Timer Prep Time: 10 mins
Cook Cook Time: 5 mins
Portions Serves: 4

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

  1. COMBINE greens and broth in large nonstick skillet and sauté until wilted. Add oil and garlic, cook; stirring for 2 minutes.
  2. STIR in beans, pepper, lemon rind and juice; cook for 1 minute to heat through. Remove from heat and stir in parsley.
  3. DIVIDE bulgur among 4 bowls and top with greens mixture, mushrooms and tomato. Place salmon fillets over top if using to serve.
Nutritional Information (per serving)
Calories 290 Fat 6g
Saturated 1g Trans 0g
Cholesterol 0mg Sodium 270mg
Potassium 685mg Calcium 174mg/17%
Carbohydrate 52g Fibre 13g
Sugars 5g Protein 13g
Vitamin A 10% Vitamin C 110%
Iron 25%

*The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.

Recipe by

Emily Richards,

Professional Home Economist