February is heart health month! According to the American Heart Association, close to 80 million Americans are affected by some type of heart disease. A healthy and balanced diet needs to include good fats in order to nourish your brain, heart and cells. But how much is too much (or too little)?
In an average 2000 calorie diet, the USDA recommends consuming 22-55 (or 10-25% of your daily calories) of monounsaturated fat and polyunsaturated fats daily to ensure that you’re maintaining heart-healthy habits. Some my my favorite food sources include: avocados, canola oil, olive oil, natural peanut butter, dry roasted almonds and salmon.
These salmon burgers are super simple and chock-full of good-for-you ingredients. Pair with a glass of red wine and cheers to a healthy heart!
This meal cost me $21.70 and took 20 minutes to make.
1. In a small bowl, combine aioli ingredients. Set aside.
2. Place cabbage, green onion and carrot in a medium bowl. Combine dressing in a separate bowl and pour over the vegetables. Toss to coat and set aside.
3. Add salmon to a food processor or blender and process for 10-15 seconds to break down slightly.
4. Transfer salmon to a bowl and combine with egg whites, breadcrumbs, yogurt, soy sauce, salt, red onion and jalapeño. Shape into 6 patties.
5. Coat a non-stick griddle or skillet with cooking spray. Cook burgers over medium heat for 3 minutes on each side, or until golden brown and cooked through.
6. Spread a thin layer of aioli on the top and bottom of each bun. Top with warm burgers and cabbage slaw.
Salmon Burgers with Lemon Aioli and Red Cabbage Slaw
Serves 6
All you need:
Aioli
1/2 cup light mayo
Juice and zest of 1 lemon
1 tsp. Dijon mustard
1 garlic clove, minced
Slaw
1/4 head red cabbage, sliced thin
4 green onions, sliced
1 carrot, grated
1 tablespoon olive oil
1/4 cup balsamic vinegar
2 tablespoons honey
Salt and pepper, to taste
Burgers
1 pound fresh salmon, skin removed and cut into chunks
2 egg whites
1 cup panko bread crumbs
1/2 cup fat free plain Greek yogurt
1 tablespoon light soy sauce
1/2 teaspoon kosher salt
1/2 red onion, minced
1 jalapeno, seeded and minced
6 whole grain bakery buns, split
All you do:
1. In a small bowl, combine aioli ingredient. Set aside.
2. Place cabbage, green onion and carrot in a medium bowl. Combine dressing in a separate and pour over the vegetables. Toss to coat and set aside.
3. Add salmon to a food processor or blender and process for 10-15 seconds to break down slightly.
4. Transfer salmon to a bowl and combine with egg whites, breadcrumbs, yogurt, soy sauce, salt, red onion and jalapeño. Shape into 6 patties.
5. Coat a non-stick griddle or skillet with cooking spray. Cook burgers over medium heat for 3 minutes on each side, or until golden brown and cooked through.
6. Spread a thin layer of aioli on the top and bottom of each bun. Top with warm burgers and cabbage slaw.
