Gluten-Free, Nut-Free, Soy-Free
SERVES 4
PREP TIME: 5 MINUTES
For a protein-packed salad that you can make in minutes and that requires hardly any preparation at all, use canned salmon and some simple vegetables and herbs. Serve it on a sandwich or crackers, or try it over greens for lunch. Alternatively, package it for use later in the week for a grab-and-go lunch or snack.
2 (5-ounce) cans salmon, drained
¼ cup nonfat plain Greek yogurt or soy yogurt
1 medium celery stalk, diced
½ small to medium cucumber, diced
3 tablespoons finely chopped scallions, green and white parts
1 tablespoon chopped fresh dill
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
1 tablespoon freshly squeezed lemon juice
Bioactive ingredients:
salmon, yogurt, celery, onion, lemon
In a small mixing bowl, combine the salmon, yogurt, celery, cucumber, scallions, dill, salt, pepper, and lemon juice. Mix well. Store covered in the refrigerator for up to 4 days.
Per Serving:
Calories: 111; Total fat: 4g; Saturated fat: 1g; Protein: 16g;
Total carbohydrates: 3g; Fiber: 1g; Sugar: 1g; Cholesterol: 39g
VARIATION:
Consider using an equal portion of canned tuna instead of salmon. Swap in or out any vegetables that you prefer. One medium carrot, ½ bell pepper, or both work well and add even more health benefits.