Seafood chopped salad is easy, healthy and delicious
Curly kale forms the base of this salad, but you could use chard or spinach. To the greens, add a multitude of chopped veggies, such as broccoli, cabbage and carrots. Finish with rich salmon for protein and a drizzle of creamy yogurt dressing to bring it all together.
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Superfood Chopped Salad with Salmon and Creamy Garlic Dressing
Serves 4
Active Time: 30 minutes
Total Time: 30 minutes 1 pound salmon fillet
1⁄ cup low-fat plain yogurt 2
1⁄ cup mayonnaise 4
2 tablespoons lemon juice 2 tablespoons grated Parmesan cheese
1 tablespoon finely chopped fresh parsley
1 tablespoon snipped fresh chives 2 teaspoons reduced-sodium tamari 1 medium clove garlic, minced
1⁄ teaspoon ground pepper 4
8 cups chopped curly kale 2 cups chopped broccoli 2 cups chopped red cabbage 2 cups finely diced carrots
1⁄ cup sunflower seeds, toasted 2
Arrange rack in upper third of oven. Preheat broiler to high. Line a baking sheet with foil.
Place salmon on the prepared baking sheet, skin-side down. Broil, rotating the pan from front to back once, until the salmon is opaque in the center, 8 to 12 minutes. Cut into 4 portions. Meanwhile, whisk yogurt, mayonnaise, lemon juice, Parmesan, parsley, chives, tamari, garlic and pepper in a small bowl. Combine kale, broccoli, cabbage, carrots and sunflower seeds in a large bowl. Add 3⁄ cup of the dressing and
4 toss to coat. Divide the salad among 4 dinner plates and top each with a piece of salmon and about 1 tablespoon of the remaining dressing.
Recipe nutrition per serving: 409 1⁄
3 Calories, Total Fat: 24 1/5 g, Saturated Fat: 4 1/5 g, Cholesterol: 62 4/5 mg,
Carbohydrates: 18 2⁄ g, Fiber: 5 4/5 g, 3
Total Sugars: 7 g, Protein: 317 / 8g, Sodium: 356 2/5 mg, Potassium: 1151 3/5 mg, Iron: 2 2/3 mg, Folate: 145 2⁄
3 mcg, Calcium: 235 2/5 mg, Vitamin A: 103017 / 8IU, Vitamin C: 1091 / 2mg