Healthy Recipes - Lemony Lentil Salad with Salmon

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Lemony Lentil Salad with Salmon

EatingWell Test Kitchen

Salmon and lentils are a familiar combo in French bistro cooking; here they combine in a quick and easy salad. For the best presentation, flake the salmon with a fork, then stir gently into the salad to keep it in chunks, not tiny bits.

Servings: 6 servings, 1 cup each
Total Time: 30 minutes
Ease of Preparation: Easy
Health: Heart Healthy, Low Cholesterol, Low Sat Fat, High Fiber, High Calcium, High Potassium, Low Sodium

Ingredients:

Lemony Lentil Salad with Salmon
1/3 cup lemon juice
1/3 cup chopped fresh dill
2 teaspoons Dijon mustard
1/4 teaspoon salt
Freshly ground pepper to taste
1/3 cup extra-virgin olive oil
1 medium red bell pepper , seeded and diced
1 cup diced seedless cucumber
1/2 cup finely chopped red onion
2 15-ounce cans lentils , rinsed, or 3 cups cooked brown or green lentils (see Tip)
2 7-ounce cans salmon , drained and flaked, or 1 1/2 cups flaked cooked salmon

Steps:

1: Whisk lemon juice, dill, mustard, salt and pepper in a large bowl. Gradually whisk in oil. Add bell pepper, cucumber, onion, lentils and salmon; toss to coat.

Nutrition: (Per serving)

Calories - 354
Carbohydrates - 25
Fat - 18
Saturated Fat - 3
Monounsaturated Fat - 12
Protein - 24
Cholesterol - 31
Dietary Fiber - 9
Potassium - 743
Sodium - 194
Nutrition Bonus - Vitamin C (80 daily value), Folate (49 dv), Selenium (40 dv), Iron (25 dv), Potassium (21 dv), Calcium (20 dv).

Cover and refrigerate for up to 8 hours.

Tip: To cook lentils: Place in a saucepan, cover with water and bring to a boil. Reduce heat to a simmer and cook until just tender, about 20 minutes for green lentils and 30 minutes for brown. Drain and rinse under cold water.

Related Links:

• Grilled Salmon with North African Flavors
• More Healthy Salmon Recipes

EatingWell

This news arrived on: 10/27/2009

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