Salmon Chopped Superfoods Salad With Creamy Garlic Dressing
The title “superfood” gets tossed around a lot, especially when it’s used to describe an ingredient in a specific diet plan. In the case of kale it is a pretty good description. This easy but delicious recipe for a chopped salad with salmon and a creamy garlic dressing is not only very keto friendly, it is also tasty and healthy.
Is Kale Really That Good For You?
In a word, yes. Kale is a type of leaf cabbage and it’s leaves are usually green or purple. Because the plant doesn’t grow into a head like most cabbages it is considered to be a wild cabbage with edible leaves. Originally grown in the Mediterranean, it soon was found in most parts of Europe, finally reaching North America when it was brought to Canada by Russian traders.
When kale is eaten raw, such as in this salad recipe, it is a great source for a wide variety of vitamins and minerals. According to the FDA, kale is considered very rich (meaning more than 20% of DV requirements) in vitamins A, B6, C, folate and K as well as manganese. It also supplies your body with high levels of 5 other vitamins and 5 other minerals. That’s a lot of edible health for just one plant.
Salmon Is Very Keto Friendly
The main source of protein in this recipe is salmon, a very keto friendly ingredient. Besides tasting great, salmon is rich in protein rich and carb free. Salmon is also an excellent source of omega 3 oils which have been found to be helpful in lowering blood sugar levels.
This recipe calls for the salmon to be broiled. You can also bake the salmon, it will take a bit more time but the texture will be a bit flakier. Either cooking method works well and neither cooking method will change the nutritional value of the fish. Your goal is to lose weight, but that doesn’t mean you can’t enjoy a tasty meal.
Chopped Superfood Salad With Salmon
1 pound salmon fillet
1/2 cup lowfat plain yogurt
1/4 cup mayo
2 tablespoons lemon juice
2 tablespoons shredded or grated Parmesan
1 tablespoon chopped parsley
1 tablespoon snipped chives
2 tablespoons soy sauce
1 garlic clove minced
1/4 teaspoon pepper
8 cups curly kale
2 cups chopped broccoli
2 cups chopped red cabbage
2 cups finely diced carrots
1/4 cup toasted sunflower seeds
Heat your broiler. Set the oven rack in the upper third of the oven. Line a baking sheet with foil.
Place the salmon skin side down on the baking sheet and broil for 8-12 minutes. Rotate the baking sheet once during the cooking period.
Cut the salmon into 4 portions and set aside.
In a bowl, whisk together the yogurt, mayo, lemon juice, Parmesan, parsley, chives, soy sauce, garlic and pepper.
In a large bowl mix together the kale and other chopped vegetables.
Add 1/4 of the dressing to the kale mixture and stir well to coat.
Divide the salad among 4 plates.
Top each plate with 1 salmon fillet, 1/4 of the remaining dressing and some sunflower seeds.
- Serving size: about 3 cups salad plus 3-4 oz. salmon
- Per serving: 409 calories;24 g fat(4 g sat); 6 g fiber; 19 g carbohydrates; 32 g protein; 146 mcg folate; 63 mg cholesterol; 7 g sugars; 0 g added sugars; 10,302 IU vitamin A; 109 mg vitamin C; 235 mg calcium; 3 mg iron; 356 mg sodium; 1,152 mg potassium
- Nutrition Bonus: Vitamin A (206% daily value), Vitamin C (182% dv), Folate (36% dv), Calcium (24% dv)