When I wrote about My Health and Weight Loss Journey: Before & After Photos, I got into the nitty gritty about my exercise routine and daily meals. Lunch is a tricky meal because it needs to be something quick and easy so that I can get back to the business of the day, but hearty enough to carry me through to a light afternoon snack. This low-fat salmon salad sandwich is one of my favorites for many reasons.
First of all, this meal comes together in about five minutes. Open a can of salmon, chop up some veggies and mix it all together with a little mayo and some capers. Done. Of course, you could pile this savory mixture onto a slice of toast, but I prefer the ease and high-fiber benefits of a good whole grain cracker. The Whole Grain Wasa Crispbreads have been a favorite since I was a kid, but feel free to use whatever appeals to you.
Typically, salmon salad is gloppy with mayo but in this recipe, I reduce the amount of mayo and make up for the lost moisture with diced red pepper and celery. For an added kick of flavor, the brine of capers works rather nicely, thank you very much. In fact, anything with capers gets a thumbs-up in my books.
Each serving, which consists on two crispbreads, 2/3 cup of the salmon mixture and some cucumber slices comes to a mere 222 calories, with a whopping 23 grams of protein. It fills me up without blowing up my healthy eating goals.
In a medium bowl, mix together the salmon, red bell pepper, celery, mayonnaise, capers and pepper until well combined.
Divide the mixture evenly between the crackers and top each with 3 slices of cucumber. Serve.
Other easy, low-fat lunch recipes:
Cookin’ Canuck’s Chicken Pinwheel Sandwich with Roasted Red Pepper, Kalamata Olives & Herb Yogurt
Cookin’ Canuck’s Lunchtime Quesadilla with Smoked Turkey, Apples, Havarti Cheese & Arugula
Kalyn’s Kitchen’s Heart of Palm Salad with Tomato, Avocado & Lime
Food for the Soul’s Peanut Butter, Banana and Jelly Panini
Our Lady of Second Helping’s Grilled Cheese with Spinach & Avocado
From the kitchen of Cookin Canuck. www.cookincanuck.com
- 1 (6 oz) can pink or red salmon
- 1/2 red bell pepper, diced
- 1 large stalk celery, diced
- 2 tbsp low-fat mayonnaise
- 1 tbsp capers
- 1/4 tsp ground pepper
- 4 whole grain Wasa crackers (or something similar)
- 12 slices cucumber
- In a medium bowl, mix together the salmon, red bell pepper, celery, mayonnaise, capers and pepper until well combined.
- Divide the mixture evenly between the crackers and top each with 3 slices of cucumber. Serve.
Calories 222.5 / Total Fat 3.7g / Saturated Fat 0.5g / Cholesterol 34.5mg / Sodium 711.4mg / Total Carbohydrates 25.0g / Fiber 5.5g / Sugar 0g / Protein 22.3g / WW (Old Points) 4 / WW (Points+) 5