Brown Rice Salad with White Beans
1 1/4 cups uncooked brown rice or barley, rinsed and drained
2 1/2 cups water
1/3 cup chopped fresh basil
1/3 cup chopped fresh parsley
1/4 cup minced red onion
3 tablespoons fresh lemon juice
2 tablespoons olive oil
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 (15-ounce) can navy beans, rinsed and drained
1 red pepper, seeded and diced
Cook rice/barley according to directions (don’t cook too long). Combine remaining ingredients in a large bowl, stirring well. Cover and store in the refrigerator. Yield: 6 1 cup servings
Nutrition Facts per serving: Calories: 204; Fat: 6.5g; Saturated fat: 0.8g; Protein: 7.4g; Carbohydrate: 30.7g; Fiber: 4.9g; Cholesterol: 0.0mg; Sodium: 437mg; Calcium: 40mg
Chicken Salad with Quinoa & Tomato
1 cup dry quinoa (rinsed)
2 cups water
1 cup red cherry tomatoes (halved)
1/2 cup chopped parsley (or to taste)
1/3 cup chives (chopped, adjust amount to taste)
10 oz Rotisserie Seasoned Chicken Breast (diced small)
1 T. extra virgin olive oil
1 T. non-fat greek yogurt
2 T lime juice
2 T cider vinegar
1 garlic clove (chopped)
1/8 tsp ground black pepper (to taste)
Combine the quinoa with the water in a saucepan. Bring to a boil. Cover, reduce heat, and simmer 10 minutes or until the liquid is absorbed. Or cook according to package directions. Remove from the heat. Let stand 10 minutes. Fluff with a fork. Combine the quinoa, tomatoes, herbs and chicken. Combine the oil, yogurt, lime juice, vinegar, salt and garlic. Drizzle over the salad. Add pepper to taste. Mix well. Chill. To serve place a cup of baby lettuce on a plate and top with 1 1/3 cups chicken salad. Serves 5.
Nutrition Information per serving: Calories: 185, Total Fat: 6.0g, Saturated Fat: 1.3g, Cholesterol: 48mg, Sodium: 60mg, Total Carbohydrate: 12g, Dietary Fiber: 2g, Protein: 20g.
Crunchy Pear & Celery Salad
• 4 stalks celery, trimmed and cut in half crosswise
• 2 tablespoons cider (pear, raspberry or other fruit vinegar)
• 2 tablespoons honey
• ¼ teaspoon salt
• 2 ripe pears, preferably red Bartlett or Anjou, diced
• 1 cup finely diced white Cheddar cheese (substitute low fat if desired)
• ½ cup chopped pecans, toasted (see tip below)
• Freshly ground pepper, to taste
• 6 large leaves butter head or other lettuce
Soak celery in a bowl of ice water for 15 minutes. Drain and pat dry. Cut into ½-inch pieces. Whisk vinegar, honey and salt in a large bowl until blended. Add pears; gently stir to coat. Add the celery, cheese and pecans; stir to combine. Season with pepper. Divide the lettuce leaves among 6 plates and top with a portion of salad. Serve at room temperature or chilled. Serves 6; serving size: 1 cup
Nutrition Facts Per Serving: Calories: 221, Fat: 14 g (5 g sat, 4 g mono), Cholesterol: 20 mg, Carbohydrates: 20 g, Protein: 6 g, Fiber: 4 g, Sodium: 240 mg.
Make Ahead Tip: Prepare salad without pecans up to 2 hours ahead. Stir in pecans just before serving.
Tip: To toast chopped pecans, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Indonesian Shrimp Salad
4 T reduced fat creamy peanut butter
4 T. lite unsweetened coconut milk
2 tsp. Asian fish sauce
1 tsp. (Thai) chile-garlic sauce
1 T. fresh lime juice, plus lime wedges for garnish
1 tsp. light brown sugar
1 tsp. grated fresh ginger
3 carrots, coarsely shredded
1 red bell pepper, cut into fine matchsticks
1 pound cooked large shrimp, shelled and halved lengthwise
1 c kale (blanch and place in cold water)
1 cup pea pods (blanch and place in cold water)
2 c. cooked Brown rice
4 c. Napa cabbage/ or romaine lettuce
GARNISH: Chopped scallions, sesame seeds, lime wedges and cilantro leaves
Whisk together peanut butter, coconut milk, Asian fish sauce, chili sauce, lime juice and brown sugar and ginger. Transfer the dressing to a large bowl. Cut up the pea pods to 1 inch lengths add the vegetables, rice and shrimp and toss well. Serve on a bed of cabbage or romaine and garnish. Make Ahead: The peanut dressing can be refrigerated in an airtight container for up to 5 days.
Serves 6
Nutrition Facts per Serving: Calories: 231, Total Fat: 5.6g, Saturated Fat: 1.3g, Cholesterol: 88mg, Sodium: 388mg, Total Carbohydrate: 30g, Dietary Fiber: 5g, Sugars: 7g, Protein: 16g.
Spicy & Sweet Slaw
SLAW:
3 cups shredded cabbage
1 cup shredded carrot
1 red bell pepper, diced
1/2 cup diagonally cut scallions
1 cup halved grape or cherry tomatoes
VINAIGRETTE:
2 tablespoons prepared horseradish
1 tablespoon honey
1 tablespoon cider vinegar
1/2 t. each salt & pepper
1 tablespoon olive oil
In a large bowl, toss the cabbage-and-carrot coleslaw, red bell pepper, scallions, and grape tomatoes together. Set aside. Combine the horseradish and next four ingredients (through salt) in a small jar and shake until blended. Remove the lid and add the canola oil. Shake again. Or whisk the ingredients together in a small bowl. Pour dressing over the salad and toss to coat vegetables. Serve immediately, or refrigerate until ready to serve. Serves 6 (1 cup ea.)
Nutrition facts per serving: Calories 59, Fat 2.5g, Protien 1g, Carbohydrate 9g, Fiber 2g, Cholesterol 0.0mg
Spinach Salad with Maple Cider Dressing
• 2 tablespoons chopped pecans
• 1 10-ounce package fresh spinach/12 cups
• 1 cucumber, peeled, seeded and cut into 1/4-inch slices
• 2 teaspoons extra-virgin olive oil
• 2 scallions (green onions) finely sliced
• ¼ cup cider vinegar
• 2 tablespoons pure maple syrup
• Salt & freshly ground pepper, to taste
• ¼ cup shredded smoked mozzarella cheese
Toast pecans in a small dry skillet over low heat, stirring often, until fragrant, 2 to 3 minutes. Transfer to a small bowl and let cool.
Toss spinach and cucumber in a salad bowl.
Whisk oil, shallots, vinegar and maple syrup and bring to a boil, season with salt and pepper. Immediately pour the dressing over the spinach and cucumber. Toss well and sprinkle with cheese and toasted pecans. Serves 4; serving size: 2 cups.
Nutrition facts per serving: Calories: 115, Fat: 5.6 g (1.2 g saturated fat), Cholesterol: 5 mg, Carbohydrates: 13 g, Protein: 5 g, Fiber: 2 g, Sodium: 105 mg.
Turkey Tarragon Salad
A great way to use leftover turkey
Salad
3 cups cooked, cubed turkey breast
1 cup sliced celery
1 cup diced onion
1/2 cup diced zucchini, unpeeled
¼ cup diced red pepper
Dressing
3/4 cup low fat mayonnaise
2 Tbsp low fat sour cream
2 Tbsp minced tarragon
1 Tbsp minced parsley
Fresh ground pepper to taste
Combine all salad ingredients. Combine all dressing ingredients in a small bowl and whisk together until smooth. Toss the dressing with the salad and serve. Serves 6; serving Size: 1 cup
Nutritional facts per serving: Calories 156; Total Fat 3 g; Saturated Fat 0.7 g; Cholesterol 60 mg; Sodium 288 mg; Total Carbohydrate 8 g; Dietary Fiber 1 g; Protein 23 g.