Let's Move Logo
Let' Move Blog

Deliciousness Over Rice

“I really like vegetables. In the summer, I wander through the garden eating peas, carrots, broccoli, and even flowers like nasturtiums,” says Sable. “I also love to fish for wild salmon and other types of whitefish with my family, so this recipe brings together my two favorite worlds. This recipe is for one of my favorite foods because it is so delicious and healthy. It uses wild salmon that we harvest from the Yukon River and then jar ourselves. However, any species of canned salmon can be used.” - Sable Scotton, Age 10, Alaska

 

Makes 6 Servings

Ingredients:

  • 2 cups chopped cauliflower
  • 2 cups chopped broccoli
  • 2 carrots, peeled and thinly sliced
  • 1 cup snap peas
  • 2 cups rainbow chard leaves, cut into 1-inch strips
  • 1 garlic clove, peeled and minced
  • 1 tablespoon avocado or olive oil
  • 1 teaspoon black pepper
  • ½ teaspoon salt
  • 2 tablespoons unsalted butter
  • ¼ cup peeled and diced onion
  • ¼ cup diced celery
  • 2 tablespoons all-purpose flour
  • 2 cups 1% milk
  • 1 (15-ounce) can salmon
  • 3 cups cooked brown rice

Preparation:

  1. Preheat the oven to 350°F. In large bowl, combine cauliflower, broccoli, carrots, snap peas, rainbow chard, garlic, avocado or olive oil, pepper, and salt. Place in a 13- by 9-inch baking pan and bake for about 20 minutes, or until the veggies are just soft.
  2. In a large saucepan, melt the butter over medium heat. Add the onion and celery and sauté for 5 minutes, stirring frequently. Add the flour and stir until bubbly. Add the milk, whisking to mix, until the sauce begins to bubble and thicken, about 10 minutes. Add the salmon and roasted vegetables and stir to combine. Divide the rice and salmon-veggie mix among 6 bowls and serve.

341 calories; 13g fat; 35g carbohydrates; 22g protein

Learn more: