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My parents used to always make salmon patties when I was growing up and I loved them but never really made them on my own before. When I talked to my mom on the phone the other day she told me they had krabby patties for dinner (a joke because I accidentally called them that one night when I was younger after watching Spongebob). I decided I wanted to try and make some along with mashed cauliflower, something else I have never made before, and green beans. It all turned out delicious! I know it sounds weird but I think I am now obsessed with mashed cauliflower…and salmon patties…and green beans. But seriously, a serving of the mashed cauliflower is half a pound of the florets cooked and mashed…I could eat pounds of cauliflower a day and be happy now! They looked like mashed potatoes and the flavor was great, very similar, but not exactly the same taste as them. I think even better! I got the idea of the mashed potatoes from Fatfree Vegan Recipes and the salmon patties and dill sauce from Eating Well, but of course, still made my changes to fit my eating style.

Salmon Patties with Creamy Mashed Cauliflower and Green Beans

Salmon Patties

Servings: 4

Prep/Total Time: 45 minutes

Nutrition Info: Calories-324g; Fat-10g; Cholesterol-129mg; Sodium-585mg; Carbohydrates-21g; Fiber-7g; Protein-31g; Sugar-5g

Ingredients

  • 1 1/2 tsp extra-virgin olive oil
  • 1 small onion, finely chopped
  • 1 stalk celery, finely diced
  • 2 Tbsp chopped fresh parsley
  • 15 oz canned wild Alaskan salmon, drained
  • 1 large egg, lightly beaten
  • 1 1/2 tsp Dijon mustard
  • 1/2 cup oat flour
  • 1/2 tsp freshly ground pepper
  • dill sauce, (recipe follows)
Directions
  1. Preheat oven to 450°F. Coat a baking sheet with cooking spray.
  2. Heat 1 1/2 tsp oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat.
  3. Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and mustard; mix well. Add the onion mixture, oat flour and pepper; mix well. Shape the mixture into 8 patties, about 2 1/2 inches wide.
  4. Spray a cookie sheet with cookie spray and bake the salmon cakes until golden on top, 15 to 20 minutes, turning over halfway through cooking. Meanwhile, prepare Creamy Dill Sauce. Serve salmon cakes with sauce and fall in love!

Dill Sauce

Servings: 4

Prep/Total Time: 3 minutes

Nutrition Info: Calories-28g; Fat-2g; Cholesterol-2mg; Sodium-50mg; Carbohydrates-2g; Fiber-0g; Protein-0g; Sugar-3g

Ingredients

  • 4 Tbsp reduced-fat, olive oil based mayonnaise
  • 4 Tbsp nonfat plain greek yogurt
  • 1 pickle, chopped
  • 1 Tbsp lemon juice
  • 1 Tbsp dill
  • ground pepper, to taste
Directions
  1. Combine all ingredients in a small bowl and mix well.

Creamy Mashed Cauliflower

Servings: 4

Prep/Total Time: 3 minutes

Nutrition Info: Calories-42g; Fat-00g; Cholesterol-0mg; Sodium-42mg; Carbohydrates-7g; Fiber-1g; Protein-1g; Sugar-2g

Ingredients

2 1-lb bag frozen cauliflower florets
1/2 cup unsweetened almond milk
1/2 cup no sodium vegetable broth
2 clove garlic, minced
1 tsp oregano
1/2 tsp salt 
black pepper, to taste
2 tsp cornstarch — mixed with
2 Tbsp water

Directions

  1. Cook frozen cauliflower by following the package directions. Cook until it is very well done (soft) approx. 8-10 minutes. (You may also use 1 pound of fresh cauliflower.) Put into a colander and drain.
  2. While cauliflower is cooking, combine almond milk, broth, garlic and seasonings in a small saucepan over medium heat. When it reaches a boil, add the cornstarch/water mixture, stirring constantly until thickened. Set aside for next step.
  3. When cauliflower is cool enough for you to handle, squeeze as much water out of it as possible. (I put it into a colander and pressed it with the back of a big spoon.) Next, put the cauliflower into a food processor and whir on high for a minute. Add the sauce from step 2 slowly. Process until the cauliflower is creamy and smooth.
  4. Add additional seasoning to taste. Serve hot/warm.

BBQ Green Beans

Servings: 4

Prep/Total Time: 3 minutes

Nutrition Info: Calories-58g; Fat-0g; Cholesterol-0mg; Sodium-80mg; Carbohydrates-12g; Fiber-4g; Protein-2g; Sugar-6g

Ingredients

  • 4 cups fresh green beans, ends trimmed
  • 2 Tbsp bbq sauce
  • salt, to taste
  • black pepper, to taste

Directions

  1. Set the oven on broil and spray a cookie sheet with nonstick spray
  2. Toss the green beans with the bbq sauce and seasonings
  3. Broil at the top of the oven for about 3-5 minutes

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