Makes 4 servings
Cooking time: n/a


White Sauce 

  • 2 cups  low-fat milk  500 mL
  • ¼ tsp  nutmeg  1 mL
  • Pinch  cayenne pepper  Pinch
  • 4 tsp  flour, preferably whole wheat  20 mL
  • 1 tbsp  olive oil  15 mL
  • ¼ cup  grated Parmesan cheese  50 mL
  • 2  leeks, thinly sliced  2
  • ¼ cup  white wine  50 mL
  • 2 tbsp  chopped shallots or onions  25 mL
  • 2  cloves garlic, crushed  2
  • 10 oz  linguine, preferably spinach pasta  300 g
  • 12 oz  salmon fillets, skinned, boned and cubed  375 g
  • 3 tbsp  minced fresh dill (or 1 tsp/5 mL dried)  45 mL
  • Pinch  freshly crushed peppercorns, preferably pink peppercorns Pinch 


  1. White Sauce: In a saucepan bring milk, nutmeg and cayenne to a boil; remove from heat. In another saucepan, combine flour and olive oil over medium heat; cook, stirring, until blended. Gradually add hot milk mixture, whisking constantly; cook, whisking, until thickened, about 5 minutes. Stir in Parmesan; set aside.
  2. In a saucepan combine leeks, wine, shallots and garlic; bring to a boil, reduce heat and cook until vegetables soft, about 10 minutes. Meanwhile, cook the pasta.
  3. In a large pot of boiling salted water, cook linguine 8 to 10 minutes or until al dente. Stir white sauce and salmon into leek mixture; cook just until salmon is barely done, about 3 minutes. Toss drained pasta with sauce, dill and pepper. Serve immediately. 


Canada’s Choice per Serving: 3 Carbohydrates, 2 ½ Meat & Alternatives

Recipe reprinted with permission from Complete Canadian Diabetes Cookbook, Katherine E. Younker, Robert Rose Inc., 2005,

Nutritional Information

Per Serving
Calories 378
Total Fat 10 g
Saturated Fat 3 g
Cholesterol 41 mg
Sodium 161 mg
Carbohydrates 48 g
Fiber 5 g
Protein 23 g

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