Salmon Salad Bento Lunch

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From: EatingWell Magazine 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.

Ingredients 1 serving

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  • 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

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  • Ready In

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

Nutrition information

  • Per serving: 522 calories; 26 g fat(4 g sat); 7 g fiber; 58 g carbohydrates; 19 g protein; 56 mcg folate; 45 mg cholesterol; 29 g sugars; 12004 IU vitamin A; 96 mg vitamin C; 188 mg calcium; 3 mg iron; 708 mg sodium; 772 mg potassium
  • Carbohydrate Servings: 3 1/2
  • Exchanges: 1 starch, 1 1/2 fruit, 2 vegetable, 2 lean meat, 3 fat

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