Lentil Salad with Salmon

Healthy sources of protein are essential to keeping meals healthy. We often orientate towards carbs in our western culture when we have many great options available which allow our bodies energy without the added sugars (which carbs are broken down into).

Full of flavour, this simple lunch is colourful and packs a punch when it comes to protein.

Prep Time: 20 minutes  ~ Serves 4

Ingredients:

  • 1/8 cup lemon juice
  • 1/4 cup fresh dill, chopped
  • 1 tsp Dijon mustard
  • salt and pepper to taste
  • 1/4 cup Olive Oil
  • 1/2 red pepper chopped
  • 1 cup cucumber chopped
  • 1 cup red onion chopped
  • 1 can lentils (rinsed)
  • 1 can salmon (213 grams/7oz)

* If you choose to use whole lentils prepare in the following manner:  boil 3 cups of water, add 1 cup lentils and bring to boil again.  Cover, reduce heat and simmer 15-20 minutes.

Mix lemon juice, Dijon mustard, salt and pepper, and Olive oil in a bowl.  Add fresh dill, red pepper, cucumber, red onion, lemon and salmon.  Mix and serve over lettuce.

Darling Daughter’s Notes:  A little to lemony for me.  I enjoyed everything else but asked if mom would use less lemon next time.  To cut the lemon taste I added a Tbsp of mayonnaise. 

Suggested Nutritional Values (2 portions): Calories 397, Protein 23g, Carbohydrates 35g, Dietary Fiber 12g, Sugars 6g, Total Fat 20g, Cholesterol 27mg, Sodium 50mg

Great Mineral Bonuses:  Omega 3 EPA 291mg, Omega 3 DHA 614mg, Vitamin C 67%, Folate 72%, Vitamin B6 56%, Vitamin B12 49%, Copper 46%, Thiamine 39%, Niacin 37%

Diabetes Type 2 Suggestions:   This is a healthy diabetic recipe.  Although the Carb load looks high at 35g (15g being 1 serving/meal suggestion) remember that you are cutting that number by the fibre provided 12g … so the Carb load in this meal becomes 13g or 1 serving.  It is a great source of energy through protein and is low in both sugars and sodium.  

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s