Tag: salad

Roasted Corn and Jicama Confetti Salad

Roasted Corn and Jicama Confetti Salad Main Image

 

A cool and refreshing salad is just what every summertime barbecue needs. This crunchy roasted corn and jicama confetti salad has a medley of delicious and healthy vegetables with a creamy avocado dressing. I recommend serving this salad in place of coleslaw for a nice change. Fire roasted corn can be purchased at Trader Joes grocery store in the frozen vegetable section. I have also seen it at other grocery stores as well. The smokey aroma of the roasted corn adds to the flavor of the salad. It would be delicious alongside this citrus tequila chicken.

Image 1

Print
Roasted Corn and Jicama Confetti Salad

Roasted Corn and Jicama Confetti Salad

Ingredients

  • 1/2 c Jicama, finely chopped
  • 2 c fire roasted corn
  • 1 bell pepper, finely chopped
  • 1/2 c red onion, finely chopped
  • 1 c zucchini, finely chopped
  • 1/4 c chopped cilantro
  • 1/3 c Feta cheese, crumbled
  • 2 tbsp Sunflower kernels
  • FOR DRESSING
  • 1 handful cilantro
  • 1 garlic clove
  • 1/2 an avocado
  • 1/4 c olive oil
  • 1/3 c red wine vinegar

Instructions

  1. Combine chopped vegetables and cilantro in a large bowl. Stir to combine.
  2. In a food processor combine ingredients for dressing. Blend in high until smooth and creamy.
  3. Pour dressing over salad before serving. Stir to coat. Top with feta crumbles and sunflower kernels.
http://freshandfit.org/roasted-corn-and-jicama-confetti-salad/

 

Quinoa and Arugula Salad with Mediterranean Chicken

Quinoa and Arugula Salad with Mediterreanean Chicken jpg

One of my favorite things about Spring is switching from stick-to-your-ribs comfort meals  to lighter, garden fresh recipes. I love making a meal out of grain salads and earthy greens topped with grilled or roasted herb chicken. Hints of lemon run through this Quinoa and Arugula Salad with Mediterranean Chicken dish, making for a bright and flavorful Spring recipe. It becomes so much more than a salad when you combine all of these ingredients.  A little bit of parmesan cheese, crunchy sunflower kernels and heart healthy avocado top the recipe and each bring there own unique flavors.

Print
Quinoa and Arugula Salad with Mediterranean Chicken

Quinoa and Arugula Salad with Mediterranean Chicken

Ingredients

  • FOR SALAD
  • 1 c quinoa
  • 4 c arugula
  • 1 c grape tomato, sliced
  • 1 avocado, sliced
  • 1/3 c Parmesan cheese, shredded
  • 2 tbsp sunflower kernels
  • FOR DRESSING
  • 1 tbsp basil, chopped
  • 2 tbsp lemon juice
  • 1/4 c olive oil
  • Sea salt
  • FOR CHICKEN
  • 1 lb chicken breast tenders
  • 1/3 c olive oil
  • 1 tbsp lemon zest
  • 1 tbsp lemon juice
  • 1 tsp dried basil
  • 1 tsp garlic, minced
  • 1 tsp dried oregano
  • 1/2 tsp dried thyme
  • Sea salt and black pepper to taste

Instructions

  1. Cook quinoa according to package directions. Transfer to a bowl and chill 1 hour.
  2. Preheat oven to 400. Line a baking sheet with parchment paper.
  3. In a medium bowl, combine chicken and marinade ingredients. Toss to coat.
  4. Pour chicken onto baking sheet. Bake 30 minutes.
  5. In a large bowl combine ingredients for salad dressing. Add arugula, tomatoes and quinoa. Stir to coat. Transfer to serving dish, sprinkle with Parmesan cheese, sunflower kernels and avocado.
  6. Place chicken on salad. Serve.
http://freshandfit.org/quinoa-and-arugula-salad-with-mediterranean-chicken/

 

Mediterranean Tuna Salad

 

Mediterranean Tuna Salad Main

The new year is in full swing; and for most people, so are their new years resolutions. If you are like most people this time of year (and probably last year too), high on your list of priorities is to get into shape. You may also be looking for new healthier recipes to add to your diet. During the work week it can be hard to find a healthy and satisfying lunch. This Mediterranean Tuna Salad is the perfect high protein lunch to keep you from reaching for unhealthy office treats during your work day. The recipe is full of fresh herbs like basil and dill, with heart healthy fats from olive oil and chopped olives. No need for mayo, this recipe has enough flavorful ingredients to satisfy your lunch hour cravings without the added calories. Serve it over bread or mixed greens and you are set for a healthy lunch break!

Print
Mediterranean Tuna Salad

Yield: 5 servings

Serving Size: 1 cup

Mediterranean Tuna Salad

Ingredients

  • 16 oz white albacore tuna packed in water, drained
  • 1/2 c sun dried tomato, julienned
  • 1/3 c green or black olives, chopped
  • 1 can chickpeas, drained
  • 1/4 c green onion, finely chopped
  • 4 large basil leaves, finely chopped
  • 1 handful dill, finely chopped
  • 2 tbsp olive oil
  • 2 tbsp red wine vinegar
  • Sea salt and pepper to taste

Instructions

  1. Combine all ingredients in a large bowl.
  2. Stir in olive oil and red wine vinegar. Season with salt and pepper to taste. Keep refrigerated until serving.
http://freshandfit.org/mediterranean-tuna-salad/

Thai Crunch Salad with Sesame Ginger Vinaigrette

Thai Crunch Bulgar Salad

I always enjoy grains added to my salads, this is especially true in the colder months. Adding exotic and chewy grains create a heartier salad with a more satisfying texture. Today’s recipe is inspired by the fresh flavors of Thai cooking. Raw veggies like cucumber and purple cabbage meld deliciously with the nutty aroma of sesame oil and spicy tang of ginger.
Topped with peanuts and fresh cilantro, this Thai crunch salad is perfect for lunch or as a side dish for dinner. I enjoy this salad cold, but you could eat it hot and have it as a sort of Thai take on fried rice. You can even add a little grilled chicken, beef or salmon to make it a complete entree. Keep this dish in your recipes to start the new year, which is fast approaching, on a super healthy note.

Print
Thai Crunch Salad with Sesame Ginger Vinaigrette

Yield: 6 servings

Serving Size: 1 cup

Thai Crunch Salad with Sesame Ginger Vinaigrette

Ingredients

  • 2 c bulgar, uncooked
  • 1 c purple cabbage, finely chopped
  • 1/2 c green onion, finely chopped
  • 1/2 c shredded carrots
  • 2/3 c bean sprouts
  • 1 c cucumber, sliced and quartered
  • 1 handful cilantro, chopped
  • 1/3 c chopped peanuts, divided
  • 1/4 tsp chili flakes (optional)
  • Sea salt to taste
  • FOR DRESSING
  • 1/3 c sesame oil
  • 1/3 c rice wine vinegar
  • 1/2 tsp fresh grated ginger

Instructions

  1. Cook bulgar according to package. Refrigerate 2 hours. Fluff with a fork.
  2. Stir in chopped vegetables, half of peanuts and chili flakes.
  3. Mix together dressing ingredients. Pour over bulgar and stir well. Season with salt to taste.
  4. Top with cilantro and remaining chopped peanuts. Refrigerate until serving.
http://freshandfit.org/thai-crunch-salad-with-sesame-ginger-vinaigrette/