The light whole wheat farfalle with salmon, with smoked salmon and creamy without cream, is the alternative to the classic version of farfalle with salmon or farfalle with salmon and cream.
Better than the originals, I guarantee!
Compared to fresh fish, smoked fish contains:
• more salt;
• less fat, but this also means less essential fats [omega 3];
• more protein;
and it represents a valid alternative to fresh salmon.
I have never liked cooking cream and replacing it with non-fat Greek yogurt was not a sacrifice.
A low-calorie diet also means this: not just giving up but often discovering something lighter that satisfies you more than the original in terms of digestibility and taste.
I chose whole wheat farfalle.
The light whole wheat farfalle with salmon is a one-dish meal as it concentrates the characteristics that distinguish a balanced meal in a single course.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 20 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 1/4 cup non-fat Greek yogurt
- 1/2 tsp extra virgin olive oil
- 1/2 tsp lemon juice (filtered)
- 1 pinch mixed peppercorns (with grinder)
- 5.6 oz whole wheat farfalle
- smoked salmon (quantity according to dietary plan)
- to taste onion (chopped)
- 1 shot glass white wine
- 1 pinch mixed peppercorns (with grinder)
- to taste chopped parsley
Suggested Tools
- 1 Bowl
- 1 Knife
- 1 Cutting Board
- 1 Pan non-stick
Preparation
In a bowl, pour:
• the Greek yogurt;
• the extra virgin olive oil;
• the filtered lemon juice;
• the pepper;
and whisk vigorously with a teaspoon until you obtain a homogeneous sauce.→ alternatively, simply use 1/4 cup of Greek yogurt.
Separate the slices of smoked salmon and chop them coarsely with a knife.
In a pan, add the chopped onion and let it wilt for a few seconds.
Deglaze with a shot of white wine.
Add the salmon, stir, and sauté until it changes color evenly without overcooking it as it will be heated later.
Cook the pasta, rinse it under running water, and drain it.
Meanwhile, heat the salmon.
Add the pasta to the pan with the salmon and mix.With the heat off, add the Greek yogurt sauce or Greek yogurt, the chopped parsley, and mix to blend.
Plate.
Grind some more pepper.Your light whole wheat farfalle with salmon is ready.
Enjoy your meal!
Variations
What can be used instead of Greek yogurt?
• light spreadable fresh cheese [cottage cheese, ricotta, Philadelphia];
• light pink sauce made with ricotta and tomato sauce.
FAQ (Frequently Asked Questions)
Which yogurt?
• non-fat plain or Greek yogurt
read the label carefully and choose a non-fat plain or Greek yogurt that contains only the natural sugars of the milk, I usually use one of the following:
– FAGE Total 0% fat no added sugars;
– KALOS Greek Yogurt 0% with slightly higher sugar content than the previous one [available at MD].About smoked salmon
Compared to fresh product, smoked salmon contains:
• more salt;
• less fat, but this also means less essential fats [omega 3];
• more protein;
and represents a valid alternative to fresh salmon.Can I use fresh salmon instead of smoked salmon?
Alternatively, you can use fresh salmon.
