Sides and Salads

Tomato & Herb Farro Salad

Yields 6 servings

TomatoFarroSaladINGREDIENTS:

  • 8.8 ounce bag of farro
  • 1 pound tomatoes, diced
  • ½ sweet onion
  • ¼ cup fresh chives
  • ¼ cup fresh parsley
  • 1 clove garlic, minced
  • 3 tablespoon balsamic vinegar
  • ¼ cup olive oil
  • ¼ teaspoon black pepper
  • ¼ teaspoon salt

DIRECTIONS:

  • Cook farro in pot of boiling water for 10 to 20 minutes until tender. Drain off any remaining water and then rinse with cold water. Add tomatoes, onions, chives and parsley together, then add to farro.
  • In separate bowl whisk garlic, vinegar, olive oil, salt and pepper. Add vinaigrette to salad and toss to coat. Serve.

NUTRITION PER SERVING:

Calories: 238
Fat: 9.5 grams
Carbohydrate: 34 grams
Protein: 6 grams
Fiber: 8 grams
Sodium: 3106 mg


Veggies & Creamy Quinoa Risotto

Yields 4 servings

VeggieQuinoaRisottoINGREDIENTS:

  • 1 box quinoa, millet and amaranth blend
  • 1 tablespoon olive oil, divided
  • 1 medium onion, chopped
  • 1 tablespoon garlic, minced
  • ¼ cup white cooking wine
  • 2 cups low sodium chicken broth
  • 1 tablespoon lemon juice
  • 1 teaspoon lemon zest
  • 3 cups chopped kale
  • ½ cup shredded carrots
  • 1/3 cup fresh basil, chopped

DIRECTIONS:

  • In large pan, heat half of the olive oil on medium. Add onion and garlic. Sauté until onions are soft and clear. Add box of mixed ancient grains – not the seasoning packet – and stir for about 3 to 5 minutes, letting it toast. Slowly add wine and let simmer for 1 to 2 minutes. Add broth to mixture and allow to simmer for several minutes. Stir regularly.
  • In a separate pan, sauté the kale and carrots in the other half of the olive oil on medium. Cook for about 5 minutes. Add remaining
  • broth and allow to simmer and be absorbed. Stir in kale, carrots, lemon juice, lemon zest, basil, salt and pepper.

NUTRITION PER SERVING:

Calories: 305
Fat: 7 grams
Carbohydrate: 48 grams
Protein: 11.5 grams
Fiber: 5 grams
Sodium: 370 mg


Mango Cucumber Salad

Yields 4 servings (1 cup each)

MangoCucumberSalad webINGREDIENTS:

  • 2 mangoes, cut into ¾ -inch pieces
  • 1 medium English cucumber, cut into ¾-inch pieces
  • 1 Tablespoon sesame oil
  • 1/4 teaspoon ground cinnamon
  • 2 Tablespoons lime juice
  • 1 teaspoon lime zest, more for garnish if desired
  • 2 teaspoons honey
  • 1 teaspoon rice wine vinegar
  • ¼ teaspoon crushed red pepper
  • ¼ cup fresh cilantro, chopped

DIRECTIONS:

  • Place chopped mango and cucumber in a medium bowl.
  • Whisk together sesame oil, cinnamon, lime juice, zest, honey, vinegar and red pepper.
  • Coat mango and cucumber with dressing mixture, toss well.
  • Top with fresh cilantro and lime zest, serve.

NUTRITION PER SERVING:

Calories: 155
Fat: 4 grams
Carbohydrate: 31.5 grams
Protein: 1 grams
Fiber: 3 grams
Sodium: 2 mg


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