Courtesy of epicurious
4Servings•15 Min.Prep Time•30 Min.Cook Time•
原料：
For the Salmon:
1 c. farro
2 Tbsp. olive oil
4 salmon fillets (about 1 lb.)
2 Tbsp. herbes de Provence
salt and pepper, to taste
pinch garlic powder
pinch onion powder
1 lemon, thinly sliced
-
For the Salad:
1/2 Tbsp. olive oil
bunch Swiss chard, roughly chopped
1 large carrot, julienned
1 large red bell pepper, julienned
1 Tbsp. balsamic vinegar
salt and pepper to taste
crumbled feta cheese, to taste
-
For the Smoothie:
1 c. orange juice
1 c. lite coconut milk
2 c. low-fat vanilla yogurt
1 tsp. vanilla extract
2 frozen bananas
1 c. frozen cut mango
1/2 tsp. fresh ground nutmeg
说明：
- In a large pot, boil 2 cups of water over high heat. Add the farro and bring back to a boil. Reduce the heat to low, cover, and simmer for 30 minutes, until grains are tender and all water is absorbed.
- Preheat the grill. Drizzle the olive oil on salmon. Mix the spices in a small bowl and sprinkle evenly to coat salmon. Grill salmon fillet for up to 5 minutes per side, depending on how thick the salmon is. After flipping the salmon on the grill, lay lemon slices on the fish.
- To make the Salad: In a large pan, warm the olive oil over medium heat. Add the Swiss chard and cook for 2 minutes. Add the carrot and red pepper and cook for 2 minutes. When Swiss chard wilts, add balsamic vinegar, salt, and pepper, and feta cheese, if you want.
- To make the Smoothie: Add liquid ingredients to the blender first. Add rest of ingredients. Blend and enjoy!
From The 2014 Healthy Lunchtime Challenge Cookbook
Recipe Provided by Kiana Farkash, Age 8
All Food Photography by Jeff Elkins of Jeff Elkins Photography for Epicurious
For more information, please visit epicurious.com
营养：
| 成分 | 数值 |
|---|
| Calories | 453 |
| Total Fat | 21g |
| Total Carbs | 33g |
| Protein | 30g |