Summer Salad with Vinaigrette

This salad…is amazing!  I had a version of it while on vacation in Indy earlier this month.  Artisan lettuce (no iceberg) with fresh strawberries, mandarin oranges, pecans, crumbled/cubed cheese, and grilled chicken.  Delicious!

Salads are wonderful for a variety of things…you can get seriously creative with them.  Fruits, nuts, cheeses, meats, etc.  Nothing is really “wrong” on a salad…with the exception of dressing.  Some people go crazy with dressing, and drown the flavor (and health value) out of a perfectly good salad.

I have been experimenting with creating everyday food items from scratch.  First up…vinaigrette.  Specifically the vinaigrette that accompanied this salad in Indy.  A poppyseed vinaigrette.  The waitress was nice enough to tell me it had these things included:

-poppyseeds (of course)
-oil
-wine vinegar
-sugar*
-red onion

She followed it up with, “It’s really quite simple to mix up.”  So, I did.  I did; however, switch up the sugar for honey (as noted by the *).  I used two different kinds of oil, olive and canola.  The dressing had a pink hue to it, so I figured she probably meant red wine vinegar.  Putting this dressing together took me all of five minutes…and it is delicious!  Best of all, I know *exactly* what is in it, and I know it is fresh!

What kinds of salads do you enjoy?  Have you ever made your own dressing?

-Erica

Curry Salad

This looks amazing, too.  Another recipe courtesy of my Facebook friend, Amy, that is on my “must try soon” list.

CURRY SALAD

2 limes
1 c dry quinoa
1 1/4 c water
3 Tbsp extra-virgin olive oil
1 1/4 tsp curry seasoning (such as Spice Islands)
3/4 tsp salt
1 package (10 oz) shredded carrots
1 c no-salt-added canned chickpeas (garbanzo beans), rinsed and drained
1 1/2 c thinly sliced scallions
1/4 c sliced almonds, toasted
1/4 c dried currants or golden raisins
3/8 tsp pepper

1. Zest or finely grate one lime to produce 1 1/2 teaspoons zest, then juice both limes.
2. In a saucepan, combine 3 tablespoons lime juice, quinoa, water, 1 tablespoon olive oil, curry seasoning, and 1/2 teaspoon salt. Bring to a boil; reduce heat, cover, and simmer for 15 to 20 minutes or until quinoa turns transparent and liquid is absorbed. Cool and place in a large bowl.
3. Add carrots, chickpeas, scallions, almonds, and currants. Toss.
4. In a small bowl, combine remaining 3 tablespoons lime juice, zest, remaining 2 tablespoons oil, 1/4 teaspoon salt, and 3/8 teaspoon pepper; whisk until well blended. Pour over quinoa mixture and toss. Divide evenly into four salad bowls.

Makes four servings

Here’s the dirt:
431 calories
14 g fat (1.9 g saturated)
511 mg sodium
60 g carbs
10 g fiber
17 g protein

TIP If you can’t find curry seasoning, make your own using 1 teaspoon of curry powder, 1/8 teaspoon of ground ginger, and 1/8 teaspoon of cinnamon.

-Erica

Seafood and Mushroom Pasta

This is another recipe from my Facebook friend, Amy…and another I want to try.  Although I am not a big fan of clams, so I would probably substitute chicken instead.  I think it would still be equally delicious with chicken anyway.

 

 

SEAFOOD AND MUSHROOM PASTA

1 tablespoon olive oil
1 tin (10 ounces) baby clams, with juice
1 pound shrimp, peeled and deveined
2 cups sliced mushrooms
2 large tomatoes, peeled and coarsely chopped
2 cloves garlic, minced
1 tablespoon fresh dill
salt
ground black pepper
8 ounces whole wheat linguine
1/3 cup grated Parmesan cheese

Alternate:
If you blanch your tomatoes, their skins will slip off easily. Begin by coring the tomatoes with a paring knife, removing the stems and white middles. Then cut an X in the bottom of each tomato, cutting only the skin. Bring a pot of water to a boil and add the tomatoes to the water. Boil for about 30 seconds. Remove the tomatoes from the pot and immediately plunge them into ice water to stop the cooking process. when the tomatoes are cool enough to handle, use the edge of the knife to slip off the skin.

Directions
1. Warm the oil in a large saucepan over medium-high heat. When it’s hot, add the clams, shrimp, and mushrooms. Cook, stirring occasionally, for about 5 minutes, or until the shrimp are pink and the mushrooms are soft. Add the tomatoes, garlic, and dill. Reduce the heat to low and simmer for about 10 minutes, or until the juice from the tomatoes evaporates a bit. Season to taste with the salt and pepper. 2. Meanwhile, in a large pot, cook the linguine according to package directions. Drain the pasta and place it in a large bowl. Add the shellfish mixture and toss gently to combine. Sprinkle with the cheese and additional dill, if using, and serve. 

Here’s the dirt: 
489.5 calories
11.7 fat (3.8 saturated)
239 mg cholesterol 
757 mg sodium 
53 g carbs 
6 g fiber 
49 g protein

-Erica

Black Bean Salad

I came across this recipe today looking over a friend’s Facebook page…and it looks *amazing* to me!  I want to try this out sometime in the upcoming week.  I *love* fresh cilantro (so much, in fact, I grow it in my garden).

BLACK BEAN SALAD

1/4 c smoked tomato vinaigrette (such as Drew’s)
1 can (15 oz) no-salt-added black beans, rinsed and drained
1 tsp ground cumin
2 c fresh corn kernels (about 2 large ears)
2 oz smoked mozzarella, diced
1 pint cherry tomatoes, quartered
3/4 c coarsely chopped avocado
1/2 c finely chopped red onion
1/4 c chopped fresh cilantro

1. In a large bowl, combine vinaigrette, beans, cumin, and salt and pepper to taste; set aside.
2. Heat a nonstick skillet over medium-high heat. Add corn and pan-roast, stirring occasionally, until lightly browned, about 4 minutes. Remove from heat and let cool. Stir corn and remaining ingredients into black bean mixture and toss together.
3. Chill until ready to serve. Divide evenly into four salad bowls.

Serves 4
Here’s the dirt:
324 calories
9 g fat (2.7 g saturated)
554 mg sodium
42 g carbs
11 g fiber
13 g protein

TIP: If you use frozen corn kernels, make sure they’re thawed and dry so they don’t stick to the pan.

-Erica

Tuna Artichoke Melts

Ingredients:

1 can (6 oz) light water-packed tuna, drained and flaked
1/3 c. coarsely chopped water-packed artichoke hearts
2 Tbsp fat-free mayo
1/2 c. shredded reduced-fat Mexican cheese blend, divided
1/4 tsp salt-free lemon-pepper seasoning
1/8 tsp dried oregano
2 English muffins, split and toasted

1. In a small bowl, combine tuna, artichokes, mayo, 1/4 c. cheese, lemon-pepper and oregano.  Spread over English muffin halves.

2. Place on a baking sheet.  Broil 4-6 inches from heat for 3 to 5 minutes or until heated through.  Sprinkle with remaining cheese; broil 1 to 2 minutes longer or until cheese is melted.

****I would decrease the lemon-pepper seasoning if I made this again.  It was a little too much for my taste.  Other than that, this was fantastic.  Also I used 100% whole grain bagels instead of English muffins and it was just as yummy.

Here’s the dirt:
2 servings (a serving equals 2 open-faced sandwiches)

335 calories
8 g fat (4 g saturated)
47 mg cholesterol
989 mg sodium
31 g carbs
2 g fiber
34 g protein

-Erica

Monterey Jack Turkey Burgers

These burgers are delicious (and much healthier than regular burgers).  What a perfect way to enjoy a BBQ with friends and family.

MONTEREY JACK TURKEY BURGERS

3/4 pound ground skinless turkey breast
2 shallots, finely chopped
1 Tbsp reduced-sodium soy sauce
1 Tbsp ketchup
1 tsp minced fresh garlic
1/4 tsp freshly ground pepper
1/3 c. shredded Monterey Jack cheese
4 strips turkey bacon
4 hamburger buns, split and toasted
1 tomato, cut into 4 slices

1. In a large bowl, combine the turkey, shallots, soy sauce, ketchup, garlic, and pepper.  Blend in the cheese, then form into 4 burgers.

2. Heat an indoor ridged grill sprayed with non-stick cooking spray.  Cook the burgers until cooked through (about 6 to 8 minutes on each side).  When you turn the burgers, add the bacon to the grill; cook until crisp (about 3 to 4 minutes on each side).  Serve the burgers in the buns, with the bacon and tomato slices.

Here’s the dirt:
4 servings

306 calories
9 g fat (4 g saturated fat, 1 g Trans fat)
77 mg cholesterol
707 mg sodium
26 g carbs
2 g fiber
31 g protein
130 mg calcium

-Erica

Stovetop Macaroni and Cheese

My chicklets love mac-and-cheese, so it is a must in our house.  Of course, I would now substitute whole grain pasta for the regular stuff in this recipe.  That would likely change the nutritional info at the bottom slightly (in the best possible way, no doubt).

STOVETOP MACARONI AND CHEESE

2-1/4 c. elbow macaroni
1 c. fat-free milk
3/4 c. shredded reduced-fat sharp cheddar cheese
3/4 c. shredded reduced-fat Monterey Jack cheese
1/3 c. shredded American cheese
1/3 c. shredded part-skim mozzarella cheese
1/2 tsp. ground white pepper

1. Cook the macaroni according to the package directions; drain and return to the pot.

2. Add the milk, cheddar, Monterey Jack, American cheese, mozzarella, and pepper.  Cook over low heat, stirring constantly, until the cheeses melt, about 5 minutes.  Serve sprinkled with nutmeg and a side of minted, steamed green beans.

Here’s the dirt on this recipe:
6 servings (about 1 cup)

299 calories
9 g. fat (5 g. saturated fat, 0 g. Trans fat)
30 mg. cholesterol
353 mg. sodium
35 g. carbs
1 g. fiber
18 g. protein
402 mg. calcium

-Erica

Cucumber Chicken Salad

I prefer to have quick lunches because our days are usually busy.  In the past this led to me eating something very unhealthy just because it was quick.  Now, I am starting to make tomorrow’s lunch today, which takes away that excuse.  This is a recipe I have tried, and I truly enjoy.

CUCUMBER CHICKEN SALAD

1 c. cubed cooked chicked breast
1/3 c. chopped seeded peeled cucumber (I did not de-seed mine and it was fine – for me)
1/4 c. fat-free mayo
1/4 tsp. salt
1/8 tsp. dill weed

Combine all ingredients in a small bowl and chill.

*Try this on a bun with lettuce and tomato (and I usually add a piece of swiss cheese because I just love it).

Here’s the dirt on this recipe (these facts include lettuce, tomato, and bun without cheese):
2 servings

350 calories
8 g. fat (3 g saturated)
57 mg. cholesterol
930 mg. sodium
42 g. carbs
3 g. fiber
28 g. protein

-Erica