Marinated Cucumber Salad
2 large cucumbers
1/4 cup seasoned rice vinegar
1 tablespoon low-sodium soy sauce
1 teaspoon sugar
1/8 teaspoon hot red-pepper flakes, or season according to taste
1/4 teaspoon salt
1 slice fresh ginger, 1/4-inch thick, peeled and minced
1/8 teaspoon sesame oil
1 teaspoon fresh dill or 1/2 tsp. dried
1 tablespoon chopped parsley
1 - 2 teaspoons sesame seeds for garnish Cut off the ends of the cucumbers. Peel cucumbers, slice very thin and put into a serving bowl. Mix remaining ingredients in a small bowl. Taste dressing and adjust seasonings to taste. Pour over cucumbers and toss gently. You may choose to sprinkle sesame seeds over salad for garnish. Refrigerate for at least 30 minutes before serving. Cucumbers will soften as they marinate. Nutritional Analysis Per Serving:
Calories: 10, Protein: 0 grams, Fat: 0 grams, Carbohydrates: 2 grams
(Serves 4)
Chef's Salad with Balsamic Vinaigrette
Salad:
2 cups bite-sized pieces romaine lettuce
2 cups fresh spinach leaves
1 scallion, chopped
2 tomatoes, chopped
12 egg whites, hard cooked and diced
12 slices vegetarian turkey, sliced
2 tablespoons finely minced parsley Dressing:
2 teaspoons olive oil
2 teaspoons balsamic vinegar
1 clove garlic, minced
1/2 teaspoon Dijon-style mustard
1/4 teaspoon salt
freshly ground pepper to taste About 1/2 hour before serving, wash lettuce and spinach leaves thoroughly and dry. Place in refrigerator to chill. Mix dressing ingredients in a bowl or shake in a jar and set aside. When ready to serve, toss lettuce, spinach, scallion and tomatoes with dressing and arrange on two plates. Arrange half the egg whites and half the turkey slices on top of each plate of greens. Sprinkle with minced parsley and serve. Nutritional Analysis Per Serving:
Calories: 305, Protein: 46 grams, Fat: 4 grams, Carbohydrates: 9 grams
(Serves 2)
Spinach and Shrimp Salad
For vinaigrette dressing:
1/2 cup fresh lemon juice
2 minced garlic cloves
1 tablespoon Dijon mustard
1 tablespoon virgin olive oil
2 tablespoons chopped parsley
1 tablespoon chopped oregano
1/2 teaspoon crushed fennel seeds
2 tablespoons water
1 teaspoon salt
1/4 teaspoon crushed red pepper For the salad, combine:
8 cups baby-spinach leaves
2 tablespoons shredded, fresh basil
1 pound medium-cooked-and-peeled shrimp
1/2 cup thinly sliced red onion Whisk vinaigrette ingredients together and refrigerate until chilled. Toss salad with vinaigrette and serve on chilled plates. Nutritional Analysis Per Serving:
Calories: 205, Protein: 27 grams, Fat: 6 grams, Carbohydrates: 12 grams
(serves 4)
Baja Slaw
1 medium-sized head green cabbage, shredded
1 tablespoon lime juice
4 tablespoons olive oil
1/2 teaspoon salt
1/2 teaspoon cumin seed
1/2 cup cilantro leaves
2 tablespoons seasoned rice vinegar Place shredded cabbage in a large bowl. Whisk lime juice, oil, salt, cumin, cilantro and rice vinegar in a bowl until well blended. Pour dressing over cabbage and mix well. Chill for a few hours before serving to allow flavors to blend. Nutritional Analysis Per Serving:
Calories: 75, Protein: 1 grams, Fat: 5 grams, Carbohydrates: 6 grams
(serves 10)
Crunchy Spinach Salad
2 to 3 c. fresh spinach leaves, washed and dried
3 celery stalks, julienned
6 scallions, trimmed and quartered
2 oz. firm goat cheese, cut into strips
1 medium avocado, sliced
4 strips cooked bacon, cooked and crumbled
1 packet High-Protein, Low-Carb Roasted Soy Nuts with Cardia Salt
Dressing:
1/4 c. sunflower or light olive oil
2 tsp. fresh lemon juice
1 tsp. Dijon mustard
2 tsp. chopped fresh dill
salt and pepper to taste Toss all salad ingredients. Mix dressing ingredients and pour over salad.
Quick Crunchy Chicken Salad
1 c. diced cooked chicken
1 minced scallion
1 stalk chopped celery
chopped parsley
capers or chopped green olives (optional)
2 tbs. mayonnaise
1 tbs. sour cream
Mix all together and top with one packet of High-Protein, Low-Carb Roasted Soy Nuts with Cardia Salt. |