general ebooks qualityhealth sensationalsalads v1.0

8/10/2019 General eBooks QualityHealth SensationalSalads V1.0

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Prepared with everything from asparagus and avocados to beets andberries, these colorful salads showcase natures nest ingredients.

SensationalSalads
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Table of Contents

Spinach and Mandarin Salad

Asparagus and Tomato Salad

Lentil Beet Salad

Peachy Fruit Salad

Corn, Tomato, and Onion Salad

Grilled Pepper SaladBerry Salad

Honey Dijon Spinach Salad

Avocado and Lettuce Salad

Green Bean and Garbanzo Salad

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INGREDIENTS6 oz mandarin oranges1 bunch spinach, washed and torn into pieces

2 tbsp chopped walnuts (optional) cup fat-free poppy seed dressing cup jicama, peeled and shredded

NUTRITION FACTS PER SERVING

COOKING DIRECTIONSPut spinach in a serving bowl; add remainingingredients. Mix and serve.

Spinach and Mandarin Salad

Preparation time: 5 min Cooking time: 0 min Servings: 4

Calories 85% Calories from Fat 32.8%

Total Fat 3.1gSaturated Fats 0.4gMonounsaturated Fats 0.4gPolyunsaturated Fats 2g

Cholesterol 0.6mg

Sodium 390mg

Total Carbohydrates 13gDietary Fiber 3.8gSugar 7.8g

Protein 3.7g

Sensational Salads

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Asparagus and Tomato Salad


INGREDIENTS2 shallots, minced1 lb asparagus, tough ends trimmed

lb tomatoes, peeled, seeded, and chopped cup seasoned croutons2 tbsp olive oil1 tbsp red wine vinegar

COOKING DIRECTIONSPlace asparagus spears in a large steamer basketover boiling water. Cover saucepan and steam 5-6

minutes or until asparagus is bright green andtender.

Rinse asparagus under cold water. Drain thoroughlyand transfer to a serving bowl. Add tomatoes andshallots; set aside.

Combine remaining ingredients, except croutons, ina jar with a tight-fitting lid. Season with salt andpepper to taste. Shake vigorously.

Pour vinaigrette over asparagus and tomatoes;toss. Serve with croutons.




Cholesterol 0.4mg

Sodium 72mg


Protein 5.3g

Sensational Salads


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Lentil Beet Salad


INGREDIENTS

cup extra virgin olive oil2 cups canned beets, drained, chopped, liquid

reserved10 oz lentils2 bay leaves4 cups vegetable broth1 onion, chopped cup at leaf parsley, chopped1 carrot, chopped2 tbsp olive oil1 cup fresh basil, chopped1 cup feta cheese, crumbled (optional)

cup balsamic vinegar

COOKING DIRECTIONS

Heat oil in a heavy stock pot over medium highheat. Saut onion, bay leaves, and carrot 3-4minutes or until onion is tender.

Add stock and lentils and bring to a boil. Reduceheat to low. Cover and simmer about 40 minute oruntil lentils are just soft but not mushy.

Drain off any excess water. Rinse under cold waterand remove bay leaves. Drain well and season withsea salt and pepper to taste. Chill.

Combine cup reserved beet liquid with remainingoil and vinegar in a jar with a tight-fitting lid. Add seasalt and pepper to taste.

Combine chilled lentils with remaining ingredients ina bowl. Shake dressing and pour over salad. Chillbefore serving.



Total Fat 55gSaturated Fats 12gMonounsaturated Fats 36gPolyunsaturated Fats 5.3g

Cholesterol 33mg

Sodium 1500mg

Total Carbohydrates 17gDietary Fiber 2.4gSugar 12g

Protein 6.9g

Sensational Salads


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Corn, Tomato, and Onion Salad


INGREDIENTS1 fresh sweet onion, chopped1 tbsp balsamic or red wine vinegar

10 oz frozen corn1 tbsp water1 tbsp olive oil2 tbsp fresh basil, chopped2 tomatoes, choppedSalt and pepper, to taste

COOKING DIRECTIONSPlace corn in a steamer basket over boiling water.Cover saucepan and steam 3 minutes.

Transfer corn to a bowl and let cool. Combineremaining ingredients in a non-reactive bowl andtoss.

Stir in corn and season with salt and pepper totaste. Chill until ready to serve.

Sensational Salads



Total Fat 4.1gSaturated Fats 0.6gMonounsaturated Fats 2.6gPolyunsaturated Fats 0.7g

Cholesterol 0mg

Sodium 13mg


Protein 3.4g

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Grilled Pepper Salad


INGREDIENTS2 tbsp black olives1 tsp honey

2 tbsp coriander seed, chopped4 large red bell peppers6 oz olive oil1 tsp French mustard cup wine vinegar1 clove garlic, crushedSalt and pepper, to taste

COOKING DIRECTIONSGrill the peppers on a preheated 350F grill forabout 20 minutes, turning them frequently, until the

skins are black. Rinse, skin, core, deseed, andthickly slice them.

Arrange the peppers and olives on a dish. Put theolive oil and remaining ingredients in a screw-top

jar, adding salt and pepper to taste.

Shake well to blend; pour over peppers and olives.




Cholesterol 0.4mg

Sodium 72mg


Protein 5.3g

Sensational Salads


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Berry Salad


INGREDIENTS cup plain low fat yogurt2 tbsp honey

1 tbsp orange juice tbsp nutmeg2 tbsp fresh mint, chopped cup raspberries1 cup strawberries, hulled and halved cup blueberries3 oranges, peeled, pith removed, esh chopped

COOKING DIRECTIONSCombine first 5 ingredients in a bowl. Mix remainingingredients for sauce in another bowl.

Chill until ready to serve. Serve berries topped withyogurt sauce.

Sensational Salads




Cholesterol 2.5mg

Sodium 34mg

Total Carbohydrates 32gDietary Fiber 4.6gSugar 26g

Protein 4g

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Honey Dijon Spinach Salad


INGREDIENTS2 cups mushrooms, sliced cup fat-free honey dijon dressing

1 lb spinach leaves, washed and torn intopieces, tough stems discarded

1 cup cherry tomatoes, cut in half

COOKING DIRECTIONSCombine spinach, mushrooms, and tomatoes in asalad bowl.

Pour dressing over salad and toss.

Sensational Salads




Cholesterol 0mg

Sodium 230mg


Protein 4.8g

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Avocado and Lettuce Salad


INGREDIENTS

cup sun dried tomatoes, chopped1 tbsp lemon juice

tsp chili powder cup cheese and garlic croutons2 ripe avocados, peeled, pitted, and mashed1 scallion, white part only, nely chopped tsp hot pepper sauce1 clove garlic, crushed1 lb lettuce mixSalt and pepper, to taste

COOKING DIRECTIONS

Combine all ingredients, except lettuce andcroutons, in a bowl. Season with salt and pepper to

taste and mix thoroughly. Chill guacamole untilready to serve. Toss with lettuce and croutons.

Sensational Salads



Total Fat 12gSaturated Fats 1.8gMonounsaturated Fats 7.2gPolyunsaturated Fats 1.5g

Cholesterol 0.4mg

Sodium 180mg

Total Carbohydrates 15gDietary Fiber 7gSugar 2.8g

Protein 4.1g

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Green Bean and Garbanzo Salad


INGREDIENTS

8 Spanish olives lb black olives, pitted

6 radishes, trimmed and sliced1 cup garbanzo beans, rinsed and drained cup fat-free Italian dressing1 lb green beans, trimmedSalt and pepper, to taste

COOKING DIRECTIONS

Place green beans in a steamer basket over boilingwater. Cover saucepan and steam 8-10 minutes, or

until tender. Rinse under cold water and drain.

Combine green beans, olives, radishes, andgarbanzos in a salad bowl. Season with salt andpepper to taste.

Pour dressing over salad and toss.

Sensational Salads



Total Fat 5gSaturated Fats 0.7gMonounsaturated Fats 3.2gPolyunsaturated Fats 0.8g

Cholesterol 0.6mg

Sodium 840mg

Total Carbohydrates 27gDietary Fiber 8gSugar 4.3g

Protein 5.7g

The Perfect Spring Picnic

The perfect spring picnic a diet-friendly menufeaturing the fresh, clean avors that makespringtime cuisine so invigorating.

Enjoy Everything Spring Brings

general ebooks qualityhealth sensationalsalads v1.0

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