Tag Archives: salad

Warm Kale Salad with a spicy peanut ginger dressing

One of my favorite things to do is take a pretty basic salad recipe – kale, onion, and ginger – and add a ton of other season vegetables to elevate it to the net level. This recipe is fine as it was, but it was lacking some extra crunch. The hearty kale gives way to the crunchy red peppers, cucumbers and spicy onion. The saltiness of the peanut butter in the dressing is a gorgeous contrast to the tangy ginger. And being warm, its a good salad for cooler months. Makes a great side salad, or vegetarian entree, or add some protein (I personally like salmon baked with a touch of sesame oil and Chinese 5 spice served on top).  Continue reading Warm Kale Salad with a spicy peanut ginger dressing

Veggie, Sausage and Pasta Bake

We’re coming into fall finally!! For us in Arizona, that means temperatures are finally under 100, and we’re able to take our workouts outside without fear of spontaneously combusting! I feel like fall and winter are busy times for most families: school is back in the routine, football and hockey are in season, the holidays are right around the corner… This recipe can be prepped through to step 4 and then saved to be finished at a later time. I’ve even prepared them in individual ramekins, instead of a large casserole, and froze them for a work lunch. I usually pair it with a caesar salad. Traditional caesar dressing contains anchovies and eggs and lotsa sodium and cholesterol and fat and calories, but this vinaigrette leaves all that stuff out. I’m sharing that today as well.

Ingredients
6 ounces any pasta shape
1 T extra virgin olive oil
1/2 lb chicken or turkey Italian sausage (bulkimg_0062
4 cloves garlic, minced
2 medium carrots, shredded
2 medium tomatoes, seeded and diced
1 medium onion, diced
3 cups kale, chopped
8 ounces mozzarella cheese

Directions

  1. Preheat oven to 375 & prepare pot for pasta
  2. Heat a large skillet over medium high heat, add oil, sauté garlic and onion until onion begins to soften, add sausage, breaking it up as it browns. Add shredded carrots and diced tomatoes. Remove from heat.
  3. Meanwhile, cook pasta per package directions. When pasta is cooked, drain and add to vegetables and sausage in skillet. Add chopped kale and toss to combine.
  4. In a greased casserole dish, put about half the pasta mixture, add a 4 ounces of mozzarella, then layer the remaining pasta and top with rest of cheese.
  5. Bake at 375 for 20-25 minutes.

Makes 4,
2 cup servings

Cal 277 Fat 5.4g (1.6g saturated) Protein 20g
Fiber 7g * cholesterol 54mg * sugar 5g * sodium 272mg * carbohydrates 36g


Caesar Vinaigrette

ingredients

2 T white vinegar
1 T fresh squeezed lemon juice
1 T Dijon mustard
1 T balsamic vinegar
2 t sugar
1 t lemon zest
1/4 t each: dried oregano, dried thyme and dried basil
1 clove garlic, minced
1/4 t salt
1/4 t fresh ground pepper
1/3 c olive oil
1/4 c grated Parmesan cheese

Combine all ingredients and whisk until combined.

Makes 1 cup.

Per tablespoon: Calories 49  Fat 4.8g (4 g unsaturated)   Carbohydrate 1g   Protein .5g  Sugar .7g   Fiber 0g  Sodium 80mg  Cholesterol 1mg


Buffalo Chickpea Salad

My husband loves buffalo chicken salad, and it’s a great entree salad that comes together fairly quickly, which is great for busy weeknights!! Also, there are only a few ingredients, so less prep and less expensive. I wanted to change it up and try it with chickpeas instead of chicken to reduce the cholesterol but still maintain the protein. Chickpeas to the rescue!! I love chickpeas because they are so versatile; they can be prepared a multitude of ways and have a mild enough flavor to work well as a protein substitute in a variety of different cuisines!

While I prefer to soak my own beans, from a can (or now a days you can get beans in a box, which is just fabulous) are easier and quicker. Here I just added buffalo sauce to the chickpeas in a small saucepan and heated thoroughly. You could easily season them with garlic powder, and chili, bake them and then coat them with the buffalo sauce to add some additional crunch.

Buffalo Chickpea Salad

3 cups iceberg lettuce (about 1/2 medium head), torn into bite sized pieces

1 cup red leaf lettuce (about 4-5 outer leafs), torn into bite sized pieces

2 medium celery stalks, sliced

1 medium carrot, sliced

1 cup chickpeas (aka garbanzo beans), rinsed and drained

1/4 cup wing sauce

1/4 cup ranch dressing

Divide lettuces, celery and carrots into 2 plates

Put chickpeas into small sauce pan, add wing sauce. Over medium heat until heated through (approximately 5 minutes)

Divide chickpeas between the two servings and top with equal amount of ranch dressing

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Nutrition Facts
Servings 2.0
Amount Per Serving
calories 289 
% Daily Value *
Total Fat 11 g 16 %
Saturated Fat 1 g 5 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 4 g
Trans Fat 0 g
Cholesterol 3 mg 1 %
Sodium 316 mg 13 %
Potassium 777 mg 22 %
Total Carbohydrate 43 g 14 %
Dietary Fiber 13 g 50 %
Sugars 5 g
Protein 10 g 20 %
Vitamin A  169 %
Vitamin C  8 %
Calcium  13 %
Iron  19 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

 

Vegetarian Taco Salad

Ingredients

1 recipe roasted chickpeas click here

1 recipe cilantro lime vinaigrette click here

2 cups Iceberg lettuce, chopped

2 cups Romaine lettuce, chopped

1 cup red cabbage

1 cup grape tomatoes (or diced beefsteak)

1 cup fresh corn kernels (1-2 ears)

1 large avacado, pitted and sliced

1 large orange bell pepper, seeded and diced

1/2 medium red onion, diced

1 cup sliced mushrooms

1 cup black beans, rinsed and drained

  1. equally distribute lettuce into bowls, and top with remaining ingredients, roasted chickpeas and drizzle with vinaigrette. serve immediately.

*makes 4-6 servings*

recipe adapted from two peas and their pod

Cheeseburger Salad

Cheeseburger salad

Cheeseburger Salad

Ingredients

1 c. Iceberg lettuce; rinsed, patted dry and torn into bite sized pieces

1 c. romaine lettuce; rinsed, patted dry and torn into bite sized pieces

1 roma tomato, diced

1/4 red onion, sliced

1 ounce Cheddar cheese, shredded

1 T Thousand Island Dressing

1 precooked hamburger, approx 4 ounces

Direction
  1. Combine lettuce, tomato, and onion in bowl
  2. reheat burger in microwave, cut into bite size bits and add to lettuce mix
  3. top with cheese and salad dressing

serves 1