When I’m having an IBS flare, I don’t normally like to eat raw vegetables as they can be difficult to digest when your gut is already inflamed. So, I do like the French do – I lightly sautee my veggies until they begin to soften and then toss in the greens just until they are warm. I love this quick and easy lunch as it is filling yet light and healthy.
Further Food Nutritionist Commentary:
By Alex Lane, MS, RDN/LD
Roast Salmon Salad
1/3 pound of salmon fillet
1 tablespoon olive oil
1/2 cup red bell pepper (roughly chopped)
1/4 cup cucumber (roughly chopped)
1/2 cup cherry tomatoes (cut in half)
2 cups mixed greens
2 tablespoons sherry vinegar
1. Preheat oven to 400*F.
2. Rinse salmon, pat dry, and lightly season with salt and pepper.
3. Cover the Salmon and put into the oven for 10-15 minutes, depending on the thickness of the cut.
4. In the meantime, chop your vegetables.
5. Heat the oil in a medium sized pan. Lightly sautee peppers until they begin to soften.
6. Add in cucumbers and toss for 1-2 minutes. Then add in tomatoes and toss for 1 minute.
7. Remove the pan from the heat and toss in the greens just enough to warm them.
8. Toss in the sherry vinegar and then transfer your greens to a plate. When the salmon is done, put it on top of your greens.
Per Serving: Calories: 376; Total Fat: 24g; Saturated Fat: 3g; Monounsaturated Fat: 13g; Polyunsaturated Fat: 5g; Cholesterol: 83mg; Sodium: 154mg; Potassium: 743mg; Carbohydrate: 11g; Fiber: 3g; Sugar: 8g; Protein: 33g
Nutrition Bonus: Vit A: 146%; Vit : 105%; Iron: 35%
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