Game Day Goodie: Super Food Swap Salad

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Ingredients

  • 2 cups water
  • 1 cup quinoa
  • 1 bunch kale (any kind will work), washed and chopped into 1” pieces
  • 1 lemon, zested and juiced
  • 2 scallions, minced
  • 2 tablespoon olive oil for salad
  • 2 tablespoons toasted pine nuts
  • 1/4 cup crumbled reduced-fat feta cheese
  • Salt and pepper
  • 1/3 avocado
  • 8 oz salmon

Salad Instructions

  1. Bring 2 cups of water to boil in covered pot with a pinch of salt.
  2. Add quinoa, lower heat to simmer and let simmer 10 minutes.
  3. After 8-10 minutes when there is still some water left, add in chopped kale.
  4. Cover and let simmer for 5 minutes then remove from heat and let sit another 5 minutes still covered.
  5. Combine half of lemon juice with zest, scallions, olive oil, nuts, and cheese in bowl.
  6. Add quinoa-kale mixture to bowl.
  7. Add the remainder of the ingredients into the bowl.
  8. Add in 2/3 avocado (sliced or cubed).
  9. Top with salmon.

Salmon Instructions

  1. Heat a large non-stick pan on high heat with olive oil.
  2. Liberally season salmon with salt and pepper.
  3. Place skin side of salmon down in pan and reduce heat to medium-low. And allow to cook about 5-6 minutes or until well-browned and cooked about three-quarters way through.
  4. Turn fillets over and cook about 2-3 minutes more or until just barely pink in the center.

Nutrition Facts per serving (Makes 3 servings)

Calories: 504 Fat: 24 gm, Protein: 27 gm, Carbohydrates: 45 gm, Fiber: 8 gm

 

Author: Amy Goodson

Amy Goodson
Bio

Amy Goodson, MS, RD, CSSD, LD is a registered dietitian in the Dallas/Fort Worth Metroplex. She received her Bachelor of Science degree in speech communications from Texas Christian University and Masters in Exercise and Sports Nutrition from Texas Woman’s University.Currently Amy is the full-time sports dietitian for Ben Hogan Sports Medicine where she works with athletes of all levels, serves as a media dietitian and speaks to sports teams as well as at a variety of nutrition, athletic training and coaching conferences. Amy is the sports dietitian for Texas Christian University Athletics, University of Texas at Arlington Athletics and is the consulting sports RD for the Dallas Cowboys, Texas Rangers, FC Dallas Soccer Team and Jim McLean Golf School where she works with amateur and professional golfers. Amy also works with a variety of triathlon, marathon and endurance athletes in the DFW area. In addition, she is an adjunct professor and dietetic intern preceptor for Texas Woman’s University, Texas Christian University and the University of Texas at Arlington and is a state media representative for the Texas Academy of Nutrition and Dietetics. Amy recently co-authored a sports nutrition book for triathletes “Swim, Bike, Run—Eat”.

Twitter: @amy_goodson_rd

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