Asparagus and Feta Salad

Big bunch of asparagus
Multi colored carrots, 3 or so, finely diced
Persian cucumber, about half, finely diced
Baby romaine lettuce
Feta cheese
Kalamata olives, chopped
Olive oil

Steam the asparagus (I wrap in wet paper towels and microwave for a minute or two depending on size); let cool. Chop into bite size pieces. Add all vegetables into a bowl and then olive oil and crumbled feta – mix gently.

By: K2


Semi-healthy Semi-McMuffin-ish Sandwich

Olive oil
4 slices multigrain sourdough bread
Bag of baby spinach
4 eggs
Bacon, about 8 slices
Low-fat cheddar cheese, shredded (I like Cabot’s)

Turn on oven to 350 degrees. Spray the bread with olive oil and toast in the oven on a cookie sheet - remove when done (leave oven on when they are done). Add some olive oil to a sauté pan and heat up. Add spinach and cook until just wilted; take off heat and transfer spinach to a dish. In the same pan, add more live oil and cook the eggs sunny-side-up or -down, whichever you prefer.  Cook bacon (I use the microwave). Assemble:  Place bacon on the bread, followed by egg, spinach and cheese. Place back in oven and cook for about 5-10 minutes (until cheese is melted).

By: K2


Spring Orzo Salad

1 bunch of organic asparagus (I like fat ones)
10 oz fresh peas
Mint
2 C whole wheat orzo
1-2 t dried sumac (can use grated lemon peel as an alternative)
Olive oil
Feta cheese

Cook orzo in water per directions; drain and cool. Clean asparagus and snap off any tough ends. Make there is still water on the asparagus and wrap lightly with paper towel. Place on a dish and pop it into the microwave; cook for a minute or so until just done. When cool, cut into smaller pieces. Wash peas; place in a bowl with plastic wrap and cook for 1-2 minutes. Drain peas and let cool. Take around 12 mint leaves and chiffonade them. Place first 5 ingredients in a bowl and mix. Add some olive oil and crumbled feta cheese – stir and serve.

By: K2


Blue Cheese, Grape, and Gem Lettuce Salad

2% fat Greek yogurt
Olive oil
Apple cider vinegar
Dijon mustard
Walnuts
Blue cheese, crumbled
Grapes, cut in half (I used red grapes)
Baby gem lettuce, torn into pieces
Celery,chopped

Whisk oil, apple cider vinegar, yogurt and Dijon in a bowl. Toast walnuts in a dry pan, let cool. Place greens and grapes in bowl and mix with dressing. Serve salad topped  walnuts and blue cheese.

By: Saveur with modifications


Fish and Chips Salad

Baby potatoes
Frozen fish sticks (look for lower sodium/fat)
Lettuce, e.g., spring mix with herbs
0 fat Greek yogurt
Light canola oil mayo
Champagne vinegar
Pickle relish
Capers, chopped

Cook fish sticks according to package. Let cool and cut into smaller pieces. Boil potatoes, cool and slice. Sprinkle with malt vinegar plus a little salt (I use low sodium salt). Wash and spin lettuce. Make tartar sauce with the yogurt, a little light canola oil mayo, champagne vinegar, pickle relish and capers – mix together. To assemble on a plate: lettuce, potatoes, fish sticks and dollop the tartar sauce on top.

By: K2


Radicchio, Fennel, and 
Olive Panzanella

   6 oz. country-style bread, torn into bite-size pieces (about 4 cups)
    1 tablespoon finely grated lemon zest
    ½ cup olive oil, divided
    Kosher salt and freshly ground black pepper
    1 small shallot, finely chopped
    2 tablespoons fresh lemon juice
    2 tablespoons red wine vinegar (did not use)
    1 tablespoon chopped fresh oregano
    1 small head radicchio, torn into bite-size pieces
    1 small fennel bulb, thinly sliced
    1 cup fresh flat-leaf parsley leaves with tender stems
    ½ cup green olives, pitted, halved
    3 oz. aged sheep’s-milk cheese (such as Manchego), shaved
    3 oz. hard salami, thinly sliced (I did not use)

Preheat oven to 400°. Toss bread with lemon zest and ¼ cup oil on a rimmed baking sheet; season with salt and pepper. Bake, tossing occasionally, until crisp on the outside but still chewy in the center, 8–10 minutes. Let cool.Whisk shallot, lemon juice, vinegar, and oregano in a large bowl; season with salt and pepper. Whisk in remaining ¼ cup oil. Add radicchio, fennel, parsley, olives, cheese, salami, and bread to dressing; toss to combine.

From Bon Appetit


Nor'easter Wild Rice Salad

2 to 2.5 C cooked wild rice
1 fennel bulb, diced
2 celery stalks, diced
1/4 C toasted walnuts
3 T dried cranberries
Veggie protein "chick-n" (I use TJ's Chicken Tenders), cooked and sliced into thin strips (you could sub cooked chicken breast or any leftover poultry)
1-2 T olive oil
Optional: a drizzle of  pomegranate  molasses

Place first 5 ingredients in a serving bowl. Add olive oil and toss. Serve in bowls and add just a small drizzle of  pomegranate  molasses if desired.

By K2


Chickpea Tabbouleh Salad with Tuna

2 15.5 ounce cans  chickpeas, rinsed and coarsely chopped (I use non-sodium)
1 large tomato, chopped
1/2 red onion, finely chopped
1 bunch flat-leaf parsley, finely chopped
1/2 bunch mint, finely chopped
Pitted Kalamata olives, chopped
1 lemon, juiced (about 3 tbsp.)
1-2 tablespoons olive oil
2 5 ounce cans chunk-light tuna, drained. I like Crown Prince Yellow Fin Tuna in spring water (I find it at Whole Foods; a bonus is it's low sodium).

In a large bowl, toss the chickpeas, tomato, red onion, parsley, mint, olives, lemon juice and oil; season with salt and pepper. Gently fold in the tuna.

From: Every Day with Rachel Ray

 


Farro with Tuna, Fennel and Olives

Extra-virgin olive oil
1 large carrot, thinly sliced
1 medium onion, thinly sliced (I did half moons)
1 garlic clove, minced
TJ's quick cooking farro (1 package. Original uses 1 cup wheat berries, soaked/cooked)
Salt and freshly ground pepper
2 tablespoons fresh lemon juice
One 7-ounce jar imported tuna in olive oil, drained and flaked (I used 1 oil and 1 can tuna in water)
1/2 cup green olives, coarsely chopped
1 cup baby arugula (or more)
1 fennel bulb, thinly sliced

In a saucepan, heat a bit of olive oil. Add the carrot, onion and garlic and cook over moderate heat, stirring, until slightly softened, 5 minutes. Cook the farro in a pot according to directions. Put cooled farro and veggies in a bowl. Season with salt and pepper.

Stir the lemon juice into the farro. Fold in the tuna, olives, arugula and fennel. (Sometines I serve the farro/tuna mixture on top of the arugula.) Add a little more olive oil if desire. Serve at room temperature.

Original by: Food and WIne