Active time: 15 minutes Total time: 15 minutes
Whether you are looking for a packable lunch or a secretly healthy dip to serve at a get-together, look no further. Canned salmon is rich in omega-3 fats — and, combined with Greek yogurt — delivers a delicious protein-packed dip or spread. Cauliflower has the crunch you crave, without all the carbs of crackers.
RD tip: This multi-functional snack checks all the boxes: high in protein, anti-inflammatory omega-3 fatty acids, a serving of vegetables, high in fiber, and it also contains probiotics thanks to the yogurt. You’ll feel full, support your gut health, and support your heart health all in one satisfying snack.
Salmon Pate With Cauliflower Dippers
Ingredients
- 2 4-ounce (110g) cans pink salmon, drained
- 1/2 cup (30g) fresh parsley
- 1 cup (240ml) fat-free Greek yogurt
- 2 teaspoons fresh lemon zest
- 2 tablespoons minced onion
- 1 medium head cauliflower
Directions
Place the drained salmon and parsley in the bowl of a food processor and process until well-minced. Scrape down and add the yogurt, lemon zest and onion and process to mix. Scrape into a 3-cup storage container and refrigerate until cold.
Cut the cauliflower into large florets, and peel and slice the stem. Keep tightly covered in the refrigerator. Use cauliflower to scoop up the salmon pate.
Serves: 4 | Serving Size: 1/2 cup pate, plus 1 cup of cauliflower dippers
Nutrition (per serving): Calories: 133; Total Fat: 1g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 20mg; Sodium: 255mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 5g; Protein: 22g
