Salmon Salad Bento Lunch

http://www.eatingwell.com/recipes/salmon_salad_bento_lunch.html

From EatingWell:  March/April 2009

Watercress acts as a tasty divider between the salmon salad and crackers. Multicolored peppers and grapes add color to this bento and boost your daily servings of fruits and veggies.

1 serving | Active Time: 15 minutes | Total Time: 15 minutes

Ingredients

• 1/2 cup boneless, skinless canned salmon, flaked (2 1/2 ounces)
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon lemon juice
• 2 kalamata olives, pitted and diced
• 1 teaspoon minced red onion, or to taste
• 1 teaspoon minced fresh parsley
• 1 teaspoon rinsed and chopped capers
• 1/2 cup watercress, tough stems removed
• 1 ounce small whole-grain crackers, (about 16)
• 1 cup mixed vegetables, such as bell peppers and carrots, cut into sticks
• 1 cup mixed grapes

Preparation

1. Combine salmon, oil, lemon juice, olives, red onion, parsley and capers in a small bowl.
2. Pack the salmon salad, watercress and crackers in one medium container.
3. Fill another medium container with vegetables and grapes.

Nutrition

Per serving : 527 Calories; 27 g Fat; 4 g Sat; 14 g Mono; 45 mg Cholesterol; 58 g Carbohydrates; 19 g Protein; 7 g Fiber; 695 mg Sodium; 762 mg Potassium

3 1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 1/2 fruit, 2 vegetable, 2 lean meat, 3 fat

Tips & Notes

• Make Ahead Tip: Cover and refrigerate the salad (Step 1) for up to 2 days.