Low Fat Day: salads

[Guest guest]

Broccoli Stalk Slaw

Chinese Asparagus Salad

 

* Exported from MasterCook *

 

Broccoli Stalk Slaw

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page 110

Serving Size : 1 Preparation Time :0:00

Categories : Salads, Vegetable Mirkin's 20/30 Fat & Fiber

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

3 broccoli stalks

(reserve florets for other use)

1 small red onion -- diced

1 cup chopped radishes

1/4 cup fat-free mayonnaise

1 tablespoon Dijon mustard

2 tablespoons rice wine vinegar

 

Grate broccoli stalks in a food processor or with a hand grater. Combine

all ingredients in a serving bowl.

 

Yield: 4 to 6 servings, calories: 49, fat: 1g, fiber: 4g.

- - - - - - - - - - - - - - - - - -

 

 

* Exported from MasterCook *

 

Chinese Asparagus Salad

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page 114

Serving Size : 1 Preparation Time :0:00

Categories : Salads, Vegetable Mirkin's 20/30 Fat & Fiber

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 pound asparagus

1 red bell pepper -- chopped

2 stalks celery -- chopped

1 cup canned baby corn ears -- drained

2 cups cooked barley or brown rice or other

1 whole grains of your choice

***DRESSING***

1/4 cup rice vinegar

2 cloves garlic -- minced

2 tablespoons soy sauce

1 tablespoon grated fresh ginger root

1 teaspoon chili-garlic paste

OR a dash of hot sauce to taste

 

Prepare the Dressing: Combine the dressing ingredients in a small bowl.

 

Break the tough ends off the asparagus and discard. Cut the stalks into

1-inch pieces. (Diagonal cuts look attractive.) Steam the asparagus over

boiling water 8 minutes, or until just crisp-tender. (Or cook in boiling

water 3 to 4 minutes.) Rinse the cooked asparagus in cold water and drain.

 

Combine the asparagus with the remaining salad ingredients in a serving

bowl. Add the dressing and toss to combine.

 

Yield: 4 to 6 servings, calories: 173, fat: 2g, fiber: 9g.

 

- - - - - - - - - - - - - - - - - -