Serves 4 Hands-on time 25 minutes Total time 1 hour
1 cup farro
1 pint grape tomatoes
1 small head cauliflower, stemmed and cut into florets
2 medium yellow bell peppers, cut into ½-inch chunks
1 small red onion, halved and thinly sliced
4 cloves garlic, sliced
2 tsp mustard
3 tbsp balsamic vinegar
1 tbsp olive oil
½ tsp fresh ground black pepper
2 heads kale (about 1½ lb), tough stems trimmed, leaves torn into 2-inch pieces, rinsed and dried
8 oz boneless, skinless wild salmon fillet
½ cup crumbled low-fat feta cheese
In a medium saucepot on medium—high heat, bring farro and 2 cups water to a boil. Reduce heat to medium-low and cover. Simmer until tender, about 20 to 25 minutes. Drain, then spread farro onto a baking sheet and let cool to room temperature.
Preheat oven to 375 degrees. In a 9 x 13-inch glass or ceramic baking dish, toss tomatoes, cauliflower, bell peppers, onion and garlic. In a small bowl, whisk mustard, vinegar, oil and black pepper. Drizzle mustard mixture over top of vegetables and toss to coat. Cover dish with foil and transfer to lowest oven rack, Roast for 15 minutes, then remove foil and roast for an additional 15 minutes, until vegetables are soft and tender yet slightly crunchy.
On a 9 x 13-inch baking sheet, spread out kale. In a separate small glass or ceramic baking dish, place salmon. Bake kale and salmon on top oven rack for 15 minutes, until kale is crisp and salmon is cooked through. Remove from oven and break salmon into large flakes.
Add farro and leta to roasted tomato-cauliflower mixture and stir gently to combine farro with Juices from vegetables. Divide among wide, shallow bowls and top each with kale and salmon, dividing evenly.
Nutrients per serving (2 cups farro-vegetable mixture, 2 oz salmon, 1 cup kale) Calories 349, Total Fat 11g (Sat 2g, Mono 4g, Poly 2g), Omego-3s 1350mg, Omego-6s 850mg, Carbs 42g, Fiber 9g, Sugars 8g, Protein 25g, Sodium 409mg, Cholesterol 35mg
Clean Eating, August/September 2011, Page 58
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