A Salad of Salmon, Beans and Crunch
This salad contains three types of beans, which have a winning combo of protein and fiber to help stabilize blood sugar levels and keep hunger in check.
Makes 4 servings
1 (1-lb) salmon fillet
1 carrot, sliced
1 onion, halved
2 bay leaves
12 black peppercorns
3 slices multigrain bread, crusts removed, ripped into small pieces
Salt and freshly ground black pepper
7 oz fresh green beans, ends trimmed and cut into ½-in pieces
7 oz fava beans, raw
7 oz canned white beans, drained and rinsed
1 Tbsp extra virgin olive oil
juice of ½ lemon
2 Tbsp low-fat mayonnaise
1 tsp each snipped fresh chives, chopped fresh parsley and chopped fresh tarragon
Preheat the oven to 350F. Place the salmon fillet in a saucepan along with the carrot, onion, bay leaves, and peppercorns. Cover with water, bring to a boil, and immediately switch off the heat. Leave in the water to cool.
Put the bread pieces in a food processor and pulse until you have rustic crumbs. Transfer them to a baking sheet and bake for 15 minutes until crisp and golden. Set aside.
Fill a saucepan three-quarters full with water, season with salt and bring to a boil. Add the green beans and cook for 2 minutes, then add the fava beans and cook for another 2 minutes. Add the white beans and warm through, then drain and stir in the oil and lemon juice and season to taste with salt and pepper.
Flake the salmon onto individual plates. Mix together the mayonnaise and herbs and place a dollop on top of the salmon. Scatter with the beans and serve with dressed salad leaves and lemon wedges, topped with crispy crumbs.
Nutrition facts (1 serving): calories 417, protein 33 g, fat 18 g (saturated fat 3 g), carbohydrate 33 g, total sugars 8 g, fiber 9 g, salt 2 g, sodium 688 mg
Reprinted with permission from The Essential Diabetes Cookbook: Good Healthy Eating From Around the World, by Anthony Worrall Thompson with Louise Blair BSc. Published in 2010 by Kyle Books, an imprint of Kyle Cathie Ltd.