Creamed Salmon

Creamed Salmon served on rice is one of those dishes that are so quick, so easy and so delicious - that they are easy to forget to serve.

A creamed protein dish is always more satisfactory if it is served on some other food, particularly one high in carbohydrate. When this is done, a better balanced dish is the result.

Creamed salmon and rice make a very nutritious and appetizing combination, especially if you use brown rice. But don't forget that there are many other nutritious grain selections available that your family or guests might enjoy.

Use your favourites - pasta, quinoa, barley - and then try something else for a change. Dishes like Creamed Salmon are even tasty over wholewheat toast.

This is not only a cost-effective dish - yes, cheap food! - but high in omegas and calcium and can pretty much be made with staples straight from your pantry.

It's also easy to add in cooked vegetables like frozen peas and carrots, or steam some finely chopped onions, carrots or celery and add them.

Some prefer the more delicately flavoured vegetables as an addition to Creamed Salmon but many others like to add in steamed kale or spinach and other vegetables that have a stronger flavour. You know you family so use your best judgement - and then experiment every so often.

It's so easy to do with Creamed Salmon (or any creamed fish) because you can just add small amounts, finely chopped, so nothing is too overpowering.

Creamed Salmon with Rice

You can easily use tuna in place of the salmon.

1 c. salmon (cooked or canned)

1 c. medium white sauce (recipe follows)

Steamed rice

Break the salmon into moderately small pieces and carefully fold these into the hot white sauce. Serve this on a mound of hot steamed rice.

White Sauce

2 Tbsp Butter or margarine

2 Tbsp all-purpose flour

1/2 tsp salt

pinch each pepper and paprika

1 cup milk

1. Melt the butter in saucepan (or double boiler if you need to keep it hot for any length of time) over a low heat, slowly so it doesn't brown or burn.

2.Stir in rest of ingredients with wooden spoon or whisk. Continue stirring until smooth.

3. Remove from heat.

4. Slowly and gradually blend in milk.

5. Return to direct medium heat and stir constantly with wooden spoon until sauce has thickened and is smooth.

6. Season to taste.

Creamed Salmon isn't the only recipe to use White or Cream Sauce with - it's very versatile and good to use with vegetables, chicken, seafood and in casserole dishes.

To keep hot, cover and place over simmering water, as in double boiler pot.

Recipe makes 1 cup.

To make it thinner, use 1 Tbsp each butter and flour.

To make it thicker, use 1/4 cup each butter and flour.

Cheese Sauce

1. Add 1/2 to 3/4 cup shredded cheese. Less if you use "old" or stronger flavoured cheese, more if you use a milder processed cheese.

2. Add 1 tsp Worcestershire sauce

Add cooked macaroni to Cheese Sauce and you have Creamy Mac n' Cheese. With or without the salmon or tuna or veggies or cut-up weiners or...

To Make A Storage White Sauce Mix:

1 cup butter or margarine

2 cups milk powder (instant, nonfat) (or, 1 1/2 cups non-instant nonfat milk powder)

1 cup all purpose flour.

2 tsp salt

1. Combine dry ingredients in a large bowl (or kitchen machine or mixer with whisk). Mix well.

2. Add butter and cut in until it resembles fine crumbs. Use a pastry blender or 2 knives if you don't have a kitchen machine.

3. Pack in an airtight container, store in a cool dry place (refrigerator or freezer) and use within 2 months.

To use:

1. Add 1 cup cool water to 1/2 cup white sauce mix in a small saucepan.

2. Stir continually while cooking over a low heat. Stir with a wooden spoon until smooth.

3.Season as desired.

Yield about 1 1/2 cups Cream or white sauce

(If you're wondering, the reason you use a wooden spoon is so that you don't scrape anything off the bottom of the pan that is overcooked or brown.)

Best Pennywise Tip? Use all of the recipe ideas above!

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