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Send a Meal Blog

Saturday, August 17 2013

Rich in vitamins and minerals, this brilliant summer salad is a wholly satisfying low-calorie stunner. Serve alongside juicy chicken or a succulent steak, or top with grilled shrimp for a healthy complete meal in only half an hour!

 

 

Grains & Fruit Summer Salad
Recipe from 
Yield: 8 side-dish or 4 main-dish
Total Time: 30 mins
 
 
ingredients
 
  •  
    1    cup   lightly packed fresh basil
  •  
    1/4   cup   lemon juice
  •  
    1/4   cup   olive oil
  •  
    4      cloves garlic, minced
  •  
    2    cups   cooked grain (quinoa*, wild rice and/or brown rice)
  •  
    1/2   cup   sliced green onions
  •  
    4    cups   mixed spring greens (torn Bibb lettuce and/or spring mix)
  •  
    2    cups   blueberries (9-10 oz.)
  •  
    1    cup   cantaloupe cubes
  •  
    1    cup   yellow cherry tomatoes, halved
  •  
    1      small zucchini, cut lengthwise in narrow ribbons
  •  
    1/2   cup   walnut pieces, toasted
  •  
    4    ounces   smoked salmon, flaked (optional)
  •  
    1/3   cup   snipped or shredded fresh herbs (dill, basil, and/or mint)
Cooked quinoa
 
  •  
    1/2   cup   quinoa
  •  
    1 1/3   cups   water
  •  
    1/4   teaspoon   salt
 
 
directions
For basil dressing, in a blender or small food processor combine the 1 cup basil, lemon juice, olive oil, garlic, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. Cover and blend or process until nearly smooth, stopping to scrape down sides as needed; set aside.
 
 
In a medium bowl stir together cooked grains and green onions. Stir in about 2 tablespoons of the basil dressing to coat.
 
 
For the salad, line a large bowl with greens. Top greens with grains mixture, blueberries, cantaloupe, tomatoes, zucchini, walnuts, and (if desired) salmon. Drizzle with half the remaining basil dressing; toss gently. Sprinkle with fresh herbs. Pass remaining dressing. Makes 8 side-dish or 4 main-dish servings.
 
 
Cooked quinoa
*For 2 cups cooked quinoa, in a fine strainer rinse quinoa under cold running water; drain. In a small saucepan combine water, the quinoa, and salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Let stand to cool slightly. Drain off remaining liquid. Fluff with a fork.
 
 


 
nutrition information
Per Serving: cal. (kcal) 207, Fat, total (g) 13, sat. fat (g) 1, carb. (g) 21, Monosaturated fat (g) 6, Polyunsaturated fat (g) 4, fiber (g) 4, sugar (g) 6, pro. (g) 5, vit. A (IU) 1312, vit. C (mg) 23, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 1, Pyridoxine (Vit. B6) (mg) 0, Folate (µg) 73, sodium (mg) 91, Potassium (mg) 394, calcium (mg) 50, iron (mg) 2, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 10:29 am   |  Permalink   |  0 Comments  |  Email
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