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Grilled Romaine

Grilled Romaine
with Bacon, Tomatoes, and Parmesan Cheese
Prep Time
25 minutes, plus bacon cook time
Number of Servings
Serves 4
Ingredients
  • 2 romaine lettuce hearts
  • Olive oil
  • 1 cup chopped cherry tomatoes
  • 1 cup chopped cooked bacon
  • [q:1/2] cup blue cheese dressing
  • [q:1/4] cup shredded Parmesan cheese
Directions
  1. Cut each romaine lettuce heart in half lengthwise.
  2. Heat grill. Oil grates lightly with olive oil.
  3. When grill is hot, place romaine halves flat-side down on grill. Grill for about 2 to 3 minutes, until lettuce has begun to wilt and grill marks begin to appear. Flip and grill for another 2 minutes.
  4. Place a romaine half on each of 4 plates. Divide tomatoes, bacon, dressing, and cheese over each romaine half. Serve immediately.
Nutrition Info
323 Calories, 10 g Protein, 35 mg Cholesterol, 7 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 3 g Fiber, 29 g Total fat (8 g sat), 530 mg Sodium, [nut:5] Vitamin A, Vitamin K, [nut:4] Folate, [nut:2] Phosphorus, [nut:1] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Vitamin C, Vitamin E, Calcium, Potassium

Chinese Unchicken Salad

Chinese Unchicken Salad
Number of Servings
Serves 4
Ingredients
  • 1 package Mori-Nu Extra Firm Silken Tofu, frozen and defrosted

  • Marinade:

    • [q:1/2] cup vegetarian chicken broth, boiling
    • 1 Tbsp. low sodium soy sauce
    • [q:1/2] Tbsp. red wine vinegar
    • [q:1 1/2] tsp. Granulated garlic

  • Salad:

    • 2 cups loosely packed shredded cabbage
    • [q:1/2] cup Mandarin orange sections, drained
    • [q:1/2] each red and yellow bell pepper, sliced into thin strips
    • [q:1/3] cup frozen green peas, cooked
    • [q:1/2] cup water chestnuts, drained
    • 2 Tbsp. chopped fresh cilantro

  • Dressing:

    • 3 Tbsp. rice vinegar
    • 2 Tbsp. lite sodium soy sauce
    • 1 Tbsp. sesame oil
    • [q:1/2] tsp. Ground ginger
    • 1 clove garlic, minced
    • 2 Tbsp. thinly sliced scallions
Directions
  1. Tear defrosted tofu into unequal pieces and place in a non reactive bowl.
  2. Combine the marinade ingredients in a small liquid measuring cup and pour over defrosted tofu. Cover and refrigerate up to 3 hours.
  3. Drain tofu and return to microwave safe bowl. Cover and cook on full power for 3 minutes, drain thoroughly, pressing gently, and set aside.
  4. Place salad ingredients, except tofu, in a medium bowl and set aside.
  5. Using a wire whisk, mix together the dressing ingredients in a small liquid measuring cup, and set aside.
  6. Toss salad ingredients, top with tofu and cilantro, pour dressing over all and serve immediately.
Nutrition Info
130 Calories, 5g Fat, 15g Carbohydrates, 631mg Sodium, 0mg Cholesterol, 9g Protein, 3g Fiber

Pomegranate Salad with Feta

Pomegranate Salad with Feta
Prep Time
20 minutes
Number of Servings
Serves 2
Ingredients
  • 1 Tbsp fresh lime juice
  • 1 Tbsp olive oil
  • [q:1/4] tsp Dijon mustard
  • 1 small bunch of arugula, rinsed well and thick stems removed
  • 2 small tangerines, peeled, seeded and separated
  • Salt and freshly ground black pepper
  • [q:1/4] cup crumbled feta cheese
  • [q:1/4] cup pecans, toasted and coarsely chopped
  • [q:1/4] cup pomegranate seeds
Directions
  1. In small bowl, whisk together lime juice, oil, and mustard.
  2. In salad bowl, place arugula and tangerines. Toss with just enough dressing to coat.
  3. Season to taste with salt and pepper.
  4. Sprinkle with feta, pecans, and pomegranate seeds.
  5. Serve.
Nutrition Info
262 Calories, 5 g Protein, 15 g Carbohydrates, 4 g Fiber, 22 g Total fat (5 g sat, 12 g mono, 4 g poly), 296 mg Sodium, Copper, Manganese, Vitamin B1 (thiamine), B2 (riboflavin), B6, B12, Pantothenic acid, Calcium, Molybdenum, Phosphorus, Zinc

Tofu Basil Dressing

Tofu Basil Dressing
Ingredients
  • [q:1/2] package Mori-Nu Silken Lite Firm Tofu
  • 2 Tbsp. cider vinegar
  • 2 Tbsp. apple or orange juice
  • [q:1/2] tsp. Dijon mustard
  • 1 clove garlic, minced
  • 2 Tbsp. fresh basil, chopped
  • [q:1/2] tsp. Salt
Directions
  1. Place all ingredients in a blender or a food processor and puree until smooth.
  2. Cover and refrigerate. Serve chilled.
Nutrition Info
Calories: 11 Fat: 0g Carbohydrates: 1g Sodium: 167mg Cholesterol:: 0mg Protein: 1.5g

Brown Rice Salad with Vegetables

Brown Rice Salad with Vegetables
Prep Time
20 minutes
Number of Servings
Serves 8
Ingredients
  • 1 cup fresh peas (or frozen, thawed)
  • 1 cup long-grain brown rice, cooked according to package directions
  • 1 small red bell pepper, seeded and diced
  • 1 small head broccoli, blanched
  • [q:1/2] cup baby corn
  • 1 small bunch watercress, chopped
  • 3 Tbsp extra-virgin olive oil
  • 2 Tbsp rice vinegar
  • 2 small garlic cloves, finely minced
  • Salt and freshly ground black pepper, to taste
  • 2 Tbsp pine nuts, optional, for garnish
Directions
  1. In a medium salad bowl, combine peas, brown rice, red pepper, broccoli, baby corn and watercress.
  2. In a small bowl, whisk together olive oil, rice vinegar, and garlic.
  3. Add the dressing to the rice mixture, tossing well to combine.
  4. Season to taste with salt and pepper. Garnish with pine nuts, if using.
Nutrition Info
160 Calories, 3 g Protein, 22 g Carbohydrates, 2 g Fiber, 7 g Total fat (1 g sat, 4 g mono, 1 g poly), 42 mg Sodium, Vitamin C, Vitamin B1 (thiamine), Vitamin B3 (niacin), Vitamin K, Manganese, Phosphorus, Selenium

Apple, Fennel Salad with Orange-Mint Vinaigrette

Apple, Fennel Salad with Orange-Mint Vinaigrette
Prep Time
20 minutes
Number of Servings
Serves 6
Ingredients
  • 2 Tbsp walnuts
  • 1 Small to medium fennel bulb, finely slivered
  • 1 Tart apple, thinly sliced
  • [q:1/4] cup dried cranberries
  • 1 Head butter lettuce, washed and torn
  • 10 Spinach leaves, washed and torn
  • 2 Tbsp lemon juice
  • 2 Tbsp fresh orange juice
  • 2 Tbsp extra virgin olive oil
  • 1 Tbsp fresh mint, chopped
  • 1 to 2 Tbsp cilantro, chopped
  • [q:1/2] tsp sea salt
  • Freshly ground black pepper
Directions
  1. Place the walnuts on a cookie sheet, and roast in an oven at 350 degrees for seven minutes. Set aside.
  2. Combine all of the salad ingredients down to the lemon juice.
  3. Combine all of the remaining ingredients, and whisk well.
  4. Chop the walnuts and fold into the salad.
Nutrition Info
116 Calories, 2 g Protein, 0 mg Cholesterol, 15 g Carbohydrates, 11 g Total sugars (0 g Added sugars), 3 g Fiber, 7 g Total fat (1 g sat), 230 mg Sodium, [nut:5] Vitamin K, [nut:1] Vitamin A, Vitamin C, Vitamin E, Folate

Strawberry-Kiwi Slaw and Honey-Mustard Dressing

Strawberry-Kiwi Slaw and Honey-Mustard Dressing
Prep Time
20 minutes
Number of Servings
Serves 4
Ingredients

Dressing

  • 2 tsp Dijon mustard
  • 1 tsp dried tarragon or 2 tsp fresh, chopped leaves
  • 1 Tbsp honey
  • 2 tsp olive oil
  • 1 Tbsp plain nonfat yogurt

Salad

  • 1 cup chopped ripe strawberries
  • 1 ripe kiwi, peeled and sliced into thin strips
  • 2 cups very finely shredded cabbage
  • [q:1/4] cup fresh cilantro, washed and chopped (optional), or substitute [q:1/4] cup fresh chopped chives
Directions
  1. In small bowl, combine all dressing ingredients. Set aside.
  2. In salad bowl, lightly toss fruits, cabbage, and cilantro or chives.
  3. Divide onto 4 salad plates. Divide dressing evenly among the plates; serve any remaining dressing on the side.
Nutrition Info
71 Calories, 1 g Protein, 12 g Carbohydrates, 2 g Fiber, 3 g Total fat (2 g mono, 1 g poly), 61 mg Sodium, Vitamin C, Vitamin K, Vitamin A, Folate, Manganese

Cranberry-Almond Carrot Salad

Cranberry-Almond Carrot Salad
Prep Time
25 minutes
Number of Servings
Serves 4
Ingredients
  • 8 carrots, grated
  • [q:1/2] cup fresh basil, coarsely chopped
  • 2 Tbsp raw olive oil
  • [q:1/4] cup dried cranberries
  • [q:1/4] cup almonds, crushed
  • [q:1/2] lemon, juiced
  • [q:1/2] tsp sea salt
Directions
  1. Mix all ingredients in a bowl.
  2. Wait 15 minutes before serving to allow time for the flavor of the cranberries to seep throughout the dish. Serve.

Quinoa Salad with Pistachios and Cranberries

Quinoa Salad with Pistachios and Cranberries
Number of Servings
Serves 4
Ingredients

Salad

  • [q:1/3] cup ([q:1 1/2] ounces by weight) pistachio nuts
  • 1 cup ([q:6 1/4] ounces by weight) quinoa
  • [q:1 1/2] cups (12 ounces) water
  • [q:1/2] teaspoon fine sea salt
  • 2 stalks celery, sliced
  • 3 scallions, green tops removed, sliced
  • [q:1/4] cup ([q:1 1/4] ounces by weight) dried cranberries, coarsely chopped

Sherry Vinaigrette

  • 1 Tbsp ([q:1/2] oz) sherry vinegar
  • [q:1/4] tsp sea salt freshly ground pepper
  • 4 Tbsp medium extra virgin olive oil
  • 2 tsp water
Directions
  1. To toast the pistachio nuts, preheat the oven to 350°F. Arrange the pistachio nuts in a single layer in a small pan and roast until you can just detect their aroma and they are lightly browned, about 5 minutes. Let them cool to room temperature, then chop them coarsely. (This can be done ahead.)
  2. Toast the quinoa in a medium skillet over high heat, shaking the pan occasionally, until it lightly browns, starts to crackle, and smells a bit toasted, about 5 minutes. Transfer to a pot, add the water and the salt, cover, and bring to a simmer. Cook until the quinoa is soft but still has a little bite, about 15 minutes. The water should be gone.
  3. Transfer the grain to a bowl and let it cool. Add the pistachio nuts, celery, scallions, and cranberries and toss everything together.
  4. For the Sherry Vinaigrette, add vinegar, salt and a few grindings of pepper into a small deep bowl. Slowly pour 2 tablespoons of the extra-virgin olive oil into the bowl, beating constantly with the fork. Beat in the water, then the remaining 2 tablespoons of extra-virgin olive oil. Taste for seasoning.
  5. Dress the salad with the Sherry Vinaigrette.
  6. If not serving immediately, refrigerate the salad, but bring it to room temperature before serving.
Nutrition Info
488 Calories, 13 g Protein, 0 mg Cholesterol, 60 g Carbohydrates, 9 g Total sugars (0 g Added sugars), 8 g Fiber, 23 g Total fat (3 g sat), 331 mg Sodium, [nut:5] Phosphorus, [nut:4] Vitamin B6, [nut:3] Vitamin B1 (thiamine), Vitamin K, Folate, Magnesium, [nut:2] Vitamin B2 (riboflavin), Vitamin E, Iron, Zinc, [nut:1] Potassium

Quinoa Tabbouleh with Avocado

Quinoa Tabbouleh with Avocado
Prep Time
25 minutes
Number of Servings
Serves 4
Ingredients
  • 1 cup quinoa, rinsed very well
  • 2 cup spring or filtered water
  • Sea salt
  • [q:1/8] tsp freshly ground black pepper
  • 2 Tbsp lemon juice
  • 2 tsp extra-virgin olive oil
  • [q:1/2] tsp brown rice syrup
  • 6 to 7 sprigs flat-leaf parsley, coarsely chopped (about [q:1/3] cup)
  • 2 cloves garlic, very finely minced
  • [q:1/2] red bell pepper, roasted, cut into small dice
  • [q:1/4] red onion, cut into small dice
  • 2 to 3 plum tomatoes, seeded, cut into small dice
  • [q:1/2] cup small dice cucumber
  • [q:1/2] avocado, ripe but firm, cut into small dice
Directions
  1. Add quinoa and water to saucepan. Bring to boil over medium heat. Add pinch of salt. Cover and reduce heat to low. Cook until quinoa has absorbed all water and has opened (a small “tail” forms on each grain, like a tadpole), about 25 minutes. Transfer quinoa to mixing bowl. Fluff with fork and allow to come to room temperature.
  2. While quinoa cools, whisk together [q:1/2] teaspoon sea salt, [q:1/8] teaspoon black pepper, lemon juice, oil, and rice syrup. Set aside.
  3. When quinoa is cooled, fold in oil mixture, parsley, garlic, and all vegetables, tossing very gently to incorporate. Do no break avocado into mush.
  4. Serve within 2 hours of making this dish or it will get soggy. (If making ahead, do not add oil mixture until close to serving time.)
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