Tuna, Tomato, and Cannellini Bean Salad
No-cook main dish salads are a staple in my household during the summer. Our kitchen is always the hottest room in the house, and using the oven or stove increases the temperature substantially. Which makes recipes like this one a blessing. It is quick, easy, and inexpensive to throw together. This recipe is one of my favorite dishes to serve during the summer, and I was thrilled that it worked so well for my post-op life. Even better, for family gatherings where they have enjoyed this salad in the past I can bring it and enjoy the family dinner without feeling like I am totally separate from everyone else, which at times is nice. I mix together the bean mixture ahead of time as it stores well for several days in the refrigerator, but have found that you should not mix it with the greens until right before serving.
7 ounce can drained and flaked tuna, with 1 tablespoon tuna juice reserved (for testing we used light tuna in water) (191 calories, 42.1 grams protein)
3 tablespoons red wine vinegar
1 tablespoon balsamic vinegar (10 calories)
1 tablespoons olive oil (119 calories)
Crushed red pepper to taste
Salt
Freshly ground black pepper
15 ounces drained and rinsed cannellini beans (350 calories, 24.5 grams protein)
3/4 cup halved grape or cherry tomatoes (28 calories, 1.5 grams protein)
1 bunch minced scallions (30 calories, 1.8 grams protein)
1/2 cup minced basil
4 minced garlic cloves (16 calories, .8 grams protein)
8 cups washed and torn salad greens (for testing we used spinach) (56 calories, 6.9 grams protein)
Mix together the reserved tuna juice, vinegars and oil in a small bowl. Season to taste with the red pepper, salt, and black pepper. Add the beans, tuna, tomatoes, scallions, basil, and garlic and mix well. Add the salad greens and toss well before serving.
Makes 4 main dish servings or 8 bariatric or appetizer servings
Preparation time: 10 minutes
800 calories, 77.6 grams protein total
200 calories, 19.4 grams protein per serving (based on four servings)
100 calories, 9.7 grams protein per serving (based on eight servings)
Showing posts with label greens. Show all posts
Showing posts with label greens. Show all posts
Tuesday, September 13, 2011
Saturday, September 3, 2011
Spicy Chickpea and Arugula Salad
Spicy Chickpea and Arugula Salad
Yum! I love the peppery bite of arugula, and was very pleased that I was able to eat it and still enjoy the taste post-op. This Mediterranean inspired salad was one of my favorite summer dishes, and I was thrilled that with a little tweaking it became WLS friendly. I typically dice the onions and the eggs and make the chickpea dressing ahead of time, then just toss the salad before serving, but you can also toss the hot dressing over the arugula for a warm salad (although the arugula will not be crisp). You can adjust the flavors if you like and use different spices from the Middle East, India, or Africa, and any lettuce can be substituted for the arugula. If you want a lighter, less protein rich dish, you can cut the dressing and number of eggs in half. If you want a less-light dish with more protein, adding grilled or roasted chicken or turkey is great – and so is bacon if you want to completely indulge! Originally the dish used 2-3 tablespoons olive oil, and if you have the calories to spare or need to increase the fat in your diet you can saute the ginger and garlic in the olive oil and omit the chicken stock. This dish can easily be made into a vegetarian version simply by using vegetable stock in place of the chicken stock.
1 tablespoon grated peeled fresh ginger root
1 tablespoon minced garlic
¼ cup chicken stock or broth (for testing we used Kitchen Basics chicken stock) (5 calories, 1.25 grams protein)
1/2 teaspoon cumin seeds
Dash cayenne pepper
Salt
Freshly ground black pepper
1 cup cooked chickpeas (286 calories, 11.9 grams protein)
1 tablespoon rice wine vinegar
1 packet Stevia or Splenda
½ diced medium red onion (20 calories, .5 grams protein)
4 cups arugula leaves (24 calories, 2.4 grams protein)
2 diced hard-cooked eggs (156 calories, 12.6 grams protein)
2 diced hard-cooked egg whites (108 calories, 5.4 grams protein)
Heat a heavy skillet over medium heat. Liberally grease with non-stick cooking spray once hot. Saute the ginger and garlic for one minute, then add the broth and the spices. Bring to a brisk broil, then reduce the heat to medium-low and add the chickpeas. Cook for 3-4 minutes, or until the liquid has been reduced by about half. Remove from the heat and mix in the vinegar and Splenda. Chill the dressing until ready to serve, for up to 48 hours. Before serving spread the arugula onto six salad plates and sprinkle with the red onion. Pour the dressing over top and sprinkle with the diced egg.
Makes six servings.
599 calories, 34 grams protein total
99.8 calories, 5.68 grams protein per serving
Yum! I love the peppery bite of arugula, and was very pleased that I was able to eat it and still enjoy the taste post-op. This Mediterranean inspired salad was one of my favorite summer dishes, and I was thrilled that with a little tweaking it became WLS friendly. I typically dice the onions and the eggs and make the chickpea dressing ahead of time, then just toss the salad before serving, but you can also toss the hot dressing over the arugula for a warm salad (although the arugula will not be crisp). You can adjust the flavors if you like and use different spices from the Middle East, India, or Africa, and any lettuce can be substituted for the arugula. If you want a lighter, less protein rich dish, you can cut the dressing and number of eggs in half. If you want a less-light dish with more protein, adding grilled or roasted chicken or turkey is great – and so is bacon if you want to completely indulge! Originally the dish used 2-3 tablespoons olive oil, and if you have the calories to spare or need to increase the fat in your diet you can saute the ginger and garlic in the olive oil and omit the chicken stock. This dish can easily be made into a vegetarian version simply by using vegetable stock in place of the chicken stock.
1 tablespoon grated peeled fresh ginger root
1 tablespoon minced garlic
¼ cup chicken stock or broth (for testing we used Kitchen Basics chicken stock) (5 calories, 1.25 grams protein)
1/2 teaspoon cumin seeds
Dash cayenne pepper
Salt
Freshly ground black pepper
1 cup cooked chickpeas (286 calories, 11.9 grams protein)
1 tablespoon rice wine vinegar
1 packet Stevia or Splenda
½ diced medium red onion (20 calories, .5 grams protein)
4 cups arugula leaves (24 calories, 2.4 grams protein)
2 diced hard-cooked eggs (156 calories, 12.6 grams protein)
2 diced hard-cooked egg whites (108 calories, 5.4 grams protein)
Heat a heavy skillet over medium heat. Liberally grease with non-stick cooking spray once hot. Saute the ginger and garlic for one minute, then add the broth and the spices. Bring to a brisk broil, then reduce the heat to medium-low and add the chickpeas. Cook for 3-4 minutes, or until the liquid has been reduced by about half. Remove from the heat and mix in the vinegar and Splenda. Chill the dressing until ready to serve, for up to 48 hours. Before serving spread the arugula onto six salad plates and sprinkle with the red onion. Pour the dressing over top and sprinkle with the diced egg.
Makes six servings.
599 calories, 34 grams protein total
99.8 calories, 5.68 grams protein per serving
Friday, September 2, 2011
Roasted Red Pepper and Yogurt Sauce
Roasted Red Pepper and Yogurt Sauce
I use this savory sauce/dip all the time! It is great to serve with burgers, sliders, cooked meat, to use a salad dressing or vegetable dip, and is simply awesome swirled into soups – especially tomato soup. The flavor is also assertive enough that you can easily sneak in some unflavored protein powder. You can roast your own peppers and garlic, but it is easier, and depending on the time of the year, cheaper to use jarred roasted peppers in water. I am one of the small percentage of people who cannot tolerate cilantro, and while it is a more classic pairing with this sauce or dip, parsley also can be used to give that fresh touch of green. Other herbs, such as oregano and/or basil can be used for an Italian style sauce, while thyme makes for a more rustic French style dip. Raw spinach, arugula, kale, or your favorite raw green also works well in this sauce – and so do scallions, although the flavor of the sauce will have a much stronger oniony flavor. You can use any plain yogurt you like, or even use sour cream for part or all of the yogurt if you prefer. For a thinner sauce, just add some of the liquid from the roasted peppers or garlic and process until it is the right consistency.
1 12-ounce jar drained roasted peppers in water (102 calories, 5 grams protein)
½ cup fresh cilantro or Italian flat leaf parsley
3 cloves roasted garlic
1 cup fat free Greek yogurt (240 calories, 43.5 grams protein)
Salt
Freshly ground black pepper
Combine the peppers, parsley, and garlic in a food processor or blender and process until smooth. Add the yogurt and pulse until well mixed. Season to taste with salt and pepper. Serve immediately or store in an airtight container in the refrigerator for up to five days, making sure to stir to blend before serving.
Makes about 2 ¾ cups dip or sauce.
342 calories and 48.5 grams protein total
31.1 calories and 4.4 grams protein per ¼ cup serving
I use this savory sauce/dip all the time! It is great to serve with burgers, sliders, cooked meat, to use a salad dressing or vegetable dip, and is simply awesome swirled into soups – especially tomato soup. The flavor is also assertive enough that you can easily sneak in some unflavored protein powder. You can roast your own peppers and garlic, but it is easier, and depending on the time of the year, cheaper to use jarred roasted peppers in water. I am one of the small percentage of people who cannot tolerate cilantro, and while it is a more classic pairing with this sauce or dip, parsley also can be used to give that fresh touch of green. Other herbs, such as oregano and/or basil can be used for an Italian style sauce, while thyme makes for a more rustic French style dip. Raw spinach, arugula, kale, or your favorite raw green also works well in this sauce – and so do scallions, although the flavor of the sauce will have a much stronger oniony flavor. You can use any plain yogurt you like, or even use sour cream for part or all of the yogurt if you prefer. For a thinner sauce, just add some of the liquid from the roasted peppers or garlic and process until it is the right consistency.
1 12-ounce jar drained roasted peppers in water (102 calories, 5 grams protein)
½ cup fresh cilantro or Italian flat leaf parsley
3 cloves roasted garlic
1 cup fat free Greek yogurt (240 calories, 43.5 grams protein)
Salt
Freshly ground black pepper
Combine the peppers, parsley, and garlic in a food processor or blender and process until smooth. Add the yogurt and pulse until well mixed. Season to taste with salt and pepper. Serve immediately or store in an airtight container in the refrigerator for up to five days, making sure to stir to blend before serving.
Makes about 2 ¾ cups dip or sauce.
342 calories and 48.5 grams protein total
31.1 calories and 4.4 grams protein per ¼ cup serving
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