Your healthcare news library

Posts tagged ‘Salad’

Bitter Herbs Salad

Bitter herbs – the maror – are part of the Seder ritual, symbolizing the bitterness of slavery experienced by the Jews in Egypt. Endive, romaine and chicory (for which I’ve substituted radicchio) are present on many Sephardic ritual platters, but often they also appear in salads served with the meal. This can be served as a separate course or as a side dish.

2 hearts of romaine lettuce

1 small head radicchio

2 Belgian endives

1 1/2 cups arugula or watercress, washed and dried

1 rib celery, preferably from the heart, sliced very thin

2 scallions, chopped (optional)

1/4 cup chopped flat-leaf parsley

1/4 cup chopped fresh dill

1 tablespoon chopped fresh mint (optional)

1 small garlic clove

Salt to taste

3 tablespoons freshly squeezed lemon juice

1/2 cup extra virgin olive oil

1. Wash and dry the romaine lettuce leaves and break into medium pieces. Separate the radicchio leaves and cut into medium pieces. Rinse and dry the endives and slice crosswise about 3/4 inch thick. Toss together all of the greens, the celery and the scallions in a large salad bowl and sprinkle the herbs over the top.

2. Skin the garlic clove, cut in half and remove green shoots. Place in a mortar and pestle with a generous pinch of salt and mash to a paste. Work in the lemon juice and then the olive oil. Taste and adjust salt. Transfer to a jar until ready to serve the salad.

3. Just before serving, shake the dressing in the jar, pour over the salad and toss.

Variations: Sliced radishes can be added to the salad for color.

Yield: 6 servings.

Advance preparation: The greens can be prepared, wrapped in a clean kitchen towel and then sealed in plastic bags and refrigerated, several hours ahead.

Nutritional information per serving (note that most of the calories come from the dressing; you can use less to reduce them): 210 calories; 19 grams fat; 3 grams saturated fat; 2 grams polyunsaturated fat; 13 grams monounsaturated fat; 0 milligrams cholesterol; 10 grams carbohydrates; 7 grams dietary fiber; 56 milligrams sodium (does not include salt to taste); 4 grams protein

Read More: NYT

Advertisements

Superhealthy salmon salad

Superhealthy by name, superhealthy by nature: this salad is high in omega-3, iron and calcium and counts as 2 of your 5-a-day

  • Cook 5 mins
  • Prep 20 mins

Nutrition per serving

320 kcalories, protein 30.0g, carbohydrate 30.0g, fat 10.0g, saturated fat 4.0g, fibre 2.0g, salt 0.88g

Ingredients

Serves 2

  • 4 oz couscous
  • 1 tbsp olive oil
  • 2 salmon fillets
  • 8 oz sprouting broccoli, roughly shredded, larger stalks removed
  • juice 1 lemon
  • seeds from half a pomegranate
  • small handful pumpkin seeds
  • 2 handfuls watercress
  • olive oil and extra lemon wedges, to serve

    Method

    1. Heat water in a tier steamer. Season the couscous, then toss with 1 tsp oil. Pour boiling water over the couscous so it covers it by 1cm, then set aside. When the water in the steamer comes to the boil, tip the broccoli into the water, then lay the salmon in the tier above. Cook for 3 mins until the salmon is cooked and the broccoli tender. Drain the broccoli and run it under cold water to cool.
    2. Mix together the remaining oil and lemon juice. Toss the broccoli, pomegranate seeds and pumpkin seeds through the couscous with the lemon dressing. At the last moment, roughly chop the watercress and toss through the couscous. Serve with the salmon, lemon wedges for squeezing over and extra olive oil for drizzling, if you like.

Read More: GoodFood

Superhealthy salmon salad

  • Cook 5 mins
  • Prep 20 mins

Nutrition per serving

320 kcalories, protein 30.0g, carbohydrate 30.0g, fat 10.0g, saturated fat 4.0g, fibre 2.0g, salt 0.88g

 

Ingredients

Serves 2

  • 4 oz couscous
  • 1 tbsp olive oil
  • 2 salmon fillets
  • 8 oz sprouting broccoli, roughly shredded, larger stalks removed
  • juice 1 lemon
  • seeds from half a pomegranate
  • small handful pumpkin seeds
  • 2 handfuls watercress
  • olive oil and extra lemon wedges, to serve

    Method

    1. Heat water in a tier steamer. Season the couscous, then toss with 1 tsp oil. Pour boiling water over the couscous so it covers it by 1cm, then set aside. When the water in the steamer comes to the boil, tip the broccoli into the water, then lay the salmon in the tier above. Cook for 3 mins until the salmon is cooked and the broccoli tender. Drain the broccoli and run it under cold water to cool.
    2. Mix together the remaining oil and lemon juice. Toss the broccoli, pomegranate seeds and pumpkin seeds through the couscous with the lemon dressing. At the last moment, roughly chop the watercress and toss through the couscous. Serve with the salmon, lemon wedges for squeezing over and extra olive oil for drizzling, if you like.

Read More: GoodFood

Smoky chicken with warm corn & potato salad

This chicken dish is full of fresh summer flavours, perfect for a quick and healthy midweek meal

  • Cook 12 mins
  • Prep 8 mins

Nutrition per serving

343 kcalories, protein 38.0g, carbohydrate 31.0g, fat 8.0g, saturated fat 1.0g, fibre 2.0g, salt 0.25g

Ingredients

Serves 4

  • 2 lb bag new potatoes
  • 2 large corn cobs
  • ½ red onion, thinly sliced
  • juice 1 lime
  • 2 tbsp olive oil
  • 2 garlic cloves, crushed
  • ½- 1 tsp sweet smoked paprika
  • 4 skinless chicken breasts, each halved across the middle to make 2 thin escalopes
  • small bunch coriander, leaves roughly chopped
  • lime wedges, optional, to serve

    Method

    1. Bring to the boil a saucepan of water big enough to hold all the potatoes and corn. Cook the potatoes for 12 mins, adding the corn after 6 mins, until both are tender. Drain well.
    2. Meanwhile, mix the sliced red onion with the lime juice and half the oil in a large salad bowl. Mix the remaining oil with the garlic, paprika and some seasoning in a shallow bowl, then toss in the chicken until thoroughly coated.
    3. Heat a griddle pan, then griddle the chicken for 3 mins on each side until cooked through. Tip the potatoes into the bowl with the onions. Stand a corn cob on one end on a chopping board, then slice down the length, cutting off the kernels in strips. Mix into the potato salad with the coriander and seasoning, then serve alongside the smoky griddled chicken, with lime wedges, if using.

 

Read More : GoodFood

Salmon with warm chickpea, pepper & spinach salad

  • Cook 15 mins
  • Prep 5 mins

Nutrition per serving

481 kcalories, protein 39.0g, carbohydrate 26.0g, fat 25.0g, saturated fat 4.0g, fibre 7.0g, salt 1.02g

Ingredients

Serves 2

  • 1 large red pepper, quartered and de-seeded
  • zest and juice ½ small lemon
  • pinch smoked paprika (we used sweet smoked paprika)
  • 1 tbsp extra-virgin olive oil
  • 4 oz bag young leaf spinach
  • 2 x 140g (2 x 5oz) skinless salmon fillets
  • 14 oz can chickpeas

    Method

    1. Heat the grill. Squash the pepper quarters flat and grill for 5 mins or until well blackened. Leave the grill on, then transfer the peppers to a bowl, cover with cling film and leave to cool slightly before peeling off the skins and cutting the flesh into strips.
    2. Make the dressing by whisking together the lemon zest, juice, smoked paprika, olive oil and seasoning. Toss half the dressing with the spinach leaves and divide between 2 bowls.
    3. Season the salmon and grill for 5 mins or until just cooked through. Meanwhile, heat the chickpeas in their canning liquid in a saucepan for 3-4 mins. Drain well, then mix with the remaining dressing and strips of pepper. Spoon over the spinach and top with the salmon to serve.

Read More :  Good Food

Israeli Couscous and Chickpea Salad

You can find a whole-wheat version of the spherical couscous marketed as Israeli couscous in some whole foods and Middle Eastern markets.

1 cup Israeli couscous, preferably whole-wheat

2 tablespoons extra virgin olive oil

1/2 cup finely chopped cilantro

2 tablespoons chopped chives

1 ounce feta, diced

2 tablespoons pine nuts, lightly toasted

1 can chickpeas, drained and rinsed

1/2 red pepper, cut in thin 2-inch slices

2 tablespoons fresh lemon juice

1 teaspoon cumin seeds, lightly toasted and ground

Salt to taste

1/4 cup plain low-fat yogurt (or use half olive oil)

1/2 teaspoon Aleppo pepper or mild chili powder (more to taste)

1. Heat one tablespoon of the olive oil over medium-high heat in a medium saucepan and add the couscous. Stir until the couscous begins to color and smell toasty, 4 to 5 minutes. Add 2 cups water and salt to taste and bring to a boil. Reduce the heat, cover and simmer 15 minutes, or until the couscous is tender. Drain if any liquid remains in the pan.

2. Transfer the couscous to a bowl and add the cilantro, chives, feta, pine nuts, chickpeas and red pepper.

3. In a small bowl or measuring cup, mix together the lemon juice, salt, cumin, remaining olive oil, yogurt and Aleppo pepper or chili powder. Toss with the couscous mixture. Refrigerate in a bowl or in containers until ready to take to work or eat.

Yield: 3 to 4 generous servings.

Advance preparation: This will keep for 4 days in the refrigerator.

Nutritional information per serving (3 servings): 536 calories; 3 grams saturated fat; 4 grams polyunsaturated fat; 9 grams monounsaturated fat; 10 milligrams cholesterol; 81 grams carbohydrates; 14 grams dietary fiber; 464 milligrams sodium (does not include salt to taste); 21 grams protein

Nutritional information per serving (4 servings): 402 calories; 3 grams saturated fat; 3 grams polyunsaturated fat; 7 grams monounsaturated fat; 7 milligrams cholesterol; 61 grams carbohydrates; 11 grams dietary fiber; 348 milligrams sodium (does not include salt to taste); 16 grams protein

 

Martha Rose Shulman is the author of “The Very Best of Recipes for Health.”

NYTimes

The ultimate makeover: Chicken Caesar salad

 

  • Cook 25 mins
  • Prep 0 mins

Nutrition per serving

430 kcalories, protein 43.0g, carbohydrate 15.0g, fat 23.0g, saturated fat 4.0g, fibre 3.0g, salt 1.37g

Ingredients

Serves 4

For the chicken

  • 1½ tbsp lemon juice
  • 1 tbsp olive oil
  • 2 tsp fresh thyme leaves, plus a few sprigs
  • 1 garlic clove, bashed to bruise
  • 4 organic/free-range skinless boneless chicken breast fillets , about 140g/5oz each

For the croutons

  • 4 oz rustic granary bread
  • 2 tbsp olive oil

For the dressing-and-salad

  • 1 garlic clove, finely chopped
  • 1 tsp Dijon mustard
  • ½ tsp Worcestershire sauce
  • 1 tbsp lemon juice, plus extra for squeezing
  • good pinch chilli flakes
  • 4 anchovy fillets, finely chopped
  • 3 tbsp good-quality mayonnaise (we used Hellman’s)
  • 4 tbsp fat-free yogurt
  • 1 head romaine or Cos lettuce, leaves separated, washed and dried
  • 4 oz bag rocket or watercress
  • 1 oz piece Parmesan, shaved with a potato peeler

    Method

    1. juice, oil, thyme and garlic in a shallow dish. Add the chicken and turn it over in the marinade to coat well. Season with freshly ground pepper and leave for up to 2 hrs.
    2. Heat the oven to 200C/fan 180C/gas 6. Slice, then cut the bread into big, rough cubes for the croutons. Spread them in a single layer on a baking sheet, then brush all over with the 2 tbsp oil. Bake for about 10 mins until golden and crisp.
    3. Meanwhile, put the garlic into a mini blender with the mustard, Worcestershire sauce, lemon juice, chilli and anchovies. Blend until smooth, add the mayonnaise and yogurt, then blend again – it should be the consistency of double cream. Adjust the taste with lemon juice and pepper. If necessary, thin with a couple of tsps of cold water to get the consistency right so it will coat the leaves.
    4. Heat a griddle pan until very hot. Lay the chicken on the griddle, on the side that had the skin on. Cook for 15-16 mins, turning once or twice, until cooked through. Remove, then let the meat sit for 5 mins before slicing.
    5. Keep any small inner lettuce leaves whole, tear the larger outer leaves into 2-3 pieces, then put them all into a large bowl with the rocket or watercress. Pour just under half the dressing over the leaves and carefully toss to coat – it’s gentler to use your hands. Either assemble in the bowl, or pile the leaves onto individual plates, tucking in the croutons, chicken and Parmesan. Drizzle the rest of the dressing over and around, then finish with an extra squeeze of lemon.

Good Food

Tag Cloud