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.
• 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.
1 cup washed, trimmed fresh snow peas
5 radishes, about 1/2 cup
1/2 peeled jicama (about 3/4 cup)
1 cup cherry tomatoes
2 cups washed, chopped romaine lettuce
3 Tbsp. fresh lemon juice
1 garlic clove, minced (1 tsp.)
1/2 tsp. Dijon mustard
2 Tbsp. olive oil
Freshly ground black pepper to taste
Slice each snow pea in thirds on the diagonal. Cut each radish in half and then thinly slice. Slice the jicama into 1/2-inch-wide strips, then cut into 1/2-inch cubes. Cut each cherry tomato in half. Place the snow peas, radishes, jicama, and cherry tomatoes in a bowl. Add the romaine lettuce and toss. In a small bowl, whisk together the dressing ingredients and add to the vegetables. Toss again and serve.
NOTE: Jicama (pronounced HEE-kuh-muh), a root vegetable that looks like a turnip, has fibrous tan skin. The raw flesh is crisp and juicy.
Nutrition Facts per serving: Calories: 90; Total Fat: 6.6g; Saturated Fat: 0.9g; Cholesterol: 0mg; Sodium: 27mg; Total Carbohydrate: 7g; Dietary Fiber: 3g; Protein: 1g; Potassium: 260mg
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.
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.
2 Asian eggplant
2 medium zucchini
1 c. cherry tomatoes
4 green onions, thinly sliced
1/4 c (or more) chopped herbs cilantro, mint or basil
1/4 c chopped peanuts or cashews
2 T olive oil
Salt and fresh ground black pepper to taste
4 T fresh lime juice
1 T olive oil
1 T toasted sesame oil
1 T lite soy sauce
1 T brown sugar
1 T fresh ginger, peeled and finely chopped
1/2 clove garlic, finely sliced
1 handful fresh cilantro and/or basil chopped
Combine all ingredients for the dressing and let it sit while grilling and preparing the salad.
Brush grill grates with oil, then preheat grill to medium-high. Wash and dry eggplant and zucchini, trim ends, and cut into lengthwise strips. Brush vegetables with oil and season with salt and fresh ground black pepper. Lay strips on the hot grill, flesh side down and cook about 5-7 minutes or until grill marks appear. Turn vegetables and cook until that side has nice grill marks, about 5-7 minutes more. Zucchini may take slightly longer than eggplant, but grill until they are nicely charred and cooked through.
As they are done remove the vegetables to a cutting board and let them cool to room temperature. When vegetables have cooled, cut them into short crosswise pieces, cut the tomatoes in half, toss all the vegetables with a few tablespoons of the dressing, and let them marinate while you finish prepping other ingredients.
Slice the green onions into thin strips and chop the cilantro, mint, or Thai basil. Stir green onions and herbs into the salad and add more dressing until the salad is as wet as you'd like it. (Less dressing, less fat and calories. Save extra to use as a dipping sauce.) Serve salad in individual bowls, topped with a sprinkle of chopped nuts. Serves 6.
Nutrition Facts per serving (salad only): Calories: 115; Total Fat: 7.5g; Saturated Fat: 1.1g; Cholesterol: 0mg; Sodium: 59mg; Total Carbohydrate: 11g; Dietary Fiber: 4g; Sugars: 5g; Protein: 3g; Potassium: 380mg
Nutrition Facts per serving (dressing only): Calories: 51; Total Fat: 4.2g; Saturated Fat: 0.6g; Cholesterol: 0mg; Sodium: 98mg; Total Carbohydrate: 3g; Dietary Fiber: 0g; Sugars: 3g; Protein: 0g; Potassium: 18mg
Spicy & Sweet 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
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, Protein 1g, Carbohydrate 9g, Fiber 2g, Cholesterol 0.0mg
• 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.
A great way to use leftover turkey
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
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.
1/2 cup cider vinegar
2 teaspoons sugar
1/4 teaspoon salt
3 zucchini (about 1 1/2 pounds)
2 yellow squash (about 3/4 pound)
12 grape or cherry tomatoes cut in half
1 teaspoon roasted garlic
1/2 cup packed fresh basil leaves
1 tablespoon fresh lemon juice
1 tablespoon extra-virgin olive oil
Combine vinegar, sugar, and 1/4 teaspoon salt until sugar dissolves. Trim ends of zucchini and squash; cut into thin ribbons with harp-shaped peeler. Add to vinegar mixture. Cover and chill 2 hours or overnight.
In a blender or small food processer puree the garlic, basil, lemon juice, olive oil and 1 T. water until smooth. Drain squash, and divide among 4 plates. Top with tomato and drizzle with basil puree. Serves 4.
Nutrition facts per serving: Calories: 84, Total Fat: 3.7g, Saturated Fat: 0.5g, Cholesterol: 0mg, Sodium: 167mg, Total Carbohydrate: 12g, Dietary Fiber: 3g, Sugars: 7g, Protein: 4g, Potassium: 700mg.