Ingredients
A mixture of greens, white beans and salmon make for a filling dinner with lots of flavour and texture.
1 tub (312 g) cooking greens (which include baby kale, spinach and arugula)
1/2 cup (125 mL) sodium reduced vegetable broth
2 tsp (10 mL) extra virgin olive oil
4 cloves garlic, minced
1 can (398 mL) white kidney beans, drained and rinsed
1 red bell pepper, chopped
1 tsp (5 mL) finely grated lemon rind
2 tbsp (30 mL) lemon juice
3 tbsp (45 mL) chopped fresh parsley
2 cups (500 mL) cooked bulgur, reheated
2 cooked Portobello mushrooms, sliced
1 tomato, chopped
4 salmon fillets, roasted (optional)
Preparation
- COMBINE greens and broth in large nonstick skillet and sauté until wilted. Add oil and garlic, cook; stirring for 2 minutes.
- STIR in beans, pepper, lemon rind and juice; cook for 1 minute to heat through. Remove from heat and stir in parsley.
- DIVIDE bulgur among 4 bowls and top with greens mixture, mushrooms and tomato. Place salmon fillets over top if using to serve.
Nutritional Information
-
290
-
6g
-
1g
-
0g
-
0mg
-
270mg
-
13g
-
685mg
-
52g
-
5g
-
25%
-
10%
-
110%
-
0.2 µg
-
≥212 µg
-
174mg/17%
-
13g
-
120 mg
Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium, vitamin D, protein, magnesium and vitamin K while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.
