Salmon, Bean, and Orzo Salad

Recipe developed by Emily Richards, PH Ec

© Heart and Stroke Foundation 2011

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Heart and Stroke Foundation

Ingredients

1 salmon fillet (375 g/12 oz)

5 mL (1 tsp) chili powder

5 mL (1 tsp) grated lime rind

125 mL (1/2 cup) whole-wheat orzo pasta, uncooked

1 can (540 mL/19 oz) of red kidney beans, drained and rinsed

1 medium orange or yellow pepper, chopped

250 mL (1 cup) corn kernels, drained

2 medium tomatoes, chopped

45 mL (3 tbsp) chopped fresh parsley

175 mL (3/4 cup) medium spicy salsa

15 mL (1 tbsp) lime juice

Optional: small handful of chopped toasted almonds

Salmon, Bean, and Orzo Salad

This salad is perfect to tuck into your lunch bag for work. If you don't have time to cook salmon, simply use two cans of salmon instead.

Servings: 6

Difficulty level: Intermediate

Nutritional Information

Calories: 281

Protein: 20 g

Total fat: 7 g

Saturated fat: 1 g

Dietary cholesterol: 32 mg

Carbohydrate: 37 mg

Dietary fibre: 8 g

Sodium: 512 mg

Potassium: 739 mg

Instructions

In small bowl, combine chili powder and lime rind and rub it all over the salmon fillet.

Place salmon, skin side down, on greased grill over medium high heat and close lid. Grill for about 10 minutes or until fish flakes easily when tested with fork. Remove to plate and set aside.

Meanwhile, in saucepan of boiling water, cook orzo for about 8 minutes or until tender but firm. Drain well and place in large bowl. Add beans, pepper, corn and tomatoes.

Remove skin from salmon and break apart into large chunks and add to bowl. Add parsley and toss gently to combine. Stir in salsa and lime juice and toss again. Sprinkle with almonds before serving (optional).

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2011.

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