Salmon Salad Bento Lunch

From EatingWell: March/April 2009 — Subscribe Now!

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

Nutrition Profile

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

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

Tips & Notes

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

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.

Nutrition Bonus: Vitamin A (240% daily value), Vitamin C (180% dv), Potassium (22% dv), Calcium (20% dv), Iron (15% dv).

3 1/2 Carbohydrate Serving

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