Salmon Asian Vegetable & Arugula Salad


So it's one of those busy days when I have a chance to run home for lunch in between Pilates and Nutrition sessions. Time to be creative with a health focus! Lots of times I will use canned tuna in water for a quick protein source for lunch. Today I grabbed some canned pink salmon for a new alternative. In one little can there are about two servings. Only 60 calories and 10 grams of protein each. That's a good enough nutrition score to eat the whole can!

Whenever I'm making a meal I think of the MyPlate Method. Half of your plate should be covered in non-starchy vegetables (not corn, peas, potatoes, etc), 1/4 lean protein, 1/4 whole grains and don't forget low-fat dairy and fruit servings during the day. Today this huge salad covered more than half of the plate, in fact, I used one of my serving bowls to fancy it up!

Ingredients:

  • Arugula: enough to fill the base of the bowl
  • Frozen asian vegetable stir-fry blend: mine had yellow peppers, carrots, broccoli, snap peas
  • Avocado: half of a half
  • Cilantro
  • Scallions: 1/2 - 3/4 of a stalk, chopped
  • Non-fat plain Greek Yogurt: ~ 2 Tbsp.
  • Sesame seeds: 1-2 Tbsp.
  • Low-carb whole grain tortilla
  • Salt (just a little people), pepper to taste

Directions:

  • Start boiling a pot of water and place frozen veggies in a steamer basket over the top. (Steaming reserves those nutrients!)
  • Fill your BIG bowl with arugula greens
  • Rinse the canned salmon, put into a small bowl; mix with Greek Yogurt, scallions, cilantro
  • Slice avocado in the skin and scoop out half. (I ran my spoon along the inside of the skin and added this to the salmon mixture. Most of the nutrients are found right under the skin of the avocado)
  • Slice your tortilla in half, and then 1/4. Drop into the toaster to make 2 crisps.
  • Pile the steamed veggies on one side of the greens, salmon mixture on another, avocado on another

*I added about a Tbsp of dijon mustard into the salmon as well. It added a little sweetness!

Now that it looks beautiful, toss it together and enjoy!

  • Season with salt & pepper, add extra scallions, cilantro and sesame seeds on top

 These are the Tortillas I used and toasted. I tried them at the American Dietetic Association's Food and Nutrition Expo in San Diego. They are only 80 calories per whole tortilla!

 

 

Baby FoodJodi BullockComment