Healthy Recipes

Build Your Own Muscle Bowl

When it comes to making muscle, there's no better place to start than with a bowl.

Rye Salmon Bowl with Beet Sauce

Serves 4

Ingredients

  • 1¼ cups whole-rye kernels 
  • 1½ lb salmon fillets 
  • Salt 
  • 2 tsp black pepper 
  • 1 tsp chili powder 
  • 1 cup pickled beets 
  • ¾ cup plain yogurt 
  • 1½ tbsp prepared horseradish 
  • 1 tsp grated lemon zest 
  • 2 cups arugula 
  • 2 medium carrots, shredded 
  • 1 cucumber, thinly sliced 
  • 2 scallions (green onions), thinly sliced 
  • ¼ cup pistachios, chopped 
  • ¼ cup chopped dill 

Directions

  1. Cover rye with water and let soak overnight or for several hours. 
  2. Drain rye, place in a medium-size saucepan, and cover with 4 cups water. Bring to a boil, reduce heat to medium-low, and simmer covered until tender but still somewhat firm to the bite, about 45 minutes. Drain. 
  3. Preheat oven to 400°F. Season salmon with salt, pepper, and chili powder. Place on a greased or parchment-paper-lined baking sheet, skin-side down, and bake until cooked through in the middle, about 12 minutes. Gently break apart flesh with a fork. 
  4. Blend together beets, . cup of the pickling liquid, yogurt, horseradish, and lemon zest until smooth. 
  5. Divide rye, salmon, arugula, carrots, cucumber, and scallions among serving bowls. Top with beet sauce, pistachios, and dill. 

The Rye Stuff

Time to think beyond pumpernickel and introduce less-processed whole rye into your diet as a source of fat-obliterating dietary fiber. 

The Macros

Calories: 664
Protein: 48g
Carbs: 58g
Fat: 28g

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