Make Half Your Plate Fruits & Veggies
|Avocado, strawberries and grilled salmon over brown rice topped with sesame seeds, green onions and teriyaki sauce make for a quick, savory-sweet and delightful one-dish meal.|
|Recipe Cost for 4 People: $18.81 ($4.70/serving)*|
|Preparation Time: 1 hour (less if using instant brown rice)|
*Large avocados recommended for this recipe. A large avocado averages about 8 ounces.
|In a small bowl, whisk together teriyaki sauce ingredients; set aside. Cook rice according to package directions. While rice is cooking, coat salmon skin with cooking spray; grill skin side down, until just flaky, about 10-15 minutes. Do not overcook. Slice avocado, removing seed and skin. In a sauce pan with lid, simmer spinach in a small amount of water for about 3-5 minutes until just cooked, drain well. To assemble rice bowls, place 1 cup of cooked rice in each bowl. Arrange salmon, avocado, spinach, strawberries and green onions on rice. Top with sesame seeds and red pepper flakes (if desired). Drizzle teriyaki sauce over each bowl.
Complete this Healthy Plate: Add a glass of non-fat milk.
|Fruits & Veggies per Serving
Total Fat: 18g
Saturated Fat: 2.5g
% of Calories from Fat: 32%
% Calories from Sat Fat: 4%
Dietary Fiber: 9g
|Each serving provides: An excellent source of protein, fiber, vitamin A, vitamin C, vitamin D, vitamin E, thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid, potassium, iron, phosphorus, magnesium, zinc and copper, and a good source of calcium.|
*Retail prices, Boulder, Colorado, and online, Winter 2016.
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