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Send a Meal Blog

Saturday, March 11 2017

Ingredients

3 - medium yellow or green zucchini
Kosher salt
4 - medium carrots
1/2 - small red onion
1 - 2 - cups torn leaf lettuce
3 - tablespoons lemon juice
1/4 - cup olive oil or canola oil
2 - tablespoons snipped fresh dill
Freshly ground black pepper (optional)


Directions
With a vegetable peeler or mandoline shave zucchini in thin strips. Salt lightly, then transfer to colander to drain, about 15 minutes. Meanwhile, shave carrots in strips and thinly slice onion.


Rinse zucchini and drain in colander. To assemble salad, in a 2-quart square dish layer one-third each of zucchini, lettuce carrots, and onion. For dressing, in a glass measuring cup whisk together lemon juice and oil. Drizzle some of the dressing on layered vegetables. Repeat layering and dressing twice. Cover and refrigerate 1 hour or up to 12 hours before serving.


To serve, sprinkle salad with fresh dill and pepper. Cut salad in rectangles with a sharp knife; lift out with a spatula.

Nutrition Facts (Stacked Summer Vegetable Salad)
Per serving: 117 kcal cal., 9 g fat (1 g sat. fat, 1 g polyunsaturated fat, 7 g monounsatured fat), 0 mg chol., 202 mg sodium, 8 g carb., 2 g fiber, 5 g sugar, 2 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Thursday, January 19 2017

Try one of these in-season salads. These healthy dinners are satisfying, healthful, and hearty enough to be served as a complete meal.

Ingredients

8 - ounces beef flank steak
1 - teaspoon ground cumin
1/4 - teaspoon salt
1 - medium sweet onion, such as Vidalia or Maui, sliced horizontally into 1/2-inch-thick slices
2 - teaspoons olive oil
1/4 - teaspoon freshly ground black pepper
6 - cups fresh mache (lamb's lettuce) or baby greens
4 - ripe plums, pitted and cut into thin wedges
1 - recipe Creamy Chimichurri Dressing

Directions
Trim fat from meat. Sprinkle meat with cumin and salt. Brush onion slices on both sides with oil; sprinkle with pepper. For a charcoal or gas grill, place meat and onion slices on the rack of a covered grill directly over medium-hot heat. Grill meat for 10 to 14 minutes for medium-rare to medium doneness (145 degrees F to 160 degrees F) and onion slices about 10 minutes or until tender, turning both meat and onion slices once halfway through grilling time. Let meat stand for 5 minutes. Thinly slice meat. Coarsely chop onion.

Place mache in a large salad bowl or arrange on a large platter. Top with meat, onion, and plums. Drizzle with half of the Creamy Chimichurri Dressing. If desired, pass remaining dressing.

Creamy Chimichurri Dressing
Ingredients

3/4 - cup light mayonnaise
1/4 - cup plain Greek yogurt or sour cream
1 - tablespoon white vinegar
3 - cloves garlic, minced
3 - tablespoons snipped fresh Italian (flat-leaf) parsley
1/2 - teaspoon crushed red pepper
1/8 - teaspoon salt


Directions
 In a small bowl stir together mayonnaise, yogurt, vinegar, and garlic. Stir in parsley, crushed red pepper, and salt. Serve immediately or cover and refrigerate for up to 1 week. Before serving, if necessary, stir in enough milk to reach desired consistency.
Nutrition Facts (Flank Steak and Plum Salad with Creamy Chimichurri Dressing)

Per serving: 336 kcal cal., 22 g fat (5 g sat. fat, 0 g polyunsaturated fat, 3 g monounsatured fat), 53 mg chol., 546 mg sodium, 19 g carb., 2 g fiber, 10 g sugar, 16 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Saturday, July 23 2016

Ingredients

1 - medium red onion
, very thinly sliced and cut up (1 cup)
1/3 - cup white wine vinegar
1 - tablespoon organic cane sugar
3/4 - teaspoon salt
2 - teaspoons Dijon-style mustard
2 - tablespoons white balsamic vinegar
1/2 - teaspoon freshly ground black pepper
1/4 - cup extra-virgin olive oil
2 1/2 - pounds ripe red, yellow, green, and/or orange tomatoes, cut into wedges
Microgreens (optional)
Directions
Place onion slices in a medium heatproof bowl; set aside. In a small saucepan warm the white wine vinegar, sugar, and 1/2 teaspoon of the salt over medium heat, stirring to dissolve sugar. Pour over onions; toss to coat. Cover and chill at least 30 minutes or up to 24 hours, stirring occasionally.
For dressing, in a small bowl whisk together the mustard, white balsamic vinegar, pepper, and 1/4 teaspoon salt. Gradually whisk in the olive oil.
Place tomatoes in a large bowl. Add dressing and toss to coat. Top with drained pickled onions and microgreens.
Nutrition Facts (Summer Tomato Salad)
Per serving: 83 kcal cal., 6 g fat (1 g sat. fat, 1 g polyunsaturated fat, 4 g monounsatured fat), 0 mg chol., 117 mg sodium, 8 g carb., 2 g fiber, 5 g sugar, 1 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 07:57 am   |  Permalink   |  0 Comments  |  Email
Thursday, June 23 2016

Ingredients

4 - cups assorted tiny tomatoes
2 - cups arugula or watercress
1 - small fennel bulb, quartered, cored, and very thinly sliced (about 1 cup)
1/3 - cup chopped fresh Italian parsley
2 - shallots, finely chopped (about 1/4 cup)
1/4 - cup olive oil
3 - tablespoons champagne vinegar
1 - teaspoon lemon zest
1/4 - teaspoon salt
1/8 - teaspoon ground black pepper


Directions
In a salad bowl toss together tomatoes, arugula, fennel, and parsley. For Champagne Vinaigrette, in a screw-top jar combine shallots, oil, vinegar, zest, salt, and black pepper. Cover; shake well. Pour over salad.
Nutrition Facts (Tiny Tomato Salad with Champagne Vinaigrette)
Per serving: 58 kcal cal., 5 g fat (1 g sat. fat, 1 g polyunsaturated fat, 3 g monounsatured fat), 0 mg chol., 58 mg sodium, 4 g carb., 1 g fiber, 2 g sugar, 1 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:02 am   |  Permalink   |  0 Comments  |  Email
Wednesday, June 15 2016

Ready to win the potluck? You will when you tote along one of these flavorful side dish recipes. Here you'll find classic potluck recipes (and a few inventive twists!) for layered salads, pasta salad, baked beans, potato salad, and much more.

Ingredients

1
8 1/2 ounce package corn muffin mix
1
cup mayonnaise or salad dressing
1
8 ounce carton sour cream
1
1 ounce envelope ranch dry salad dressing mix
2
cups shredded cheddar cheese (8 ounces)
2
15 ounce can pinto beans, rinsed and drained
2
15 1/4 ounce cans whole kernel corn, drained
10
slices bacon, crisp-cooked, drained, and crumbled
3
cups coarsely chopped tomatoes
1
cup chopped green and/or red sweet pepper
1/2
cup sliced green onions (4)
Directions
Prepare corn muffin mix according to package directions for corn bread. Cool and crumble (should have about 5 cups).* Set aside.
For dressing, in a small bowl combine mayonnaise, sour cream, and salad dressing mix.
In a 3- to 4-quart glass salad bowl or 3-quart rectangular baking dish layer crumbled corn bread and 1 cup of the cheese. Spread with half of the dressing. Layer in the following order: beans, corn, the remaining 1 cup cheese, bacon, tomatoes, sweet pepper, and the remaining dressing. Cover tightly and chill overnight.
Tote salad and green onions in an insulated cooler with ice packs. Before serving, sprinkle salad with green onions.
From the Test Kitchen
*TIP:

If you like, toast the crumbled corn bread. Preheat oven to 350 degrees F. Spread the corn bread in a 15x10x1-inch baking pan. Bake about 10 minutes or until crisp; cool.

MUST-HAVE EQUIPMENT:

Insulated cooler with ice packs

Nutrition Facts (Mississippi Corn Bread Salad)
Per serving: 342 kcal cal., 21 g fat (7 g sat. fat, 6 g polyunsaturated fat, 3 g monounsatured fat), 38 mg chol., 779 mg sodium, 30 g carb., 4 g fiber, 3 g sugar, 11 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:20 am   |  Permalink   |  1 Comment  |  Email
Thursday, March 31 2016

Ingredients

12
ounces tender young collard greens, washed and dried
3
oranges
1
cup coarsely chopped toasted pecans
2
tablespoons sherry vinegar
2
teaspoons pure maple syrup
1/2
teaspoon Dijon-style mustard
1/2
teaspoon kosher salt
1/4
teaspoon freshly ground black pepper
Bottled hot pepper sauce
6
tablespoons extra-virgin olive oil
2
cups sliced rotisserie chicken
4
slices thick-cut bacon, crisp-cooked and crumbled
Directions
Remove ribs from collard leaves and discard. Stack the leaves and roll into a cylinder. Slice crosswise into thin ribbons; set aside.
Juice one of the oranges. Peel the remaining oranges and slice; set aside. Place 1/3 cup of the pecans into a food processor. Add 2 tablespoons orange juice, vinegar, syrup, mustard, salt, pepper, and a few dashes of hot sauce. Cover and process until combined. With processor running, drizzle in the oil.
In a very large bowl toss greens, chicken, and dressing. Top with orange slices, remaining pecans, and bacon.
Nutrition Facts (Pecan & Collard Chicken Salad)
Per serving: 407 kcal cal., 33 g fat (5 g sat. fat, 6 g polyunsaturated fat, 19 g monounsatured fat), 60 mg chol., 523 mg sodium, 12 g carb., 4 g fiber, 7 g sugar, 19 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:33 am   |  Permalink   |  0 Comments  |  Email
Thursday, February 18 2016

Ingredients

1/2
cup slivered almonds
2
tablespoons sesame seeds
1/3
cup vegetable oil
3
tablespoons rice vinegar or cider vinegar
2
tablespoons reduced-sodium soy sauce
1
3 ounce package chicken-flavor ramen noodles
1
tablespoon sugar
1/4
teaspoon black pepper
1/2
of a medium head of cabbage, cored and shredded (about 6 cups)
1/3
cup thinly sliced green onions (3 or 4)
1/3
cup golden or dark raisins (optional)
Directions
Spread almonds and sesame seeds in a shallow baking pan. In a 300 degree F oven bake about 10 minutes or until toasted, stirring once; cool.
Meanwhile, for dressing, in a screw-top jar combine oil, vinegar, soy sauce, seasoning packet from noodles, sugar, and black pepper. Cover and shake well.
In a large bowl combine cabbage, green onions, raisins (if desired), and almond mixture. Break noodles into small pieces. Sprinkle onto salad.
Add dressing; toss gently to coat. Cover and chill in the refrigerator for 30 minutes or up to 4 hours. Makes 8 side-dish servings.
From the Test Kitchen
SESAME CHICKEN AND NOODLE SLAW:

Prepare as above, except layer 1-1/2 cups chopped cooked chicken or pork with the cabbage and onion. Continue as above. Makes 4 main-dish servings.

Nutrition Facts per 2 1/4 cups: 523 cal., 37 g total fat (7 g sat. fat), 47 mg chol., 450 mg sodium, 28 g carbo., 6 g fiber, 24 g pro.

Daily Values: 6% vit. A, 37% vit. C, 16% calcium, 16% iron

Exchanges: 1/2 Vegetable, 1 Starch, 2 1/2 Lean Meat, 7 Fat

Nutrition Facts (Sesame Noodle Slaw)
Per serving: 211 kcal cal., 16 g fat (3 g sat. fat, 5 g polyunsaturated fat, 7 g monounsatured fat), 0 mg chol., 360 mg sodium, 14 g carb., 3 g fiber, 4 g sugar, 4 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:28 am   |  Permalink   |  0 Comments  |  Email
Saturday, January 23 2016

ingredients
2      egg whites
2    tablespoons   Dijon mustard
4    tablespoons   grated Parmesan cheese
1    cup   cornflake crumbs
1/2   teaspoon   salt
1/4   teaspoon   black pepper
1    pound   thin-sliced turkey cutlets
3/4   cup   bottled reduced-fat calorie blue cheese salad dressing
2    tablespoons   cider vinegar
2    packages  (8 ounces each) mixed salad (16 cups)
1    strip  bacon, cooked and crumbled
1    can  (14.5 ounces) sliced beets, drained and cut into strips
3      hard-cooked eggs, shelled and sliced
1    cup   fat-free croutons
directions
Heat oven to 450 degrees F. In a shallow dish, whisk whites and mustard. In second dish, combine cheese, cornflake crumbs, salt and pepper.
Coat cutlets with egg white mixture, then cheese mixture.
Coat a large baking sheet with nonstick cooking spray. Transfer cutlets to prepared pan; spritz cutlets with nonstick cooking spray.
Bake cutlets at 450 degrees F for 5 minutes. Flip over; bake an additional 5 minutes.
Whisk dressing and vinegar until blended. In a large salad bowl, toss lettuce, 1/2 cup of the dressing and bacon until well coated.
To serve:
Slice cutlets into thin strips. Divide salad, beets, turkey, eggs and croutons among bowls. Drizzle with extra dressing.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 285, Fat, total (g) 7, chol. (mg) 166, sat. fat (g) 2, carb. (g) 25, fiber (g) 2, pro. (g) 30, sodium (mg) 858, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:18 am   |  Permalink   |  0 Comments  |  Email
Wednesday, September 09 2015

ingredients
Dressing:
1/3   cup   white-wine vinegar
2    teaspoons   Dijon mustard
3/4   teaspoon   salt
1/4   teaspoon   black pepper
2/3   cup   extra-virgin olive oil
3    cloves  garlic, finely chopped
1    tablespoon   chopped fresh thyme
1    tablespoon   chopped fresh oregano
Vegetables and Pasta:
2      sweet red peppers (about 1 pound), cored, seeded, sliced 1 inch wide
2    medium  zucchini (about 1 pound), sliced lengthwise 1/2 inch thick
1    medium  summer squash (about 1/2 pound), sliced lengthwise 1/2 inch thick
1    large  red onion, peeled and cut into 1/2-inch-thick wedges
3    medium  tomatoes (about 1-1/2 pounds), cored and halved crosswise
1    pound   linguine, cooked following package directions
1/4   cup   firmly packed fresh basil, rinsed, dried, cut into thin strips
1/2   pound   fresh mozzarella, cut into 1/4-inch-thick slices
directions
Dressing:
In medium-size bowl, whisk together vinegar, mustard, salt and pepper. Drizzle in oil, whisking until oil is thoroughly incorporated. Stir in garlic, thyme and oregano. Set aside half of the dressing.
Vegetables and Pasta:
Prepare outdoor grill with medium-hot coals or heat gas grill to medium-high. Lightly brush grill with vegetable oil. Generously brush peppers, zucchini, squash, onion and tomatoes with some of the remaining dressing.
Grill vegetables in batches about 3 minutes per side or until tender, about 18 minutes total. Brush vegetables with additional dressing halfway through grilling. Remove vegetables from the grill; keep warm.
In large bowl, toss together cooked pasta with reserved half of dressing and any remaining dressing used for grilling vegetables. Toss in basil and mozzarella cheese. Arrange grilled vegetables over top. Serve warm or at room temperature.
Variation
Stovetop Method:
Heat stovetop grill pan over medium-high heat. Brush pan lightly with vegetable oil. Generously brush vegetables with some of the remaining dressing as above. Working in batches, cook vegetables about 3 minutes per side or until fork-tender. Brush with additional dressing halfway through cooking.

NUTRITION INFORMATION

Per Serving: cal. (kcal) 698, Fat, total (g) 36, chol. (mg) 27, sat. fat (g) 10, carb. (g) 75, fiber (g) 8, pro. (g) 21, sodium (mg) 588, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:52 am   |  Permalink   |  0 Comments  |  Email
Wednesday, September 02 2015

ingredients
3/4   pound   salmon fillets, skinned
2    tablespoons   plus 1 tsp. olive oil, divided
1/2   teaspoon   salt, plus more for salmon
1    tablespoon   lime juice
2    teaspoons   honey
3    cups   cooked quinoa
1 1/4   cups   fresh corn kernels
2      scallions, chopped
2    tablespoons   minced fresh chives
directions
Preheat the oven to 350 degrees F. Line a baking sheet with foil. Place salmon on the foil. Drizzle with 1 tsp. olive oil, and sprinkle with salt. Cover with another sheet of foil, and seal into a packet. Bake for 25 minutes.
In a large bowl whisk together 2 Tbs. olive oil, lime juice, and honey. Add the quinoa, corn, scallions, and 1/2 tsp. salt. Toss to combine. Flake salmon, toss gently with the quinoa, and garnish with the chives.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 413, Fat, total (g) 17, sat. fat (g) 2, carb. (g) 42, fiber (g) 5, sugar (g) 7, pro. (g) 25, sodium (mg) 419, calcium (mg) 43, iron (mg) 3, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:42 am   |  Permalink   |  0 Comments  |  Email
Saturday, August 29 2015

ingredients
1/4   cup   walnut oil or sunflower oil
2    tablespoons   cider vinegar
1    tablespoon   lemon juice
1    small  shallot, finely chopped (2 tablespoons)
1    teaspoon   honey mustard
1/4   teaspoon   salt
1/4   teaspoon   ground black pepper
4    cups   torn curly endive
1    head  butterhead (Boston) lettuce, torn
1      red apple, cored and cut into matchstick-size pieces (1-3/4 cups)
1    small  celery root, peeled and cut into matchstick-size pieces (2 cups)
1    small  fennel bulb, trimmed, halved, and thinly sliced (1 cup)
2    ounces   shredded blue cheese* or feta cheese
1/3   cup   chopped walnuts, toasted
directions
For the dressing, in a screw-top jar combine oil, cider vinegar, lemon juice, shallot, honey mustard, salt, and pepper. Cover and shake well.
In a large bowl combine endive and butterhead lettuce. Add three-fourths of the dressing; toss to coat. Divide mixture among salad plates.
In the same bowl combine apple, celery root, and fennel. Toss with remaining dressing to coat. Divide evenly over greens. Top each salad with blue cheese and walnuts.
Tip
*Tip:
To make it easy to grate the blue cheese or feta cheese, buy a whole wedge (rather than crumbled) and freeze for 30 minutes before grating.

Make Ahead Tip
Make-Ahead Directions:
Prepare and store dressing in the refrigerator for up to 3 days. Bring dressing to room temperature before using. Continue as directed in Step 2.

NUTRITION INFORMATION

Per Serving: cal. (kcal) 210, Fat, total (g) 16, chol. (mg) 7, sat. fat (g) 3, carb. (g) 13, Monounsaturated fat (g) 3, Polyunsaturated fat (g) 9, Trans fatty acid (g) 0, fiber (g) 3, sugar (g) 5, pro. (g) 5, vit. A (IU) 1154.02, vit. C (mg) 10.55, Thiamin (mg) 0.08, Riboflavin (mg) 0.12, Pyridoxine (Vit. B6) (mg) 0.19, Folate (µg) 59.43, Cobalamin (Vit. B12) (µg) 0.12, sodium (mg) 299, Potassium (mg) 422, calcium (mg) 106, iron (mg) 1.17, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:41 am   |  Permalink   |  0 Comments  |  Email
Wednesday, August 05 2015

ingredients
4    tablespoons   balsamic vinegar
1      minced garlic clove
1/4   cup   chopped basil
1/4   teaspoon   salt
1/4   teaspoon   black pepper
5    tablespoons   olive oil
2      romaine hearts, washed and chopped into 1/2-inch slices
2      large sweet red peppers, seeded and cut into 4 quarters
4      ears corn, shucked and silks removed
1      large red onion
directions
Heat gas grill to medium-high or prepare charcoal grill with medium-hot coals.
In small bowl, whisk together balsamic vinegar, garlic, basil, salt and pepper. Slowly whisk in olive oil; set aside. Place romaine in a large serving bowl.
Place peppers on grill and cover; grill for about 6 to 7 minutes per side or until skin is starting to turn black. Remove from grill and cut into 1/2-inch pieces; add to romaine in bowl.
Grill corn 10 minutes, turning, or until tender and beginning to brown. Remove corn from grill. Cut kernels from cob; add corn to romaine. Starting at root end, cut red onion into 1/2-inch-thick slices and secure with toothpicks to keep rings from separating. Grill slices 5 minutes per side, turning once. Remove and cut into 1/2-inch pieces; add to romaine mixture.
Toss salad with prepared dressing and serve immediately.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 172, Fat, total (g) 10, chol. (mg) 0, sat. fat (g) 1, carb. (g) 21, fiber (g) 4, pro. (g) 4, sodium (mg) 100, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:25 am   |  Permalink   |  0 Comments  |  Email
Tuesday, July 21 2015

ingredients
1/4   cup   cider vinegar and 1/4 cup balsamic vinegar
1    tablespoon   minced garlic
1    tablespoon   chopped fresh parsley
1    teaspoon   Italian seasoning
1 1/2   teaspoons   Dijon mustard
1/2   teaspoon   dry mustard
1/2   cup   extra-virgin olive oil
1/4   teaspoon   salt
1/4   teaspoon   black pepper
Fried Onions:
1    cup   all-purpose flour
4    tablespoons   Cajun seasoning
1    large  red onion, trimmed
4    cups   canola oil
Salad:
3/4   pound   boneless, skinless chicken breasts
1/2   cup   bottled barbecue sauce
1    pound   romaine lettuce, cut into 2-inch pieces
1/2     of a medium-size cucumber
1      Roma tomato, sliced
6      button mushrooms (about 1/4 pound)
2    ounces   mozzarella, shredded (about 1/2 cup)
1/2   cup   ricotta cheese, thinned with milk
1    tablespoon   grated Parmesan cheese
4      pepperoncini in brine, drained
directions
Prepare Dressing:
In a small bowl, whisk together both vinegars, the garlic, parsley, Italian seasoning, Dijon mustard and dry mustard. While whisking, add oil in a thin stream. Whisk in salt and pepper and set aside.
Fried Onions:
In a large bowl, combine flour and Cajun seasoning. Peel off tough outer skin from onion and thinly slice onion. Add slices to bowl and toss to coat. Heat oil in a medium-size saucepan to 365 degrees on a deep-fat thermometer. Add onion in batches (about 3/4 cup per batch), being careful that oil doesnt overflow. Cook onion about 1 minute, then transfer to paper towellined tray to cool. Repeat with all the onion (about 4 batches total).
Salad:
Grill or broil chicken breasts, turning once, until cooked through, about 12 minutes. Heat barbecue sauce in microwave, about 30 seconds. Cut chicken into 1/2-inch pieces and stir into barbecue sauce.
Place romaine, cucumber, tomato and mushrooms on a large cutting board (or you can work in batches). Chop vegetables until they are 1- to 1-1/2-inch pieces. Place lettuce mixture in center of large platter and toss with 2/3 cup of the Balsamic Dressing (reserve remainder for another use). Top with fried onions and mozzarella cheese. Drizzle with ricotta cheese and Parmesan. Spoon barbecue chicken around edge of platter. Garnish with pepperoncini and serve.

Posted by: AT 02:38 am   |  Permalink   |  0 Comments  |  Email
Friday, July 17 2015

Wheatberries, lentils, beets, spinach, salmon...it would be tough to pack more super foods into this salad!

ingredients
1    container (6 oz)  plain fat-free yogurt (not Greek)
2    tablespoons   white wine vinegar
1/3   cup   chopped fresh dill
1    teaspoon   sugar
1/2   teaspoon   salt
1/4   teaspoon `  black pepper
1    cup   frozen fully cooked wheat berries (such as Stahlbush Island Farms)
1    cup   cooked lentils (such as Melissa's)
1    pkg (8.8 oz)  cooked beets (such as Love Beets), diced
8    cups   chopped butter lettuce
8    cups   baby spinach
1/2   cup   chopped unsalted pistachios
1    can (6 oz)  canned salmon (such as Wild Planet), drained (optional)
directions
In a large bowl, stir together yogurt, vinegar, dill, sugar, salt and pepper. Set aside.
Heat wheat berries in a microwave-safe bowl for 2 minutes; stir and heat 1 more minute, until thawed.
Toss wheat berries, lentils, beets, lettuce, spinach and pistachios in bowl with dressing. Gently fold in salmon, if desired.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 424, Fat, total (g) 10, chol. (mg) 20, sat. fat (g) 1, carb. (g) 64, fiber (g) 15, pro. (g) 33, sodium (mg) 765, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:11 am   |  Permalink   |  0 Comments  |  Email
Sunday, July 05 2015

ingredients
1/3   cup   pomegranate juice
1/4   cup   sugar
1    teaspoon   grated orange zest
2      navel oranges
2      kiwifruits
1      large banana
1      Granny Smith apple
1      Red Delicious apple
1      large pear
1/2     pineapple
1/2   cup   pomegranate seeds
directions
Combine 1/3 cup pomegranate juice and 1/4 cup sugar in a medium saucepan. Bring to a boil, stirring until sugar dissolves, about 5 minutes. Remove from heat and stir in 1 tsp grated orange zest. Let stand until cooled to room temperature. Combine segments from 2 navel oranges; 2 kiwifruits, peeled, halved and sliced; 1 large banana, sliced; 1 Granny Smith and 1 Red Delicious apple, cored and cut into 1/2-inch slices; 1 large pear, cored and cut into 1/2-inch slices; 1/2 pineapple, peeled, cored and cubed; and 1/2 cup pomegranate seeds (optional) in a bowl. Pour syrup over fruit and toss gently to coat.

Posted by: AT 03:05 am   |  Permalink   |  0 Comments  |  Email
Saturday, June 27 2015

ingredients
directions
Combine 1/2 cup cooked pasta with 1 Tbs. black beans, 1 Tbs. corn, 1 Tbs. shredded Cheddar cheese, 4 grape tomatoes quartered, a few avocado slices, 1 tsp. olive oil, salt, and pepper to taste.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 295, Fat, total (g) 16, sat. fat (g) 3, carb. (g) 32, fiber (g) 7, sugar (g) 3, pro. (g) 8, sodium (mg) 400, calcium (mg) 79, iron (mg) 2, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:38 am   |  Permalink   |  0 Comments  |  Email
Wednesday, June 10 2015

ingredients
6    ounces   dried cavatelli or penne pasta
2    medium  tomatoes, peeled, seeded, and chopped
1/2   cup   crumbled feta cheese (2 ounces)
1/3   cup   bottled reduced-calorie Italian salad dressing
1/4   cup   sliced green onions
2    tablespoons   sliced pitted ripe olives
6    cups   torn fresh spinach
    Cracked black pepper
directions
Cook pasta according to package directions; drain. Rinse pasta with cold water; drain. In a large bowl, combine the pasta, tomatoes, feta cheese, salad dressing, green onions, and olives. Cover and chill in the refrigerator for at least 2 hours or up to 24 hours.
To serve, arrange spinach on a large serving platter; spoon pasta mixture over spinach. Sprinkle with cracked pepper. Makes 8 to 12 side-dish servings.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 118, Fat, total (g) 3, chol. (mg) 7, sat. fat (g) 1, carb. (g) 19, fiber (g) 2, pro. (g) 5, sodium (mg) 260, Vegetables () 1, Starch () 1, Fat () 0.5, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:58 am   |  Permalink   |  0 Comments  |  Email
Friday, May 15 2015

ingredients
1/4   cup   olive oil
2    tablespoons   balsamic vinegar
1/4   teaspoon   salt
2    ounces   pancetta or 3 slices bacon, cut into bite-size pieces
2    medium  firm, ripe pears (such as Anjou or Bosc), cored and thinly sliced
1    5 ounce package  arugula or baby arugula (about 7 cups)
6      very thin slices red onion, separated into rings
1/4   cup   pine nuts, toasted
1    ounce   Gorgonzola cheese, crumbled
    Freshly ground black pepper (optional)
directions
For dressing, in a screw-top jar, combine olive oil, balsamic vinegar, and salt. Cover and shake well. Set aside.
In a large skillet, cook pancetta or bacon over medium heat until crisp. Remove from skillet; drain on paper towels. Set aside. Add pear slices to drippings in skillet; cook for 5 to 7 minutes or until lightly browned and tender, stirring occasionally. Keep warm.
In a very large bowl, combine arugula, onion slices, and dressing. Gently toss to coat with dressing.
Divide arugula mixture among six salad plates. Arrange pears on top. Sprinkle with pancetta, pine nuts, and Gorgonzola cheese. If desired, sprinkle with freshly ground black pepper. Makes 6 side-dish servings.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 215, Fat, total (g) 17, chol. (mg) 11, sat. fat (g) 4, carb. (g) 12, fiber (g) 2, pro. (g) 4, vit. A (IU) 631.67, vit. C (mg) 5.9, sodium (mg) 343, calcium (mg) 70.68, iron (mg) 0.9, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:11 am   |  Permalink   |  0 Comments  |  Email
Tuesday, May 12 2015

ingredients
1    14 1/2ounce can  vegetable broth
1/3   cup   quick-cooking barley
1/3   cup   quinoa, rinsed and drained
1      medium onion, chopped
2      cloves garlic, minced
2    tablespoons   olive oil
2    cups   sliced fresh mushrooms
1    14 1/2ounce can  diced tomatoes, drained
1/2   of a 10-ounce package  frozen chopped spinach, thawed and well-drained, or 3 cups fresh spinach
1/4   teaspoon   salt
1/4   teaspoon   ground black pepper
1 1/4   cups   shredded Monterey Jack cheese with jalapeno peppers or Monterey Jack cheese (5 ounces)
3      large red sweet peppers
directions
Preheat oven to 400 degrees F. In a medium saucepan bring broth to boiling. Add barley and quinoa. Return to boiling; reduce heat. Cook, covered, about 12 minutes or until tender. Drain, reserving 1/3 cup cooking liquid; set aside.
In a large skillet cook onion and garlic in hot oil over medium heat for 2 minutes. Add mushrooms; cook and stir for 4 to 5 minutes or until tender. Stir in tomatoes, spinach, the salt, and the black pepper. Add quinoa mixture and 1/2 cup of the cheese; stir to combine. Remove from heat.
Cut peppers in half lengthwise. Remove and discard seeds and membranes from the peppers. Sprinkle insides of peppers lightly with additional salt and black pepper. Fill pepper halves with quinoa mixture. Place peppers, filled sides up, in a 3-quart rectangular baking dish. Pour the reserved cooking liquid into dish around peppers.
Bake, covered, for 30 minutes. Uncover; top stuffed peppers with the remaining cheese. Bake, uncovered, about 10 more minutes or until peppers are crisp-tender and cheese is browned.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 253, Fat, total (g) 13, chol. (mg) 21, sat. fat (g) 5, carb. (g) 24, Monounsaturated fat (g) 6, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 6, sugar (g) 7, pro. (g) 11, vit. A (IU) 5974.28, vit. C (mg) 109.68, Thiamin (mg) 0.16, Riboflavin (mg) 0.4, Niacin (mg) 2.58, Pyridoxine (Vit. B6) (mg) 0.42, Folate (µg) 102.29, Cobalamin (Vit. B12) (µg) 0.21, sodium (mg) 641, Potassium (mg) 475, calcium (mg) 246, iron (mg) 2.17, Vegetables () 2, Starch () 1, Lean Meat () 0.5, Fat () 2, Carb Choice () 1.5, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:02 am   |  Permalink   |  0 Comments  |  Email
Saturday, May 02 2015

ingredients
6    ounces   dried multigrain penne pasta
    Nonstick cooking spray
8    ounces   skinless, boneless chicken breast halves, cut into 1-inch pieces
1    cup   sliced fresh mushrooms
1/4   cup   chopped onion
1    clove   garlic, minced
3    tablespoons   olive oil
3    tablespoons   balsamic vinegar
3    tablespoons   snipped fresh basil or 2 teaspoons dried basil, crushed
1/4   teaspoon   salt
1/8   teaspoon   ground black pepper
1    6 ounce package  fresh baby spinach or spinach
1    cup   seeded and chopped roma tomatoes (3 medium)
1/4   cup   shredded Parmesan cheese (1 ounce)
directions
Cook pasta according to package directions; drain. Rinse with cold water; drain again. Meanwhile, coat a large nonstick skillet with cooking spray; heat skillet over medium heat. Add chicken, mushrooms, onion, and garlic; cook for 8 to 10 minutes or until chicken is no longer pink and vegetables are tender, stirring occasionally. Cool slightly.
In an extra-large bowl combine cooked pasta and chicken mixture. For vinaigrette, in a small screw-top jar combine oil, vinegar, basil, salt, and pepper. Cover and shake well.
Pour vinaigrette over pasta mixture; toss gently to coat. Add spinach, tomatoes, and cheese; toss gently to combine.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 374, Fat, total (g) 15, chol. (mg) 41, sat. fat (g) 3, carb. (g) 38, Monounsaturated fat (g) 8, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 7, sugar (g) 5, pro. (g) 22, vit. A (IU) 3310.16, vit. C (mg) 20.69, Thiamin (mg) 0.08, Riboflavin (mg) 0.19, Niacin (mg) 7.1, Pyridoxine (Vit. B6) (mg) 0.52, Folate (µg) 97, Cobalamin (Vit. B12) (µg) 0.22, sodium (mg) 371, Potassium (mg) 437, calcium (mg) 148, iron (mg) 3.19, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:11 am   |  Permalink   |  0 Comments  |  Email
Wednesday, January 21 2015

ingredients
2    pounds   Brussels sprouts
1/4   cup   butter
1/2   teaspoon   salt
2      small Braeburn or other cooking apples, thinly sliced and seeded
2    tablespoons   fresh thyme leaves
1/4   cup   walnuts, toasted and chopped
1/4   teaspoon   crushed red pepper (optional)
directions
Line a 15x10x1-inch baking pan with paper towels, set aside. Trim stems and remove any wilted outer leaves from Brussels sprouts. Wash and halve. Bring a large pot of lightly salted water to boiling. Add sprouts. Cook, uncovered, 2 minutes; drain. Immediately plunge Brussels sprouts into a large bowl of ice water. Let sit for 3 minutes or until cool. Drain well. Transfer to prepared baking pan; pat dry.
Meanwhile, in a 12-inch skillet, melt the butter over medium heat. Cook, stirring often, until the butter begins to brown and smells fragrant and nutty, about 5 to 10 minutes (reduce heat to medium-low, if necessary, to prevent burning). Add the Brussels sprouts and salt. Cook, turning occasionally, for 5 minutes. Add apples and thyme; cook 7 minutes more or until Brussels sprouts are browned and apple is slightly tender, stirring occasionally. Transfer to a serving bowl. Sprinkle with toasted walnuts and crushed red pepper, if desired.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 143, Fat, total (g) 9, chol. (mg) 15, sat. fat (g) 4, carb. (g) 16, Monosaturated fat (g) 2, Polyunsaturated fat (g) 2, Trans fatty acid (g) 0, fiber (g) 5, sugar (g) 7, pro. (g) 4, vit. A (IU) 923.8, vit. C (mg) 68.16, Thiamin (mg) 0.13, Riboflavin (mg) 0.1, Niacin (mg) 0.74, Pyridoxine (Vit. B6) (mg) 0.23, Folate (µg) 45.9, Cobalamin (Vit. B12) (µg) 0.01, sodium (mg) 221, Potassium (mg) 428, calcium (mg) 51, iron (mg) 1.63, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email
Tuesday, January 13 2015

ingredients
8    ounces   dry linguine or fettuccine
8    ounces   baby zucchini, halved lengthwise, or 1 small zucchini, sliced
8    ounces   peeled fresh baby carrots, halved
2      seedless oranges
1/2   cup   olive oil
1    cup   fresh cilantro leaves
1    teaspoon   salt
1    teaspoon   dry mustard
1    teaspoon   minced garlic or dried garlic
1/2   teaspoon   crushed red pepper
    Cilantro and/or finely shredded orange peel (optional)
directions
Cook pasta according to package directions, adding zucchini and carrots the last 5 minutes of cooking time. Drain; reserve 1/4 cup of the pasta water. Return pasta to pan.
For pesto, peel and quarter one orange. In a food processor combine orange quarters, olive oil, the 1 cup cilantro, the reserved pasta water, salt, dry mustard, garlic, and crushed red pepper. Peel and chop remaining orange. Toss together pasta, pesto, and chopped orange. If desired, top with additional cilantro and orange peel.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 518, Fat, total (g) 28, chol. (mg) 0, sat. fat (g) 4, carb. (g) 58, Monosaturated fat (g) 20, Polyunsaturated fat (g) 3, Trans fatty acid (g) 0, fiber (g) 6, sugar (g) 11, pro. (g) 10, vit. A (IU) 91.35, vit. C (mg) 0.66, Thiamin (mg) 0.62, Riboflavin (mg) 0.38, Niacin (mg) 4.94, Pyridoxine (Vit. B6) (mg) 0.33, Folate (µg) 209.66, Cobalamin (Vit. B12) (µg) 0, sodium (mg) 644, Potassium (mg) 618, calcium (mg) 90.87, iron (mg) 3.78, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email
Saturday, August 23 2014
Greek Shrimp Salad
ingredients
 
  • 3    tablespoons   lemon juice
  • 3    tablespoons   olive oil
  • 1    teaspoon   prepared mustard
  • 1    teaspoon   fresh oregano, chopped
  • 1/8   teaspoon   salt
  • 1/8   teaspoon   black pepper
  • 1    cup   bulgur wheat
  • 1/2   pound   plum tomatoes, chopped
  • 1/2     cucumber, peeled and chopped
  • 1/4   cup   flat-leaf parsley, chopped
  • 1/4   cup   fresh mint, chopped
  • 1    pound   cooked, peeled shrimp
  • 1/2     head iceberg lettuce, shredded
  • 1/2     large red onion, sliced
  • 12      pitted black olives, chopped
  • 2    ounces   reduced-fat feta cheese (about 1/2 cup), crumbled
 
directions
In a small bowl, whisk together lemon juice, olive oil, mustard, oregano, salt and black pepper. Set aside.
 
 
Place bulgur in a large bowl. Stir in 2 cups boiling water. Cover with plastic and allow to stand for 5 minutes. Stir in tomatoes, cucumber, parsley, mint and 2 tablespoons of lemon dressing. Cover and refrigerate 1 hour.
 
 
Toss the shrimp with 1 tablespoon of dressing and set aside.
 
 
In a large bowl, toss together lettuce, onion, olives and remaining dressing. Equally divide among 4 dinner plates. Top each serving with bulgur, shrimp and feta.
 
 

 
nutrition information
Per Serving: cal. (kcal) 410, Fat, total (g) 17, chol. (mg) 172, sat. fat (g) 3, carb. (g) 38, fiber (g) 8, pro. (g) 28, sodium (mg) 692, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 09:09 am   |  Permalink   |  0 Comments  |  Email
Thursday, August 21 2014
Thai Beef Salad
ingredients
 
  • 1/3   cup   vegetable oil
  • 1/3   cup   rice-wine vinegar
  • 1    tablespoon   fish sauce
  • 1    teaspoon   Asian chile paste (optional)
  • 1    tablespoon   dark Asian sesame oil
  • 1    teaspoon   sugar
  • 1    teaspoon   ground ginger
  • 3/4   teaspoon   garlic salt
  • 1    cup   fresh cilantro leaves, chopped
  • 2    pounds   ground beef chuck
  • 2      carrots, peeled and cut into 1-inch sticks
  • 1      sweet red pepper, seeded and cut into 1-inch sticks
  • 3      scallions, trimmed and sliced
  • 2    bags  (10 ounces each) European-blend salad greens
 
directions
For dressing, in small bowl, whisk together vegetable oil, rice-wine vinegar, fish sauce, chile paste (if using), dark sesame oil, sugar, ginger and 1/4 teaspoon garlic salt. Stir in cilantro.
 
 
Working in batches if necessary, in large skillet, cook meat over medium-high heat about 5 minutes or until no longer pink. Drain off liquid. Season with remaining 1/2 teaspoon garlic salt.
 
 
Add carrots and sweet pepper to skillet; cook for 2 minutes.
 
 
Stir half of the dressing and the scallion into meat mixture. Remove from heat.
 
 
In serving bowl, toss salad greens with remaining half of the dressing. Spoon meat mixture over top.
 
 

 
nutrition information
Per Serving: cal. (kcal) 515, Fat, total (g) 39, chol. (mg) 103, sat. fat (g) 11, carb. (g) 9, fiber (g) 3, pro. (g) 31, sodium (mg) 551, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 10:18 am   |  Permalink   |  0 Comments  |  Email
Tuesday, August 19 2014
Smoked Salmon & Melon Salad
ingredients
 
  • 1/3   cup   mint leaves, coarsely chopped
  • 1    teaspoon   finely shredded lemon peel
  • 1/4   teaspoon   cracked black pepper
  • 1/2   of a  cantaloupe, peeled and cut in thin wedges (about 2 cups)
  • 2    cups   thinly sliced fennel
  • 2    cups   blueberries or seedless red grapes
  • 8    ounces   smoked salmon, skin and bones removed, coarsely broken
  • 1/2   of a  honeydew melon, cut in cubes and/or balls (about 2 cups)
Yogurt-Cardamom Dressing
 
  • 1    6 ounce carton  plain lowfat yogurt
  • 1/4   cup   olive oil
  • 2    tablespoons   lemon juice
  • 1    tablespoon   honey
  • 1    clove  garlic, minced
  • 1/2   teaspoon   ground cardamom or ground nutmeg
  • 1/2   teaspoon   cracked black pepper
  • 1/4   teaspoon   salt
 
 
directions
Prepare Yogurt-Cardamom Dressing; set aside.
 
 
In small bowl combine mint, lemon peel, and pepper; set aside. In a trifle dish or straight-sided glass serving bowl place cantaloupe, fennel, blueberries, salmon, and honeydew. Sprinkle with mint mixture. Serve with Yogurt-Cardamom Dressing. Makes 6 servngs.
 
 
Yogurt-Cardamom Dressing
In small bowl combine yogurt, olive oil, lemon juice, honey, garlic, ground cardamon or ground nutmeg, cracked black pepper, and salt.
 
 


 
nutrition information
Per Serving: cal. (kcal) 239, Fat, total (g) 12, chol. (mg) 10, sat. fat (g) 2, carb. (g) 26, Monosaturated fat (g) 7, Polyunsaturated fat (g) 1, fiber (g) 3, sugar (g) 20, pro. (g) 10, vit. A (IU) 1603, vit. C (mg) 45, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 3, Pyridoxine (Vit. B6) (mg) 0, Folate (µg) 40, Cobalamin (Vit. B12) (µg) 1, sodium (mg) 452, Potassium (mg) 623, calcium (mg) 91, iron (mg) 2, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 09:42 am   |  Permalink   |  0 Comments  |  Email
Friday, August 15 2014
Thai Chicken Salad Meal
ingredients
 
  •     Peanut Butter Dressing:
  • 1/4   cup   red-wine vinaigrette
  • 2    tablespoons   creamy peanut butter
  • 1    tablespoon   crushed garlic
  • 1    tablespoon   lime juice
  • 1    tablespoon   chili-garlic sauce
  •     Salad:
  • 8    cups   butter lettuce mix
  • 2    cups   shredded rotisserie chicken
  • 1    cup   seeded and diced cucumber
  • 1 1/2   cups   sliced red and green bell pepper
  • 1/2   cup   fresh cilantro leaves
  • 1/4   cup   fresh mint leaves
  • 1/2   cup   fried rice noodles
  • 1/2   cup   cashews, roughly chopped
  •     Lime wedges (optional)
 
directions
Peanut Butter Dressing:

Whisk together vinaigrette, peanut butter, 2 tablespoons water, garlic, lime juice, and chili-garlic sauce; set aside.
 
 
Salad:

Divide lettuce among four plates. In a medium bowl, toss together chicken, cucumber, bell pepper, cilantro and mint. Add Peanut Butter Dressing; gently toss to coat all ingredients. Spoon chicken mixture over lettuce on plates. Sprinkle with rice noodles and cashews. Serve with lime wedges, if desired.
Posted by: AT 10:05 am   |  Permalink   |  0 Comments  |  Email
Wednesday, July 30 2014
Steak & Potato Salad
ingredients
 
  • 1 1/4   pounds   red, white and blue-skinned small potatoes
  • 2      ribs celery, sliced
  • 1/2     red onion, chopped
  • 2      scallions, sliced
  • 3    tablespoons   canola oil
  • 3    tablespoons   white vinegar
  • 1    teaspoon   sugar
  • 1/2   teaspoon   salt
  • 1/4   teaspoon   black pepper
  • 1 3/4   teaspoons   beau monde seasoning (such as Spice Islands)
  • 1    pound   flank steak
 
directions
Place potatoes in a medium saucepan and cover with lightly salted water. Bring to a boil; simmer for 15 to 20 minutes or until tender. Drain and quarter potatoes; place in a large bowl. Stir in celery, red onion and scallions.
 
In a small bowl, whisk together oil, vinegar, sugar salt and pepper. Gently fold into potato mixture and cover with plastic wrap.
 
Heat broiler. Rub beau monde seasoning on both sides of steak. Broil for 3 minutes per side or until internal temperature reaches 135 degrees . Allow to rest 5 minutes before thinly slicing against the grain.
 
Serve sliced steak with warm potato salad.
 
 
 
Tip
  • Make your own seasoning mixture: Combine 1 tbsp each celery salt, black pepper and onion powder.
nutrition information
Per Serving: cal. (kcal) 356, Fat, total (g) 17, chol. (mg) 37, sat. fat (g) 3, carb. (g) 21, fiber (g) 3, pro. (g) 28, sodium (mg) 799, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 09:45 am   |  Permalink   |  0 Comments  |  Email
Monday, July 21 2014
Farmer's Market Meal
ingredients
 
  • 1 1/4   pounds   tiny new potatoes, halved or quartered
  • 12    ounces   fresh green beans and/or yellow wax beans, trimmed
  • 1/4   cup   white wine vinegar or champagne vinegar
  • 3    tablespoons   olive oil
  • 1    medium  shallot, finely chopped (2 tablespoons)
  • 1    tablespoon   capers, rinsed and drained
  • 1    teaspoon   Dijon-style mustard
  • 1/4   teaspoon   freshly ground black pepper
  • 5    cups   fresh baby arugula or baby spinach
  • 4    medium  roma tomatoes, coarsely chopped
 
directions
In a covered large saucepan, cook potatoes in enough boiling water to cover about 10 minutes or just until tender; drain. Rinse with cold water and drain again. If desired, cover and chill for up to 24 hours.
 
 
In a covered medium saucepan, cook beans in enough boiling water to cover about 10 minutes or just until crisp-tender; drain. Submerse beans in a bowl of ice water to cool quickly; drain again. If desired, cover and chill for up to 24 hours.
 
 
For dressing:
 
In a screw-top jar, combine vinegar, olive oil, shallot, capers, mustard, and black pepper. Cover and shake well. If desired, chill for up to 24 hours.
 
 
To serve, if dressing is chilled, let it stand at room temperature for 30 minutes. Arrange arugula on a platter. Arrange potatoes, beans, and tomatoes on top of arugula. Shake the dressing well. Drizzle dressing over vegetables. Makes 10 to 12 servings (about 1/2 cup arugula 1/3 cup potatoes, 1/3 cup green beans, and 1/4 cup tomatoes each).
 
 

 
nutrition information
Per Serving: cal. (kcal) 106, Fat, total (g) 4, chol. (mg) 0, sat. fat (g) 1, carb. (g) 15, Monosaturated fat (g) 3, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 3, sugar (g) 3, pro. (g) 3, vit. A (IU) 874.62, vit. C (mg) 24.21, Thiamin (mg) 0.13, Riboflavin (mg) 0.1, Niacin (mg) 1.18, Pyridoxine (Vit. B6) (mg) 0.25, Folate (µg) 40.32, Cobalamin (Vit. B12) (µg) 0, sodium (mg) 49, Potassium (mg) 476, calcium (mg) 40.39, iron (mg) 1.26, Vegetables () 1, Starch () 0.5, Fat () 1, Carb Choice () 1, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 10:19 am   |  Permalink   |  0 Comments  |  Email
Sunday, July 20 2014
Pizza Salad Dinner
ingredients
 
  • 1    8 ounce package  field greens
  • 1    5 ounce package  baby lettuce
  • 4    cups   grape tomatoes
  • 1/2     red onion, thinly sliced, separated in rings
  • 1/2     red sweet pepper, cut in bite-size strips
  • 1    15 ounce can  cannellini beans, rinsed and drained
  • 1    6 ounce link  pepperoni, casing removed, and thinly sliced
  • 4    ounces   crumbled blue cheese
  • 1      Herb Dressing
  • 1    5 1/2ounce box  Italian-seasoned croutons
Herb Dressing
 
  • 1/2   cup   extra-virgin olive oil
  • 1/3   cup   white balsamic vinegar
  • 1/4   cup   snipped Italian (flat-leaf) parsley
  • 1/4   cup   snipped fresh basil
  • 4      cloves garlic, minced
  • 1    teaspoon   sea salt or 3/4 teaspoon salt
  • 1/2   teaspoon   black pepper
 
 
directions
In a extra-large salad bowl combine greens and lettuces. Top with tomatoes, red onion, sweet pepper, beans, pepperoni, and cheese. Cover and chill up to 6 hours. Makes 20 servings.
 
 
Herb Dressing
In screw-top jar combine olive oil; vinegar; parsley; basil; garlic, sea salt or salt; and pepper. Cover and shake. Before serving, shake dressing well; pour over salad and toss to coat. Sprinkle with croutons.
 
 


 
nutrition information
Per Serving: cal. (kcal) 175, Fat, total (g) 12, chol. (mg) 13, sat. fat (g) 3, carb. (g) 12, Monosaturated fat (g) 7, Polyunsaturated fat (g) 1, fiber (g) 2, sugar (g) 2, pro. (g) 6, vit. A (IU) 1214.76, vit. C (mg) 11.81, Thiamin (mg) 0.12, Riboflavin (mg) 0.1, Niacin (mg) 0.79, Pyridoxine (Vit. B6) (mg) 0.1, Folate (µg) 20.16, Cobalamin (Vit. B12) (µg) 0.24, sodium (mg) 429, Potassium (mg) 204, calcium (mg) 50.48, iron (mg) 0.72, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 08:45 am   |  Permalink   |  0 Comments  |  Email
Sunday, June 29 2014
Kale Salad
ingredients
  • 3    cups   finely chopped fresh kale leaves
  • 1      plum tomato, chopped
  • 1/3   cup   chopped red sweet pepper
  • 1/4   cup   pitted ripe olives, quartered lengthwise
  • 3      radishes, thinly sliced and halved if desired
  • 2      green onions, sliced
  • 2    tablespoons   raw sunflower kernels
Asian Dressing:
 
  • 3    tablespoons   lemon juice
  • 3    tablespoons   water
  • 2    tablespoons   reduced sodium soy sauce
  • 2    teaspoons   olive oil
  • 1/2   teaspoon   onion powder
  • 1/4   teaspoon   garlic powder
 
directions
In a large bowl, combine kale, tomato, sweet pepper, olives, radishes, green onions, and sunflower kernels. Toss gently to mix.
 
 
Drizzle Asian Dressing over vegetables. Toss gently to coat. Makes 4 (1-cup) side-dish servings.
 
 
 
Note
  • Asian Dressing: In a screw-top jar, combine lemon juice, water, reduced-sodium soy sauce, olive oil, onion powder, and garlic powder. Cover and shake well. Chill until ready to serve or for up to 1 week. Makes 1/2 cup.
nutrition information
Per Serving: cal. (kcal) 83, Fat, total (g) 4, chol. (mg) 0, sat. fat (g) 1, carb. (g) 10, fiber (g) 3, pro. (g) 3, sodium (mg) 243, Vegetables () 2, Fat () 1, Carb Choice () 0.5, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 10:09 am   |  Permalink   |  0 Comments  |  Email
Friday, June 13 2014
Greek Salad Club Dinner
ingredients
 
  • 6      flat pita bread rounds, halved horizontally and toasted*
  • 1    7 ounce container  purchased hummus
  • 4      romaine lettuce leaves
  • 1      large tomato, sliced
  • 1      yellow sweet pepper, seeded and sliced
  • 1/2     of an English cucumber, sliced
  • 2    ounces   feta cheese, crumbled
  • 1/4   cup   lightly packed fresh oregano leaves
  • 1/4   cup   purchased Greek vinaigrette dressing
 
directions
Spread eight pita halves with hummus. Layer four of the spread slices with romaine, tomato, and sweet pepper slices. Top with four spread pita halves, hummus side up.
 
 
Layer cucumber, feta cheese, and fresh oregano. Drizzle with dressing. Top with remaining pita halves. Makes 4 sandwiches (4 servings).
 
 
 
Tip
  • *To toast: Preheat broiler. Lay pita halves, cut sides up, on 2 baking sheets. Broil 1 baking sheet at a time 3 to 4 inches from heat for 1 minute until toasted.
nutrition information
Per Serving: cal. (kcal) 454, Fat, total (g) 14, chol. (mg) 13, sat. fat (g) 4, carb. (g) 66, Monosaturated fat (g) 3, Polyunsaturated fat (g) 2, fiber (g) 7, sugar (g) 6, pro. (g) 16, vit. A (IU) 2332, vit. C (mg) 1, Thiamin (mg) 1, Riboflavin (mg) 1, Niacin (mg) 6, Pyridoxine (Vit. B6) (mg) 0, Folate (µg) 177, Cobalamin (Vit. B12) (µg) 0, sodium (mg) 975, Potassium (mg) 576, calcium (mg) 222, iron (mg) 4, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 08:44 am   |  Permalink   |  0 Comments  |  Email
Monday, June 02 2014
Minty Pasta Salad & Lamb Dinner
ingredients
 
  • 5    ounces   dried fettuccine
  • 1    tablespoon   extra virgin olive oil
  • 1    teaspoon   finely shredded lemon peel
  • 1      Mint Herb Pesto, below
  • 12      small lamb double rib chops
  • 3    cups   arugula
  • 1    cup   fresh mint leaves
  •     Pine nuts, toasted
Mint-Herb Pesto
 
  • 1/2   cup   lightly packed argula
  • 1/2   cup   lightly packed mint
  • 1/2   cup   lightly packed basil
  • 1/4   cup   extra virgin olive oil
  • 2    tablespoons   toasted pine nuts
  • 1    tablespoon   lemon juice
  • 2    cloves  minced garlic
  • 1/4   cup   shredded pecorino cheese
  • 1/2   teaspoon   crushed red pepper
  •     salt and pepper
  •    
 
 
directions
Cook pasta according to package directions; drain. Rinse; drain. Transfer to bowl; toss with oil and lemon peel. Prepare Mint-Herb Pesto. Add to pasta; toss. Set aside. (Pasta may be chilled up to 24 hours.)
 
 
Meanwhile, sprinkle lamb lightly with salt and pepper. For a charcoal grill, place chops on rack directly over medium coals. Grill, uncovered, 10 minutes (145 degrees F for medium-rare), turning once. (For gas grill, preheat grill. Reduce heat to medium. Place chops on rack over heat. Cover; grill as above.)
 
 
Toss pasta with arugula and mint. Top with grilled chops; sprinkle with pine nuts. Makes 6 servings.
 
 
Mint-Herb Pesto
In blender or food processor combine arugula, mint, basil, olive oil, pine nuts, lemon juice, and garlic. Cover; blend or process until smooth, scraping down sides as needed. Add the pecorino cheese and crushed red pepper. Cover; blend or process until just combined. Season with salt and pepper.
 
 


 
nutrition information
Per Serving: cal. (kcal) 365, Fat, total (g) 22, chol. (mg) 53, sat. fat (g) 5, carb. (g) 21, Monosaturated fat (g) 12, Polyunsaturated fat (g) 3, fiber (g) 3, sugar (g) 1, pro. (g) 21, vit. A (IU) 486, vit. C (mg) 7, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 6, Pyridoxine (Vit. B6) (mg) 0, Folate (µg) 113, Cobalamin (Vit. B12) (µg) 2, sodium (mg) 218, Potassium (mg) 434, calcium (mg) 141, iron (mg) 5, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 09:05 am   |  Permalink   |  0 Comments  |  Email
Thursday, May 29 2014
Vietnamese Pork Salad
ingredients
 
  • 2      boneless, center-cut pork chops
  • 1/3   cup   rice vinegar
  • 1/4   cup   mirin
  • 3    tablespoons   fish sauce
  • 1 1/2   tablespoons   olive oil
  • 1 1/2   tablespoons   sugar
  • 1/2   teaspoon   Thai chili garlic sauce (such as Sriracha)
  • 3    ounces   rice vermicelli noodles (from 8 oz pkg)
  • 1/2   head  napa cabbage, cored and sliced
  • 1/2   cup   cilantro leaves
  • 1/2   cup   mint leaves
  • 2      scallions, trimmed and sliced
 
directions
Slice pork chops in half horizontally to form 4 thin-cut chops. Pound to even thinness. In small bowl, mix together rice vinegar, mirin, fish sauce, olive oil, sugar and Thai chili garlic sauce. Combine 1/4 cup dressing with pork in a resealable bag; marinate 20 minutes.
 
 
Soak rice vermicelli noodles following pkg directions, 8 minutes. Drain and rinse.
 
 
Heat grill pan. Grill pork for 3 minutes, then flip and grill an additional 2 to 3 minutes. Remove to a cutting board and cut into thin strips. In large bowl, combine nappa cabbage, cilantro leaves, mint leaves and scallions with the noodles. Toss with remaining dressing and top with pork.
 
 

 
nutrition information
Per Serving: cal. (kcal) 226, Fat, total (g) 5, chol. (mg) 42, sat. fat (g) 1, carb. (g) 20, fiber (g) 2, pro. (g) 20, sodium (mg) 845, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 09:55 am   |  Permalink   |  0 Comments  |  Email
Friday, May 23 2014
Broccoli Grape Salad
ingredients
 
  • 1    pound   bacon, cut into 1-inch pieces
  • 1    cup   mayonnaise or salad dressing
  • 1    cup   red and/or green seedless grapes, halved
  • 1/2   cup   finely chopped red onion
  • 1/4   cup   sugar
  • 7    cups   fresh broccoli florets (1 large head)
 
directions
In a large skillet, cook bacon over medium heat until crisp. Drain bacon on paper towels and set aside.
 
 
In a large bowl, stir together mayonnaise, grapes, red onion and sugar. Add broccoli and two-thirds of the bacon; stir to coat. Cover and chill in the refrigerator for at least 1 hour or up to 24 hours. Store remaining cooked bacon, covered, in the refrigerator. Sprinkle remaining bacon over salad just before serving. Makes 10 to 12 side-dish servings.
 
 
 
Tip
  • Triangle Ranch Bed & Breakfast
    23950 Recluse Road
    Philip, SD 57567
    Email: triangle@gwtc.net
    www.triangleranchbb.com
    Contact: Lyndy Ireland
    Phone: 605 -859-2122
nutrition information
Per Serving: cal. (kcal) 282, Fat, total (g) 23, chol. (mg) 22, sat. fat (g) 4, carb. (g) 13, Monosaturated fat (g) 7, Polyunsaturated fat (g) 10, fiber (g) 2, sugar (g) 9, pro. (g) 7, vit. A (IU) 437.31, vit. C (mg) 57.87, Thiamin (mg) 0.12, Riboflavin (mg) 0.14, Niacin (mg) 1.78, Pyridoxine (Vit. B6) (mg) 0.31, Folate (µg) 44.35, Cobalamin (Vit. B12) (µg) 0.24, sodium (mg) 443, Potassium (mg) 313, calcium (mg) 40.39, iron (mg) 0.72, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 09:30 am   |  Permalink   |  0 Comments  |  Email
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