Stave Off Cancer with a Food Fight
Try These Power Salad Recipes
VEGETARIAN TACO SALAD
2 tablespoon(s) extra-virgin olive oil
1 large onion, chopped
1 1/2 cup(s) fresh corn kernels (see Tip) or frozen, thawed
4 large tomatoes
1 1/2 cup(s) cooked long-grain brown rice (see Tip)
1 can(s) (15-ounce) black, kidney, or pinto beans, rinsed
1 tablespoon(s) chili powder
1 1/2 teaspoon(s) dried oregano, divided
1/4 teaspoon(s) salt
1/2 cup(s) chopped fresh cilantro
1/3 cup(s) prepared salsa
2 cup(s) shredded iceberg or romaine lettuce
1 cup(s) shredded pepper Jack cheese
2 1/2 cup(s) coarsely crumbled tortilla chips
Lime wedges for garnish
Heat oil in a large nonstick skillet over medium heat. Add onion and corn; cook, stirring, until the onion begins to brown, about 5 minutes. Coarsely chop 1 tomato. Add it to the pan along with rice, beans, chili powder, 1 teaspoon oregano, and 1/4 teaspoon salt. Cook, stirring frequently, until the tomato cooks down, about 5 minutes. Let cool slightly.
Coarsely chop the remaining 3 tomatoes. Combine with cilantro, salsa, and the remaining 1/2 teaspoon oregano in a medium bowl.
Toss lettuce in a large bowl with the bean mixture, half the fresh salsa, and 2/3 cup cheese. Serve sprinkled with tortilla chips and the remaining cheese, passing lime wedges and the remaining fresh salsa at the table.
Exchanges: 3 1/2 starch, 1 vegetable, 1 lean meat, 2 fat. Carbohydrate Servings: 3.Nutrition Bonus: Vitamin A and Vitamin C (38% daily value), Calcium and Folate (23% dv), Potassium (22% dv), Magnesium (21% dv), Calcium (23% dv), Iron (15% dv).
CHICKEN & WHITE BEAN SALAD
1 clove(s) (medium) garlic
1/4 teaspoon(s) salt
5 tablespoon(s) extra-virgin olive oil
6 tablespoon(s) fresh orange juice, plus more to taste
1/4 cup(s) white-wine vinegar or red-wine vinegar
1 tablespoon(s) Dijon mustard
1 can(s) (15-ounce) cannellini or other white beans, rinsed and drained
2 1/2 cup(s) diced cooked chicken breast (see Tip)
2 cup(s) (about 2 small) diced zucchini and/or summer squash
1 1/2 cup(s) diced celery
1/4 cup(s) finely diced ricotta salata, halloumi or feta cheese
1/3 cup(s) chopped, well-drained, oil-packed sun-dried tomatoes (optional)
1 cup(s) coarsely chopped fresh basil, plus whole basil leaves for garnish
Salt, to taste, optional
Freshly ground pepper, to taste, optional
2 cup(s) torn escarole or romaine lettuce
2 cup(s) torn radicchio leaves
To prepare vinaigrette: Peel the garlic and smash with the side of a chef's knife. Using a fork, mash the garlic with 1/4 teaspoon salt in a small bowl to form a coarse paste. Whisk in 5 tablespoons oil. Add 6 tablespoons orange juice, vinegar, and mustard; whisk until well blended. Taste and whisk in up to 4 tablespoons more juice to mellow the flavor; season with more salt, if desired. Set aside at room temperature.
To prepare salad: Combine beans, chicken, zucchini (and/or summer squash), celery, cheese, and sun-dried tomatoes (if using) in a large bowl until well blended. Add chopped basil and 3/4 cup vinaigrette; toss until combined. Taste and season with salt and/or pepper, if desired.
Toss the remaining vinaigrette with escarole (or romaine) and radicchio in a medium bowl. Serve the salad on the greens, garnished with fresh basil leaves.
Exchanges: 1 starch, 2 vegetable, 4 lean meat, 3 fat. Carbohydrate Servings: 1. NutritionBonus: Vitamin C (47% daily value), Vitamin A (30% dv), Folate (21% dv), Potassium (18% dv).