Heart-Smart Salmon Dip

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By: Andrew Chase

Cold-water fish, such as salmon, sardines and mackerel, offer a defence against heart disease and stroke in a number of ways. The type of fat they contain – omega-3 fatty acids – not only decreases the risk of developing blood clots that can lead to a heart attack or stroke, but also promotes healthier blood pressure and triglyceride readings. (Triglycerides, kissing cousins to cholesterol, are potential artery-clogging fats.) You can replace the salmon with 2 cans (each 106 g) water-packed sardines or an equivalent amount of canned mackerel, if you prefer. This dip is good for a snack with crudités or whole grain crackers.

Ingredients

3/4 cups (175 mL) pressed dry low-fat (0.1%) cottage cheese

2/3 cups (150 mL) fat-free yogurt

1 tbsp (15 mL) lemon juice

2 cans (each 170 g) water-packed skinless boneless sockeye salmon, drained

1 clove garlic, pressed

1 shallot, minced, or 2 tbsp/30 mL minced onion

1/4 cup (60 mL) finely chopped fresh chives

2 tbsp (30 mL) finely chopped fresh parsley

2 tsp (10 mL) sweet paprika

1/2 tsp (2 mL) smoked or sweet paprika

1/4 tsp (1 mL) black pepper

Preparation

In food processor, whirl together cottage cheese, with yogurt and lemon juice until smooth with no curds remaining. Add salmon; whirl until mashed. Pulse in garlic, shallot, chives, parsley, sweet and smoked paprikas, and pepper until well mixed.

Makes 2 cups/500mL.

Serving(s): 2 cups/500 mL

Nutritional Information
Per 1 tbsp/15 mL: about
Calories	19
Protein	3 g
Fat (total)	1 g
Sat. Fat	Trace
Carbohydrate	1 g
Fibre	Trace
Cholesterol	4 mg
Sodium	31 mg
Calcium	2 % RDI
Iron	1 % RDI
Vitamin A	1 % RDI
Vitamin C	2 % RDI
Folate	1 % RDI

Also in this menu:

7 heart-healthy recipes

Source

Homemakers Magazine: February/March 2008

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