Salmon Mac and Cheese
If you’re camping with the tykes, this punched-up version of a camp comfort dish is sure to be a hit. Cooked chicken breast, tofu, or canned tuna can replace salmon, if desired. Recipe can be halved and extras can be reheated in a pot with a little rehydrated milk powder.
2 - 5 1/2 oz (160 g) cans wild salmon
1/4 tsp (1 mL) salt
1/2 tsp (2 mL) black pepper
1 tsp (5 mL) red chili flakes
1/4 tsp (1 mL) nutmeg
1 cup (250 mL) low-fat sharp cheddar cheese, shredded
2 Tbsp (30 mL) butter
1 lb (450 g) whole grain rotini
1/4 cup (60 mL) skim milk powder or soy milk powder
1 pint (500 mL) cherry tomatoes, quartered
3 cups (750 mL) baby spinach
Salt and pepper to taste
At home
Drain salmon and place in reusable container along with salt, black pepper, chili flakes, and nutmeg. Place cheese in separate container; put butter in another small container.
At camp
Bring pot of water to a boil over camp stove and cook rotini until slightly al dente. Stir occasionally to keep pasta from sticking.
Meanwhile, rehydrate milk powder with about 1/2 cup (125 mL) water; whisk until the consistency of liquid milk.
Carefully drain pasta and mix with milk, cheese, and butter until pasta is well coated. Add salmon, cherry tomatoes, and baby spinach to pasta; toss together. Season with additional salt and pepper, if desired.
Serves 6.
Each serving contains: 419 calories; 29 g protein; 9 g total fat (4 g sat. fat, 0 g trans fat); 60 g carbohydrates; 1 g fibre; 452 mg sodium
Source: "Get fired up", alive #346, August 2011
Salmon Mac and Cheese
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
