Flaked salmon with broccoli and rice

Ready for freezing

one meal portion

Source : Annabel Karmel's book
Preparation : 10 minutes, Cooking : 20 minutes
Provides : Beta Carotene, calcium, potassium, protein, vitamin B, Omega DHA
Suitable for freezing

Ingredients :
150g salmon fillet, skinned and deboned
90ml milk
30g butter
1/2 shallot, minced
90g broccoli, cut into small florets
90g carrot, finely chopped
1 tomato, deseeded and skinned, finely chopped
60g grated cheddar cheese
100 g soft rice/porridge

Place the salmon into a saucepan, cover with milk and poach gently for about 6 minutes
Meanwhile, melt a butter in a pan, add shallot and cook softly until softened. Add carrot and broccoli and sautee until soft. Add tomato and saute for 5 minutes or more until soft/mushy.
Remove the pan from heat and stir in the chesse until melted.
Flake the fish carefully with for and checking for the bones. Stir in vegie sauce and mix with the porridge/rice.