Japanese salmon poke bowl
CSIRO Total Wellbeing Diet
Lunch
1 peopleServes
1
1
- Brown rice, heat & serve, 1 x 125g quick cup(s) (125g)
- Baby spinach, 1 large handful(s) (26g)
- Zucchini, 0.5 medium, cut into noodles, or 1 cup store bought zucchini noodles (51g)
- Cucumber, 0.5 cucumber(s), cut into thick strips (116g)
- Soy sauce, salt-reduced, 1 teaspoon(s) (5ml)
- Pepper, any type, ground, 1 pinch(es) (1g)
- Pink salmon, canned in water, 1 x 210g can(s) (drained) (160g)
- Avocado, 20 g, diced (20g)
- Pickled ginger, 1 teaspoon(s), (optional) (4g)
Method
Heat brown rice according to packet instructions. Transfer to a serving bowl along with baby spinach, zucchini noodles and cucumber. Drizzle with soy sauce, season with pepper and mix to combine.
Top rice mixture with salmon, avocado and pickled ginger (if using) and serve for lunch.
TIP: This meal appears twice this week, make a double batch of the rice and salad and keep half in the fridge for use later in the week.
Note: If food units vary from the book, be guided by the following food units.
| Meat & Protein | 1 |
| Bread & Cereals | 2 |
| Vegetables | 0.7 |
| Fruit | 0 |
| Dairy | 0 |
| Healthy Fats & Oils | 1 |
| Indulgences | 0 |
| Kilojoules | 2209 |
| Protein | 43.1 g |
| Total fat | 18.6 g |
| - Saturated fat | 4.8 g |
| Total carbohydrates | 42.9 g |
| - Total sugars | 3.6 g |
| Fibre | 6.5 g |
| Sodium | 367 mg |