Salads
Romaine and Butter Lettuce with Sun-Dried Tomato Vinaigrette
(serves twelve)
1/8 C sun-dried tomatoes
1/4 C boiling water
1/2 C peeled and diced tomatoes
1 T apple cider vinegar
1 T minced garlic
1/2 T olive oil
1/4 t black pepper
3 C romaine lettuce
3 C butter lettuce
1 C shredded carrots
- Combine sun-dried tomatoes and water in bowl;
cover and let sit for half an hour, then drain, separating water
from tomatoes. Set water aside.
- Dice the sun-dried tomatoes and combine with
other diced tomatoes, apple cider vinegar, and garlic in food
processor or blender. Blend until smooth.
- Add tomato-water, olive oil, and black pepper
and blend until smooth.
- Toss romaine, butter lettuce, and carrots
in large salad bowl.
- Add vinaigrette, mix well, and serve.
Nutritional
Facts: |
Calories:
21 |
Fat: 1g |
Fiber: 1g |
Sodium: 23mg |
Carbs: 3g |
|
Black Bean Salad
(serves eight)
2 T chopped cilantro (fresh)
2 T chopped parsley (fresh)
1/2 T lime juice
1/2 T black pepper
2 C black beans, rinsed and drained
2-3 tomatoes, diced
1 avocado, diced
3 T green onions, diced
5 C mixed greens
- In a large bowl, whisk cilantro, parsley,
lime juice, and pepper.
- Add beans, tomatoes, avocado, and onions and
mix well.
- Cover and refrigerate for 2-3 hours.
- Divide mixed greens into eight servings.
- Place equal amounts of black been mixture
on top of the greens and serve.
Nutritional
Facts: |
Calories:
111 |
Fat: 4g |
Fiber: 7g |
Sodium: 9mg |
Carbs: 15g |
|
Quinoa Salad with
Chickpeas
(serves 4)
2 C cooked rice, quinoa, or corn pasta
1 C garbanzo beans
2/3 C steamed broccoli, chopped
1/4 C red onion, diced
1/4 C green pepper, diced
1/2 t basil
1/2 t tarragon
3 T olive oil
1/2 lemon, juiced
1/8 t sea salt
- Combine all ingredients in a large bowl.
- Mix well, then chill for at least one hour
before serving.
Nutritional Facts*: |
Calories:
499 |
Fat: 16g |
Fiber: 9g |
Sodium: 285mg |
Carbs: 77g |
|
*Calculated with Quinoa. |
Grilled
Chicken with Mangoes on Salad Greens
(serves 4)
Chicken Marinade
2 tbsp olive oil
2 scallions, minced
1 tbsp fresh thyme leaves, chopped
1/4 tsp pepper
12 oz. skinless, boneless chicken breasts
Salad Dressing
6 tbsp olive oil
2 tbsp lemon juice
1 clove finely chopped garlic
1 tsp fresh thyme leaves, chopped
1/4 tsp pepper
Salad
2 cups green leaf lettuce, torn bite-size pieces
2 cups red leaf lettuce, torn bite-size pieces
1/2 cup red cabbage, finely shredded
2 stalks celery, chopped
1/4 cup sliced almonds
1 large mango, peeled, pitted, and cut into bite-size pieces
Directions:
- Combine marinade ingredients in a sealable
plastic bag. Shake to mix.
- Add chicken to marinade, then marinate for
30 minutes to 3 hours.
- Grill chicken for 8 to 10 minutes until cooked
through, turning every 3 to 4 minutes. Then slice.
- In small bowl, combine salad dressing ingredients
and mix vigorously with whisk.
- In large bowl, toss salad ingredients together.
Add desired amount of dressing and toss again, until salad dressing
is distributed throughout.
- Transfer the salad to a platter. Top with
sliced chicken. Serve extra salad dressing on the side.
Nutritional
Facts: |
Calories:
327 |
Fat: 30g |
Fiber: 3g |
Sodium: 33mg |
Carbs: 15g |
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