720 calories. Fat 12.2g. Salt 2.4g
Ingredients
100g of cooked pasta (from the night before or the ready-cooked pasta sachets)50g smoked salmon trimmings
Small can of sweetcorn (no added salt or sugar)
Half red onion
6 cherry tomatoes, halved
1tbsp reduced-fat mayonnaise
1tbsp low-fat plain yogurt
1tsp of hot chilli sauce
Juice from half a lime
Black pepper
Orange or satsuma
Flavoured water (sugar-free)
Mini-cheese and crackers
In a bowl, stir together strips of smoked salmon, canned sweetcorn, red onion and cherry tomatoes with the reduced-fat mayonnaise and yogurt, chilli and lime juice (plus seasoning of black pepper). Mix this into the cooked pasta.
Why should I have it?
Some of that fat total is omega-3 from the smoked salmon, which is good for heart health. Current advice for fish intake is to have two portions per week, one of which should be oily. This lunch counts as one portion. Using half mayonnaise and half plain yogurt for the dressing keeps the fat content down, and the yogurt also boosts the calcium and protein content.
This dish will also work well with mackerel. However smoked fish can be high in salt, so use alternative seasoning such as chilli, lime and pepper.
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