: 5 min.
Cooking Time: 5 min.
 
Ingredients:
  • 1-1/2 Lbs. fresh asparagus\cooked, tough ends trimmed
  • 2 cup watercress, washed and drained
  • 1/2 Lbs. corn kernels, thawed if frozen
  • 1/2 Lbs. smoked salmon, boned and flaked
  • 3 Tbs. mayonnaise
  • 1 lime, juiced
  • 6 sprig fresh dill, snipped
This Recipe is considered:
Low Cholesterol
Cooking Directions:
Place asparagus in a steamer basket over boiling water. Cover pan and steam 4-5 minutes or until bright green and just tender. Remove steamer basket and rinse asparagus under cold running water. Drain well. Arrange watercress and corn around the edge of individual salad plates. Lay asparagus spears in center of plate. Season with salt and pepper to taste. Top with smoked salmon. Combine mayonnaise, lime juice and dill in a bowl. Drizzle over salad.
 
Per Serving: calories 234, fat 12.5g, calories from fat 48%, protein 15.9g, cholesterol 17.5mg, dietary fiber 5.0g

Nutrients Exchanges
Calories 234 Milk Exchanges 0.0
Protein 15.9g Vegetable Exchanges 1.6
Carbohydrates 22.1g Fruit Exchanges 0.2
Dietary Fiber 5.0g Bread Exchanges 0.8
Sugar 5.0g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 12.5g Lean Meat Exchanges 0.0
Saturated Fat 3.2g Very Lean Meat/Protein Exchanges 1.5
Mono-unsaturated Fat 3.9g Fat Exchanges 1.9
Poly-unsaturated Fat 5.5g
% Calories from Fat 48%    
Cholesterol 17.5mg
Sodium 555.6mg
Vitamins Minerals
Vitamin A 211.6IU Calcium 74.8mg
Thiamin (B1) 0.8mg Copper 1.0mg
Riboflavin (B2) 0.8mg Iron 2.5mg
Niacin (B3) 5.0mg Magnesium 44.4mg
Vitamin B6 0.8mg Manganese 0.7mg
Vitamin B12 1.6mcg Phosphorus 232.9mg
Vitamin C 40.0mg Potassium 575.5mg
Vitamin E 6.6IU Selenium 30.2mcg
Folate 286.9mcg Sodium 555.6mg
Pantothenic Acid 1.3mg Zinc 1.2mg