Persian Rice and Sweet Corn Salad+

Makes 8 cups.

Note: This light and colorful salad is a meal in itself, and would be terrific with a salad of sliced cucumbers and herbs, or some flatbread and baba ghanoush. For a special finish, sprinkle with chopped pistachios or pomegranate seeds. From Robin Asbell.

• 3 ears sweet corn, shucked

• 2 tbsp. extra-virgin olive oil, divided

• 1 c. basmati rice

• 1 pinch saffron

• 1/8 tsp. ground cinnamon

• 3/4 tsp. salt, divided

• 1 (15-oz.) can chickpeas (also called garbanzos), drained

• 1 large red bell pepper, chopped

• 1 large tomato, chopped

• 1/2 c. fresh spearmint, chopped, plus more for garnish

• 1/2 c. fresh dill, chopped, plus more for garnish

• 1/2 c. whole milk Greek yogurt

• 2 tbsp. fresh lemon juice

• 1/2 tsp. freshly cracked black pepper

Directions

Cut the corn kernels from the cobs and reserve.

In a 2-quart pot, heat 1 tablespoon olive oil over medium-high heat. Add the corn. Sauté, stirring, for about 2 minutes, until the corn is browned in spots and starting to stick to the pot. Scrape the corn into a large bowl.

Add the rice to the pot and stir, and crumble in the saffron, and stir for a few seconds. Add the cinnamon, 1/4 teaspoon salt and 1 1/2 cup water, and bring to a boil. Cover and lower the heat to low, cook for 15 minutes. Take off the heat to cool.

When the rice is cool, add it to the bowl with the corn, and add the chickpeas, peppers, tomatoes, mint and dill.

In a small bowl, stir the yogurt, lemon, pepper, remaining 2 tablespoons olive oil, and remaining 1/2 teaspoon salt. Pour over the rice and fold in.

Serve immediately, garnished with fresh mint and dill, or store, tightly covered, in the refrigerator for up to 3 days.

Nutrition information per 1-cup serving:

Calories 230 Fat 7 g Sodium 320 mg

Carbohydrates 38 g Saturated fat 2 g Total sugars 5 g

Protein 6 g Cholesterol 5 mg Dietary fiber 4 g

 

Warm Pasta Salad with Shrimp

Ingredients

  • 3 cups uncooked farfalle (bow tie pasta)
  • 1/4 cup fresh lemon juice
  • 1 1/2 tablespoons Dijon mustard
  • 1 teaspoon minced fresh garlic
  • 1/4 cup olive oil
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • Cooking spray
  • 12 ounces medium shrimp, peeled and deveined
  • 1 1/2 cups chopped fresh spinach
  • 1 cup canned cannellini beans, rinsed and drained
  • 1/4 cup minced red onion
  • 2 tablespoons chopped capers

Preparation

1. Cook pasta according to package directions, omitting salt and fat; drain.

2. Combine juice, mustard, and garlic in a small bowl, stirring well with a whisk. Gradually add oil, stirring constantly with a whisk. Stir in salt and pepper.

3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add shrimp to pan; cook for 2 minutes or until done. Stir in spinach, cannellini beans, red onion, and 2 tablespoons capers; toss to combine. Add the pasta and juice mixture to shrimp mixture; toss.

Yield: 4 servings

Nutritional Information

Amount per serving
  • Calories: 487
  • Fat: 16.4g
  • Protein: 28.9g
  • Carbohydrate: 56.2g
  • Fiber: 4.9g

 

Curried Turkey and Spinach Salad

Ingredients

  • 1/4 cup plain fat-free Greek yogurt
  • 1 tablespoon water
  • 1 tablespoon olive oil
  • 1 teaspoon curry powder
  • 1 teaspoon honey
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 5 cups loosely packed baby spinach
  • 2 cups chopped cooked skinless turkey (light and dark meat)
  • 1/2 cup coarsely chopped roasted, salted cashews
  • 1/2 cup golden raisins
  • 1/2 cup thinly sliced red onion

Preparation

1. Combine the first 7 ingredients in a large bowl; stir with a whisk. Add spinach and remaining ingredients; toss well to combine.

Nutritional Information

Amount per serving

  • Calories: 321
  • Fat: 13.3g
  • Protein: 26.1g
  • Carbohydrate: 27g
  • Fiber: 3.1g

 

Pear, Walnut and Blue Cheese Salad with Cranberry Vinaigrette+

Ingredients

  • Vinaigrette:
  • 1/2 cup canned whole-berry cranberry sauce
  • 1/4 cup fresh orange juice (about 1 orange) $
  • 1 tablespoon olive oil $
  • 2 tablespoons balsamic vinegar
  • 1 teaspoon sugar
  • 1 teaspoon minced peeled fresh ginger
  • 1/4 teaspoon salt
  • Salad:
  • 18 Bibb lettuce leaves (about 2 heads)
  • 2 cups sliced peeled pear (about 2 pears) $
  • 2 tablespoons fresh orange juice $
  • 1 cup (1/8-inch-thick) slices red onion, separated into rings
  • 1/3 cup (2 ounces) crumbled blue cheese
  • 2 tablespoons coarsely chopped walnuts, toasted

Preparation

  1. To prepare the vinaigrette, place the first 7 ingredients in a medium bowl; stir well with a whisk.
  2. To prepare the salad, divide the lettuce leaves evenly among 6 salad plates. Toss pear with 2 tablespoons orange juice. Divide pear and onion evenly among leaves. Top each serving with about 1 tablespoon cheese and 1 teaspoon walnuts. Drizzle each serving with about 2 1/2 tablespoons vinaigrette.

Amount per serving

  • Calories: 148
  • Fat: 6.3g
  • Protein: 2.7g
  • Carbohydrate: 22.3g
  • Fiber: 2.4g

Edamame Salad with Crisp Steak Bits

  • YIELD: 4 servings
  • HANDS-ON:22 Minutes
  • TOTAL:22 Minutes
  • COURSE: Main Dishes, Salads

Ingredients

  • 3 cups frozen shelled edamame
  • 2 tablespoons lower-sodium soy sauce
  • 1 tablespoon minced peeled fresh ginger
  • 1 tablespoon mayonnaise
  • 1 tablespoon Dijon mustard
  • 2 teaspoons rice wine vinegar
  • 1 teaspoon dark sesame oil
  • 1 pint cherry tomatoes, halved
  • 1 1/2 cups chopped seeded English cucumber (about 1)
  • 4 green onions, chopped
  • 1 tablespoon olive oil
  • 8 ounces flank steak, cut into small pieces
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper

Preparation

1. Cook edamame according to package directions. Drain. Rinse with cold water; drain.

2. Combine soy sauce and next 5 ingredients (through sesame oil) in a large bowl, stirring with a whisk. Add edamame, tomatoes, cucumber, and onions; toss to coat.

3. Heat a medium cast-iron skillet over high heat. Add olive oil to pan; swirl to coat. Combine steak, salt, and pepper, tossing to coat steak. Add steak mixture to pan; cook 5 minutes or until well browned and crisp, stirring frequently. Spoon 1 1/2 cups edamame mixture onto each of 4 plates; top evenly with steak.

Nutritional Information

Amount per serving

  • Calories: 277
  • Fat: 14.8g
  • Saturated fat: 2.7g
  • Monounsaturated fat: 6.7g
  • Polyunsaturated fat: 2.8g
  • Protein: 23.1g
  • Carbohydrate: 14.6g
  • Fiber: 6.1g
  • Cholesterol: 20mg
  • Iron: 3.5mg
  • Sodium: 540mg
  • Calcium: 97mg

Fiery Asian Slaw

  • 1 tablespoon rice vinegar
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon olive oil
  • 2 teaspoons Sriracha (hot chile sauce)
  • 1 teaspoon bottled ground fresh ginger
  • 1/2 teaspoon honey
  • 1/2 cup chopped fresh cilantro
  • 1 (16-ounce) package cabbage-and-carrot coleslaw
  • 1 tablespoon toasted sesame seeds

Preparation

1. Combine rice vinegar and next 5 ingredients (through honey) in a large bowl, stirring with a whisk. Add remaining 1/2 teaspoon salt, cilantro, and coleslaw; toss well to coat. Sprinkle with 1 tablespoon sesame seeds.

Fall Apple Salad

Yield: 4 servings

  • 1 Tbsp red wine vinegar
  • 1 1/2 tsp honey
  • 1 tsp Dijon mustard
  • 1/4 tsp cracked black pepper
  • 1/8 tsp salt
  • 1 minced garlic clove
  • 2 Tbsp olive oil
  • 2 cups torn butter lettuce
  • 1 c sliced endive
  • 1 c torn radicchio
  • 1 c thinly sliced apple

Combine first 6 ingredients in a bowl (through garlic).  Whisk in oil.  Toss with remaining ingredients.

Calories: 91; Fat 6.9 g

Lemon-Splashed Shrimp Salad

5 points

Yield: 4 servings (serving size: about 1 3/4 cups)

8 cups water
2/3 cup uncooked rotini (corkscrew pasta)
1 1/2 pounds peeled and deveined large shrimp
1 cup halved cherry tomatoes
3/4 cup sliced celery
1/2 cup chopped avocado
1/2 cup chopped seeded poblano pepper
2 tablespoons chopped fresh cilantro
2 teaspoons grated lemon rind
3 tablespoons fresh lemon juice
2 teaspoons extra-virgin olive oil
3/4 teaspoon kosher salt

1. Bring 8 cups water to a boil in a large saucepan. Add pasta to pan; cook 5 minutes or until almost tender. Add shrimp; cook 3 minutes or until done. Drain. Rinse with cold water; drain well. Combine pasta mixture, tomatoes, and remaining ingredients; toss well.


CALORIES 250 ; FAT 6.9g (sat 1.2g,mono 3.8g,poly 1.2g); CHOLESTEROL 252mg; CALCIUM 74mg; CARBOHYDRATE 17g; SODIUM 667mg; PROTEIN 30.3g; FIBER 2.6g; IRON 5.1mg

Toasted Barley, Green Bean, and Shiitake Salad with Tofu

6 points

Yield: 6 servings (serving size: about 1 1/2 cups)

Tofu:
1 (12-ounce) package extra-firm tofu, drained and cut into 5 (1-inch-thick) slices
1 tablespoon brown sugar
2 tablespoons lower-sodium soy sauce
1 teaspoon grated peeled fresh ginger
1 teaspoon dark sesame oil
1 garlic clove, grated
Cooking spray
Salad:
2 tablespoons dark sesame oil, divided
1 cup uncooked pearl barley
5 cups water
3/4 teaspoon salt, divided
1 pound green beans, trimmed and cut into 2-inch pieces
10 ounce large shiitake mushrooms, stems removed
1 1/2 cups thinly sliced green onions
1/4 cup rice wine vinegar
2 tablespoons lower-sodium soy sauce
2 tablespoons agave nectar or honey
2 teaspoons finely grated peeled fresh ginger
1 garlic clove, minced

1. To prepare tofu, place tofu slices on several layers of paper towels; cover with additional paper towels. Top with a cutting board; place a heavy skillet on top of cutting board. Let stand 45 minutes, pressing down occasionally. Cut each tofu slice into 10 cubes; arrange in a single layer in a shallow dish.

2. Preheat oven to 375°.

3. Combine brown sugar and next 4 ingredients (through garlic) in a small bowl. Pour sugar mixture over tofu in dish, and turn to coat. Let stand for 25 minutes. Arrange tofu in a single layer on a baking sheet coated with cooking spray. Bake at 375° for 35 minutes, turning after 15 minutes. Cool completely.

4. To prepare salad, heat 1 teaspoon sesame oil in a heavy saucepan over medium-high heat. Add barley to pan; cook 3 minutes or until lightly toasted, stirring frequently. Add 5 cups water and 1/2 teaspoon salt; bring to a boil. Reduce heat, and simmer 45 minutes or until barley is tender. Drain; cool completely. Place barley in a large bowl.

5. Cook green beans in boiling water for 4 minutes or until crisp-tender. Drain and plunge green beans into ice water. Drain well; pat dry. Add beans to barley.

6. Heat a grill pan over medium-high heat. Brush tops of mushrooms with 2 teaspoons oil. Add mushrooms to pan, oiled side down. Cook 5 minutes or until browned. Sprinkle evenly with remaining 1/4 teaspoon salt. Cool slightly; slice mushrooms thinly. Add tofu, mushrooms, and green onions to barley mixture.

7. Combine remaining 1 tablespoon oil, rice wine vinegar, 2 tablespoons soy sauce, agave nectar or honey, grated ginger, and minced garlic in a small bowl, stirring with a whisk. Drizzle over barley mixture in bowl; stir well to combine. Serve at room temperature or chilled.


CALORIES 304 ; FAT 9.7g (sat 1.5g,mono 3.2g,poly 4.7g); CHOLESTEROL 0.0mg; CALCIUM 123mg; CARBOHYDRATE 44.4g; SODIUM 628mg; PROTEIN 13.1g; FIBER 9.6g; IRON 4.1mg