
Brown Rice Tuna Salad
Preparation Time: 10 minutes
Ingredients:
- 1 cup cooked brown rice
- 2 tablespoons olive oil
- Juice from ½ lemon
- 1 tablespoon sherry vinegar
- 6 oz. canned tuna
- 1 spring onion
- 2 cherry tomatoes, quartered
- 1 cup cooked snow peas, cut to bite pieces
- 2 springs mint, chopped
- 2 hardboiled eggs, cut into wedges
- Freshly ground salt and pepper
Directions:
- Whisk the olive oil, vinegar and lemon juice. Add freshly ground salt and pepper. Set aside.
- Combine tuna and cooked rice. Serve onto plate.
- In another bowl, combine finely sliced spring onion, mint, tomatoes, and snow peas.
- Spread the bean mixture over the rice, top with egg wedges and drizzle over olive oil-lemon juice dressing.
- Serve immediately.
Nutritional Information
(Serving Size 4)
Calories: 360
Fat: 14.1g
Protein: 16.5 g
Carbohydrate: 41.8 g
Fiber: 3.6g
Cholesterol: 85 mg
Iron: 14%
Sodium: 59 mg
Calcium: 5%
Broccoli & Cheese Quiche
Preparation Time: 5 minutes
Cooking Time: 45 minutes
Ingredients:
- 1 cup broccoli florets
- ½ cup cheddar cheese, grated
- ¼ cup onion, diced
- 1 ½ cups milk
- 1 egg
- 2 egg whites
- ½ cup potato flour
- 1 teaspoon baking powder
- Freshly ground salt and pepper
Directions:
- Place ¾ cup broccoli, onion and cheese in food processor.
- Pulse until well combined.
- Preheat the oven to 350F and grease baking dish with some cooking oil.
- Transfer broccoli mixture to prepared baking dish. Add the remaining broccoli florets.
- Whisk the egg, egg whites, milk, flour, baking powder and freshly ground salt and pepper.
- Pour over broccoli mixture and place in the oven.
- Bake for 45 minutes.
- Let it slightly cool before slicing and serving.
Nutritional Information
(Serving Size 4)
Calories: 267
Fat: 14.7g
Protein: 16.3 g
Carbohydrate: 24.5 g
Fiber: 1.9g
Cholesterol: 35 mg
Iron: 8%
Sodium: 285 mg
Calcium: 41%
Farro Salad with Crispy Veggies
Preparation Time: 5 minutes
Cooking Time: 20 minutes
Ingredients:
- 1/3 cup plus 2 tablespoons extra-virgin olive oil
- 1 small yellow onion, quartered
- 1 small carrot, halved
- 1 celery rib, halved
- 12 oz. farro* (nutty Italian grain)
- 5 cups water
- Kosher salt
- 3 tablespoons red wine vinegar
- Freshly ground pepper
- 1/2 small red onion, thinly sliced
- 1 small seedless cucumber, halved lengthwise and thinly sliced crosswise
- 1 pint grape tomatoes, halved
- 1/4 cup chopped fresh basil
Directions:
- In a large sauce pan heat 2 tablespoons of the oil.
- Add yellow onion, celery and carrot; cook over medium heat for 5 minutes.
- Add the faro and stir to coat with oil.
- Add the water and bring to boil over medium-high heat; reduce heat to medium-low and simmer until the faro is barely tender, for 10 minutes.
- Season with salt and simmer until faro is al dente, around 10 minutes longer.
- Drain the faro and discard the onion, celery and carrot. Set aside to cool completely.
- In large bowl whisk remaining oil, vinegar, salt and pepper.
- Fold in faro, red onion and tomatoes, basil and cucumber.
- Season with salt and pepper before serving.
Nutritional Information
(Serving Size 6)
Calories: 313
Fat: 12.1g
Protein: 7.8 g
Carbohydrate: 47.9 g
Fiber: 11.7g
Cholesterol: 0 mg
Iron: 9%
Sodium: 53 mg
Calcium: 4%