FoodLink - Purdue Extension

Deliciousness over Rice

“I really like vegetables. In the summer, I wander through the garden eating peas, carrots, broccoli, and even flowers like nasturtiums,” says Sable Scotton, a 10-year-old whose recipe was among the award winners compiled in the 2015 Healthy Lunchtime Challenge and Kids' "State Dinner" Cookbook. “I also love to fish for wild salmon and other types of whitefish with my family, so this recipe brings together my two favorite worlds. This recipe is for one of my favorite foods because it is so delicious and healthy.”

Recipe adapted from the What’s Cooking? USDA Mixing Bowl website.

30 min
20 min
Total Time
50 min
Servings: 6


2 cups chopped cauliflower
2 cups chopped broccoli
2 carrots, peeled and thinly sliced
1 cup snap peas
2 cups rainbow chard leaves, cut into 1-inch strips
1 garlic clove, peeled and minced
1 tablespoon avocado or olive oil
1 teaspoon black pepper
1/2 teaspoon salt
2 tablespoons unsalted butter
1/4 cup peeled and diced onion
1/4 cup diced celery
2 tablespoons all-purpose flour
2 cups 1% milk
1 can (15-ounce) salmon
3 cups cooked brown rice


Preheat the oven to 350°F. In a large bowl, combine cauliflower, broccoli, carrots, snap peas, rainbow chard, garlic, avocado or olive oil, pepper, and salt. Place in a 13" x 9" baking pan and bake for about 20 minutes, or until the veggies are just soft.

In a large saucepan, melt butter over medium heat. Add onion and celery, then sauté for 5 minutes, stirring frequently. Add flour and stir until bubbly. Add milk, whisking to mix, until sauce begins to bubble and thicken (about 10 minutes). Add salmon and roasted vegetables and stir to combine. Divide rice and salmon-veggie mix among 6 bowls and serve.