Edamame Salad (Phase 1)
Details:
This recipe is very satisfying, thanks to protein- and fiber-rich edamame. When paired with grilled salmon, this dish becomes an impressive meal that's very easy to make.
Tip: If you can't easily find edamame, you may substitute chickpeas.
Serves: 2
Ingredients:
8 ounces frozen shelled edamame (green soybeans)
1 ounce seasoned rice vinegar
1/2 tablespoon vegetable oil
1⁄8 teaspoon salt
Dash freshly ground black pepper
1/2 bunch radishes (4 ounces), cut in half and thinly sliced
1/2 cup loosely packed chopped fresh cilantro leaves
Directions:
Toss the edamame, vinegar, oil, salt, pepper, radishes, and cilantro together in a large bowl. Serve chilled or at room temperature.
Nutritional Information:
224 calories
12 g total fat (1 g sat)
0 mg cholesterol
18 g carbohydrate
15 g protein
6 g fiber
479 mg sodium
Showing posts with label Salad. Show all posts
Showing posts with label Salad. Show all posts
Wednesday, November 4, 2009
White Bean and Spinach Salad (Phase 1)
Spinach is rich in beta-carotene, folate, and vitamins C, E, and K, making it a great choice for a salad. This spinach salad features a flavorful olive oil and balsamic vinegar dressing for a tangy finish.
Description
Remarkably easy to prepare, this bean and spinach salad is also stunning and very tasty. Slice the red onion as thinly as possible; when you soak it in warm olive oil and lemon juice, the bite will mellow, leaving you with a sweet and flavorful red onion vinaigrette.
Serves 10
Prep time: 35 minutes
Cook time: 2 minutes
Ingredients
1 small red onion, very thinly sliced
3 garlic cloves, minced
6 tablespoons fresh lemon juice
1/2 teaspoon salt
1/4 cup extra-virgin olive oil
3 (15-ounce) cans cannellini beans, rinsed and drained
1 1/2 cups packed baby spinach (2 ounces)
Freshly ground black pepper
Instructions
Combine onion, garlic, lemon juice, and salt in a large serving bowl; stir well.
Heat oil in a small skillet over medium-high heat until just warm, about 2 minutes. Slowly and carefully pour warm oil over onion mixture (it will sizzle a bit). Stir well to combine and let sit at room temperature for 20 minutes, stirring occasionally.
Add beans and spinach to the vinaigrette, and toss well to coat. Season with pepper to taste and serve.
Nutritional information:
Per serving:
130 calories
6 g fat (1 g sat)
15 g carbohydrate
4 g protein
4 g dietary fiber
320 mg sodium
Description
Remarkably easy to prepare, this bean and spinach salad is also stunning and very tasty. Slice the red onion as thinly as possible; when you soak it in warm olive oil and lemon juice, the bite will mellow, leaving you with a sweet and flavorful red onion vinaigrette.
Serves 10
Prep time: 35 minutes
Cook time: 2 minutes
Ingredients
1 small red onion, very thinly sliced
3 garlic cloves, minced
6 tablespoons fresh lemon juice
1/2 teaspoon salt
1/4 cup extra-virgin olive oil
3 (15-ounce) cans cannellini beans, rinsed and drained
1 1/2 cups packed baby spinach (2 ounces)
Freshly ground black pepper
Instructions
Combine onion, garlic, lemon juice, and salt in a large serving bowl; stir well.
Heat oil in a small skillet over medium-high heat until just warm, about 2 minutes. Slowly and carefully pour warm oil over onion mixture (it will sizzle a bit). Stir well to combine and let sit at room temperature for 20 minutes, stirring occasionally.
Add beans and spinach to the vinaigrette, and toss well to coat. Season with pepper to taste and serve.
Nutritional information:
Per serving:
130 calories
6 g fat (1 g sat)
15 g carbohydrate
4 g protein
4 g dietary fiber
320 mg sodium
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