Posts Tagged ‘salad’

QUINOA CORN EDAMAME SALAD

It is no secret that I love quinoa and eat it every chance I get!  This salad is a re-make and a new favorite of mine – very light, summery, and fresh.  The original had barley, but quinoa is so…NOW!  I also cut the amount of corn in half, and added the edamame, some chili powder, and lime.  It’s a completely different salad than what I started with and, frankly, I’m thrilled!

These are fabulously complex carbs that give staying power to fuel you up.  And the added protein from the quinoa and the edamame keeps you full longer.   (You could add some diced chicken to this, if you felt so inclined.)

It may seem like you won’t have enough dressing, but it’s just right.

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2 cups frozen, shelled, edamame

1 cup frozen corn

1 cup cooked, cooled quinoa (leftover is great)

1 green onion, sliced (just green parts)

1/2 red sweet bell pepper, diced

1 tablespoon minced fresh cilantro

1 1/2 tablespoons olive oil

1 tablespoon freshly squeezed lemon juice

1 tablespoon freshly squeezed lime juice

1/4 teaspoon salt

1/4 teaspoon chili powder

1/4 teaspoon dried thyme

1/8 teaspoon freshly ground black pepper

Dash cayenne

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Briefly boil the edamame and the corn, just until tender.  Drain very well and cool completely.

In a large bowl combine the edamame, corn, quinoa, green onion, red pepper, and cilantro.  In a small bowl whisk together the olive oil, lemon juice, lime juice, salt, chili powder, black pepper, thyme and cayenne until emulsified.  Drizzle over the salad and toss to coat.  Cover and chill for at least two hours.  Makes approx 8 (1/2 cup) servings.

Per Serving: Calories 133; Protein 7 g; Fat 6 g; Carbs 14 g; Fiber 3 g; Sugar 1 g; Sodium 82 mg

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MY FAVORITE EGG SALAD

Super simple…Plain Jane, no frills.

This is the egg salad that I keep in the fridge to wrap in lettuce leaves or to eat with a spoon out of a bowl.  Nothing fancy.  You probably have a favorite way of making yours…this is mine.

One secret that makes it super quick is to grate the eggs on a cheese grater.  I use the large holes and in 5 or 6 swipes a boiled egg is reduced to shards that mix up quickly with whatever you put with it.

(The sweetener just gives a rounded taste – that yum factor – and makes savory things extra good!)

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9 large eggs, boiled, peeled
1/3 cup regular or  reduced-fat mayo (my preference is regular…just ’cause)
2 tablespoons fat-free half & half or milk
1/2 teaspoon Splenda or sugar (brings out the salty flavors!)
1/8-1/4 teaspoon salt – to taste
1/8 teaspoon black pepper
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Shred or dice the eggs and, in a small bowl, combine with the mayo, half & half, Splenda, salt, and pepper.  Cover and chill.  This will become less ‘wet’ as it chills.
Makes approx five 1/2-cup servings.
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Per Serving: 186 Calories; 10 g Protein; 15 g Tot Fat; 2 g Carb; 0 g Fiber; 1 g Sugar; 353 mg Sodium

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TUNA SALAD with EGG & CARROTS

I have no idea what’s up with the neon carrots.   Just super healthy, I guess!  Anyway…

Wrap this quick and flavorful salad in a crunchy lettuce leaf and grab a bag of your favorite Soy Chips for a fast and nutritious lunch.

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Two 6-ounce cans solid white tuna in water, drained and flaked in big chunks
2 hard-boiled eggs, finely minced
1/4 cup finely grated carrot
1 tablespoon green onion, finely chopped
1/4 cup reduced-fat mayonnaise (my favorite is Hellman’s/Best Foods)
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
1 tablespoon finely chopped dill pickle OR sweet pickle relish
1 tablespoon dill pickle juice

In a small bowl combine the tuna, eggs, carrot, green onion, mayonnaise, salt, pepper, pickle, and pickle juice. Mix until well combined. Makes 4 servings.

Per Serving: Calories 211; Protein 23 g; Fat 7 g; Carbs 1g; Sugar 1 g; Sodium 520 mg

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SOUTHWEST QUINOA SALAD

I love quinoa!  It’s replaced rice in just about all my recipes.  It’s a seed that is fairly high in protein and complex carbs – which does not cause carb cravings in me.  It cooks like rice…can be made savory or sweet, and takes on the flavors you pair with it.

This salad had added high fiber pinto beans and sweet bell peppers for a great lunch.  Add some soy crisps or serve on top of shredded lettuce.

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3 cups cooked Quinoa (see below)

2 cloves garlic, pressed or minced

1/2 teaspoon cumin

1/4 teaspoon oregano

1/4 teaspoon chipotle pepper powder

1/4 teaspoon chili powder

1/4 teaspoon black pepper

1/2 teaspoon kosher salt, or to taste

Juice from 1/2 of a lemon, about 2 tablespoons

3 tablespoons olive oil

1 cup canned pinto beans, drained and rinsed

1/2 cup finely diced sweet bell peppers, red and yellow are sweet and colorful

1 tablespoon chopped fresh parsley

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To cook quinoa: Rinse 1 1/4 cups of the grains in a fine-meshed sieve until water runs clear. (Most on the market is very clean already, so a quick rinse is fine.) Bring to boiling 2 1/2 cups of water or chicken broth. Add salt if desired. Pour rinsed grains into boiling water and stir. Reduce heat to low and simmer, covered for 15-18 minutes. All of the water may NOT be absorbed. You can tell that it is done when the white spot in the middle is gone and the little ‘sprouts’ are present and it is fluffy and soft. If there is still water in the pot, scoop out the grains into the sieve and shake until they stop dripping. Use when either warm or cold. (I like to mix it with seasonings when warm…it seems to soak up the flavors better.)

In a large bowl combine the cooked quinoa, garlic, cumin, oregano, chipotle pepper, chili powder, black pepper, salt, lemon juice, and olive oil. Stir until well combined. Stir in pinto beans, sweet bell peppers, and fresh parsley. Cover and chill for at least two hours. Makes 8 servings.

Per Serving: Calories 203; Protein 8 g; Fat 5 g; Carbs 18; Sugar 0 g; Sodium 395 mg

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CURRIED CHICKEN SALAD

Never enough variations on this theme…

This one is not spicy, just mellow and sorta sweet with the crispy almonds, and succulent grapes.  The flavors get more pronounced as it rests, so making it ahead is always nice.

Wrapped up in some buttery lettuce leaves or on a whole grain roll for you family, it’s very filling and full of protein.

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1/4 cup mayonnaise

1 teaspoon Curry powder (I use the sweet yellow from Penzey’s)

Zest and Juice of half a lime

2 teaspoons sugar-free honey, agave nectar, or honey

Pinch of garlic powder

Salt & pepper to taste

2 cups diced, cooked rotisserie chicken

1/2 cup quartered grapes

1/4 cup diced red pepper

2 tablespoons sliced almonds

1 stalk celery chopped

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In a large bowl combine the mayonnaise, curry powder, lime zest and juice, sugar-free honey, garlic powder, and salt and pepper. Stir in the chicken, grapes, red pepper, almonds, and celery. Mix well, cover and chill for at least 1 hour. Makes 4 servings.

Per Serving: 208 Cal; 23 g Protein; 10 g Tot Fat; 6 g Carb; 1 g Fiber; 4 g Sugar; 167mg Sodium

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SWEET POTATO SALAD
How pretty is that?!  And the beta-carotene practically screams at you, here!
This would be great on your Holiday table…is good room temp or cold, travels well and is a great alternative to the starchier white potatoes.
Flavored with toasted pecans, chewy, tangy cranberries, and lemon – it would be perfect with a lamb roast, or grilled turkey burgers.  Fancy or plain – no matter what meal you serve it with it’s GOOD.
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2 medium sweet potatoes, peeled and diced in 1/2 inch cubes
1 teaspoon olive oil
1 teaspoon chopped fresh rosemary (or 1/2 teaspoon dried)
Kosher salt & freshly grated black pepper
2 tablespoons finely diced sweet onion
2 tablespoons chopped, toasted pecans
2 tablespoons dried cranberries, coarsely chopped
1 tablespoon minced fresh parsley
Dressing:
2 tablespoons olive oil
2 tablespoons fresh lemon juice
2 tablespoons sugar free or regular honey
1/4 teaspoon salt
1/8 teaspoon black pepper
1/8 teaspoon ground chipotle pepper
Preheat oven to 350 degrees. Place diced sweet potatoes in a shallow baking dish. Drizzle with 1 teaspoon olive oil, sprinkle with rosemary, salt and pepper. Stir to coat. Roast for 25-30 minutes or just until fork tender. (Over cooking will cause them to be mushy when you stir them into the remaining ingredients.) Allow to cool slightly.
To make the dressing, in a small bowl whisk together the olive oil, lemon juice,  honey, salt, black pepper, and chipotle pepper. Transfer potatoes to a medium bowl. Stir in onions, pecans, cranberries, and parsley. Drizzle with dressing and gently stir until coated. Serve either warm, room temp or cold.  Makes 5 side-dish servings.
Per Serving: Calories 154; Protein 1 g; Fat 6 g; Carbs 13 g; Sugar 5 g; Sodium 52 mg

SWEET POTATO SALAD WITH TOASTED PECANS AND DRIED CRANBERRIES

How pretty is that?! And the beta-carotene practically screams at you, here!

This would be great on your Holiday table…is good room temp or cold, travels well and is a great alternative to the starchier white potatoes.

Flavored with toasted pecans, chewy, tangy cranberries, and lemon – it would be perfect with a lamb roast, or grilled turkey burgers. Fancy or plain – no matter what meal you serve it with it’s GOOD.

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2 medium sweet potatoes, peeled and diced in 1/2 inch cubes

1 teaspoon olive oil

1 teaspoon chopped fresh rosemary (or 1/2 teaspoon dried)

Kosher salt & freshly grated black pepper

2 tablespoons finely diced sweet onion

2 tablespoons chopped, toasted pecans

2 tablespoons dried cranberries, coarsely chopped

1 tablespoon minced fresh parsley

Dressing:

2 tablespoons olive oil

2 tablespoons fresh lemon juice

2 tablespoons sugar free or regular honey

1/4 teaspoon salt

1/8 teaspoon black pepper

1/8 teaspoon ground chipotle pepper

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Preheat oven to 350 degrees. Place diced sweet potatoes in a shallow baking dish. Drizzle with 1 teaspoon olive oil, sprinkle with rosemary, salt and pepper. Stir to coat. Roast for 25-30 minutes or just until fork tender. (Over cooking will cause them to be mushy when you stir them into the remaining ingredients.) Allow to cool slightly.

To make the dressing, in a small bowl whisk together the olive oil, lemon juice, honey, salt, black pepper, and chipotle pepper. Transfer potatoes to a medium bowl. Stir in onions, pecans, cranberries, and parsley. Drizzle with dressing and gently stir until coated. Serve either warm, room temp or cold. Makes 5 side-dish servings.

Per Serving: Calories 154; Protein 1 g; Fat 6 g; Carbs 13 g; Sugar 5 g; Sodium 52 mg

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GREEK-STYLE EGG SALAD

I love egg salad – any shape and form!  My favorite way is simply with mayo, salt, pepper, and a little splenda (YES…just a pinch…brings out the flavors!)

So, it’s hard for me to change when I like the status quo.  But this one sounded so good and since I no longer eat it on bread, looked like a stand alone regular “salad”…that you eat with a fork!

And it is great.  The saltiness of the Feta and Greek olives is wonderful…the sweet tomatoes, wonderful.  Roll it up in a butter lettuce leaf and eat to your heart’s content.

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4 hard-cooked eggs, chopped
2 tablespoons finely chopped green onion
2 tablespoons sliced Kalamata or black olives
1/4 cup diced, seeded tomatoes
2 tablespoons reduced-fat mayonnaise
2 teaspoons milk
Salt and black pepper to taste
2 tablespoons crumbled Feta cheese

Combine eggs, onion, olives and tomatoes. Stir in mayonnaise, milk, and seasonings until well mixed. Gently stir in cheese. Cover and chill. Makes 4 servings, 1/3 cup each.

Per Serving: 114 Cal; 8 g Protein; 7 g Tot Fat; 3 g Carb; 0 g Fiber; 3 g Sugar; 197 mg Sodium

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CHINESE CABBAGE SALAD

Well, somebody had to do it…poor little thing was drowning in oil, salt and sugar.

I kept all the same flavors, but reduced the oil by almost ALL (the original recipe called for 1 cup…AKKKK) and used a whole lot less salt.

Still super crunchy and flavorful, but now lightly dressed instead of drenched.

It’s so good and always a hit!

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1 1/2 tablespoons butter

1/3 cup sesame seeds

1/3 cup sliced almonds

1 package ramon noodles, broken – minus the spice packet

1 small head  of cabbage, chopped or sliced fine

1 bunch green onions, sliced – green parts only

4 tablespoons Splenda

1 tablespoon freshly ground black pepper

4 tablespoons canola oil or olive oil

1 1/2 teaspoons salt – or to taste

7 tablespoons rice wine vinegar – original

In a frying pan, over medium heat, melt the butter; saute the sesame seeds, almonds, and broken ramen noodles until golden brown.  Set aside to cool completely.

In a large bowl combine the cabbage and green onions.  In a blender or food processor emulsify the Splenda, pepper, oil, salt, and rice wine vinegar until creamy.  Pour over the cabbage and toss.  Add the sesame mixture and toss.  Add more salt to taste, if necessary.  Serve immediately.   Makes a TON!   (Okay, okay…I actually did the stats for 10 servings.)

Per Serving: 97 Calories; 2 g Protein; 8 g Tot Fat; 6 g Carb; 2 g Fiber; 2 g Sugar; 255 mg Sodium

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FROZEN FRUIT SALAD

(Some of my photos go way back – before I knew what I was doing with a camera!  Disregard that…just know that this is much more gorgeous tasting than it looks!!)

This is an old favorite that my mom used to make for special meals. She served it as a salad, but it would be great as a dessert, too. It’s very refreshing and light.

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One 8-ounce pkg. fat-free cream cheese
1/4 cup reduced fat mayonnaise
2 tablespoons lemon juice
1/2 teaspoon vanilla
1/2 cup Splenda
1 1/2 cups Splenda-sweetened whipped cream or sugar free Cool Whip
One 20-ounce can pineapple chunks in juice, drained
One 12-ounce can mandarin oranges, drained
6 marachino cherries, finely chopped
1/2 cup chopped pecans, optional

Whip together cream cheese, mayonnaise, lemon juice, vanilla, and Splenda until fluffy. Fold in whipped cream and fruits. Pour into 1 large loaf pan or 3 mini loaf pans. Wrap tightly with plastic wrap and foil. Freeze overnight or until solid. To serve, set pan in hot water for a few seconds and invert over plate. Slice and serve. Makes 10 servings.

Per Serving: Calories 103; Protein 4 g; Fat 3 g; Carbs 12 g; Sugar 8 g; Sodium 226 mg

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FLUFFY CRANBERRY SALAD

Light, sweet-tart, and creamy…another way to enjoy those gorgeous cranberries!

This salad has been on my Holiday tables for years and it’s always a hit. My mom made it one Thanksgiving and I fell in love.  She got it from her neighbor who had submitted it to their hometown cookbook – you know those books – the ones with the community’s best cook’s favorite recipes!   Those two ladies are now gone, but I think of them every time I make this.


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One 12-ounce pkg. fresh cranberries
One 15-ounce can crushed pineapple in juice, or Splenda-sweetened,  drained well
1 cup Splenda Granular
1/2 cup sour cream
1 tablespoon lemon juice
1/2 teaspoon vanilla extract
3 cups Splenda-sweetened whipped cream OR 3 cups thawed frozen whipped topping
1/3 cup chopped pecans, optional

Grind fresh cranberries in the food processor or blender until finely chopped, but not pureed.  Squeeze excess juice from pineapple and add to the berries.  Stir in the Splenda.  Cover with plastic wrap and allow to chill overnight.

Stir in the sour cream, lemon juice, and whipped topping or cream, and pecans if using, into the cranberry mixture.  Cover and chill for at least two hours.  Makes 12 servings.

Per Serving: Calories 77; Protein 1 g; Fat 5 g; Carbs 6 g; Sugar 3 g; Sodium 25 mg

 

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