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!

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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