Lemon Salmon & Navy Bean Salad: ChefMD™

Aired on Lifetime Television
Sunday, October 7 and November 25, 2007
Show 421

 Download Recipe PDF

Food as MedicineSM Tips: Not only are navy beans a source of cholesterol-lowering fiber and great for heart health, but they also can keep blood sugar levels from rising quickly after a meal. They're a great choice for people with diabetes.

Culinary Technique Tip: When cooking with navy beans, presoak them and pour off the water. This makes them easier to cook and to digest.

Culinary Taste Tip: The small bones in the canned salmon are not noticeable when the salad is eaten and they provide an excellent source of calcium.

Lemon Salmon and Navy Bean Salad

Preparation time: 15 minutes
Cooking time: 0 minutes
Servings: 4
Calories: 274 per serving (31% from fat)

Ingredients:

1 (15 to 16 oz.) can no salt added navy beans, rinsed and drained
1 cup bottled well drained roasted red bell pepper strips
1 tablespoon extra virgin olive oil
¼ teaspoon crushed red pepper flakes
1 (14½ oz.) can sockeye salmon, drained, large bones and skin discarded
2 tablespoons fresh lemon juice (juice of ½ lemon)
6 cups chopped romaine lettuce
Chopped fresh basil or Italian parsley (optional)

Preparation:

In a large bowl, combine beans, pepper strips, oil and pepper flakes, tossing to coat. Break salmon into chunks and place over beans in bowl. Drizzle lemon juice over salmon. Arrange lettuce on four serving plates. Toss mixture lightly and serve over lettuce. Top with basil, if desired.

Substitutions:

Red leaf lettuce may replace the romaine lettuce.

Tip:

The small bones in the canned salmon are not noticeable when the salad is eaten and they provide an excellent source of calcium.

Nutritional Analysis:

Total fat (g): 10
Fat calories (kc): 87
Cholesterol (mg): 31
Trans fatty acids (g): 0
Saturated fat (g): 2
Polyunsaturated fat (g): 2
Monounsaturated fat (g): 4
Fiber (g): 8
Carbohydrates (g): 23
Sugar (g): 2
Protein (g): 24
Sodium (mg): 430
Calcium (mg): 260