Healthy-Bone Recipe: White Bean Salmon, and Kale Salad

By LISA CALDWELL Your Kitchen Confidant on behalf of Tufts Medical Center

Need some more calcium in your diet? We all do! Calcium is needed to make our muscles move, enables chemical reactions to happen and is stored our bones for future use.

Calcium count in this recipe: the white beans provide 63 gm/.5 cup, Salmon provide 225 gm/3-4 oz and Kale contributes 101 mg / 1 cup. If you would prefer Shrimp over Salmon, 3.5 oz contributes 50 gms!

Dijon Tarragon Salmon or Shrimp and Kale Salad (Serves 2-3 people)

  • Dressing
  • 1 TB Dijon style mustard
  • 1 ½ tsp Sherry vinegar
  • 3 TB Extra-Virgin Olive Oil
  • 1 tsp Honey
  • 1 TB Tarragon, chopped (or 1 tsp. dried) *fresh is best
  • Pinch of Salt and Black pepper

Base

  • 1 (15–oz.) can White beans (Great Northern or navy), drained and rinsed
  • [1/2] lb. Poached Salmon** Poach in simmering water until light pink, once cooled, break up into flakes
  • 9 leaves of Kale, chopped
  • 2 cloves garlic, minced
  • 1 TB Extra Virgin Olive Oil
  • [1/3] cup Bacon bits
  • [1/2] cup Scallions, thinly sliced

In a medium bowl, combine the mustard, vinegar, extra-virgin olive oil, honey, tarragon, salt and black pepper.
Reserve. Combine the rinsed beans, flaked salmon, bacon bits and sliced scallions in another bowl.

Add the reserved dressing and toss to coat.

Sauté kale in a pan with garlic. Add to the beans, shrimp and bacon, tossing to combine. Serve at room temperature or cold.

The above content is provided for educational purposes by Tufts Medical Center. It is free for educational use. For information about your own health, contact your physician. Posted July 2017

 

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