All recipes in this post developed by Kate Sherwood, The Healthy Cook.
Nothing’s easier than salad for dinner. Just whisk, chop, simmer or sauté a bit, toss, and eat. And your meal is on the table in half an hour, max.
Sesame Tofu & Greens Salad
Time: 20 minutes
1 bunch kale, ribs removed
½ lb. baby spinach
1 14 oz. package extra-firm tofu, drained and blotted dry
2 Tbs. sesame seeds
2 tsp. peanut oil
1 bunch scallions, sliced
1½ Tbs. tahini
1½ Tbs. reduced-sodium soy sauce
1 Tbs. lemon juice
1 tsp. toasted sesame oil
1 clove garlic, finely minced
1 tsp. honey
- Stir the kale into a large pot of boiling water. Cook until just tender, 1-2 minutes. Stir in the spinach and remove from the heat. Drain and run under cold water to cool. Squeeze well, then chop.
- Cut the tofu into 10 slabs. Pat the sesame seeds into the tofu. In a large non-stick pan, sauté the tofu in the oil until browned, 4-5 minutes. Stir in the scallions and remove from the heat.
- Whisk together the remaining ingredients with 1 Tbs. of water. Toss with the greens. Top with the tofu and scallions.
Serves 2.
Per serving (3 cups):
- Calories: 520
- Total fat: 29 g
- Sat fat: 4 g
- Carbs: 37 g
- Fiber: 12 g
- Protein: 35 g
- Sodium: 600 mg
Mediterranean Tuna Salad
Time: 30 minutes
½ lb. small potatoes
¼ lb. green beans, trimmed
2 Tbs. extra-virgin olive oil
2 Tbs. mayonnaise
1 Tbs. whole-grain mustard
2 tsp. red wine vinegar
¼ tsp. kosher salt
1 5 oz. can no-salt-added tuna, drained
4 cups salad greens
1 cup chopped tomatoes
- In a medium pot, bring the potatoes and enough water to cover to a boil. Simmer until the potatoes are tender, 10-15 minutes. Add the green beans and cook until tender, 3-5 minutes.
- Run under cold water in a colander to cool, then drain well. Cut into bite-sized pieces.
- In a large bowl, whisk together the oil, mayonnaise, mustard, vinegar, and salt. Toss with the potatoes and green beans and the remaining ingredients.
Serves 2.
Per serving (3 cups):
- Calories: 410
- Total fat: 25 g
- Sat fat: 3.5 g
- Carbs: 28 g
- Fiber: 5 g
- Protein: 19 g
- Sodium: 550 mg
Enjoy this recipe? From the Heart—the latest cookbook from Nutrition Action’s Healthy Cook, Kate Sherwood—helps you follow the top-rated DASH diet. Get healthy while enjoying Spicy BBQ Tofu & Black Bean Salad, Mediterranean Fish Stew, Turkish-Spiced Chicken, Quinoa & Winter Fruit Salad, and dozens of other scrumptious dishes.
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