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:

1. Whisk the olive oil, vinegar and lemon juice. Add freshly ground salt and pepper. Set aside.
2. Combine tuna and cooked rice. Serve onto plate.
3. In another bowl, combine finely sliced spring onion, mint, tomatoes, and snow peas.
4. Spread the bean mixture over the rice, top with egg wedges and drizzle over olive oil-lemon juice dressing.
5. 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:

1. Place ¾ cup broccoli, onion and cheese in food processor.
2. Pulse until well combined.
3. Preheat the oven to 350F and grease baking dish with some cooking oil.
4. Transfer broccoli mixture to prepared baking dish. Add the remaining broccoli florets.
5. Whisk the egg, egg whites, milk, flour, baking powder and freshly ground salt and pepper.
6. Pour over broccoli mixture and place in the oven.
7. Bake for 45 minutes.
8. 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:

1. In a large sauce pan heat 2 tablespoons of the oil.
2. Add yellow onion, celery and carrot; cook over medium heat for 5 minutes.
3. Add the faro and stir to coat with oil.
4. 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.
5. Season with salt and simmer until faro is al dente, around 10 minutes longer.
6. Drain the faro and discard the onion, celery and carrot. Set aside to cool completely.
7. In large bowl whisk remaining oil, vinegar, salt and pepper.
8. Fold in faro, red onion and tomatoes, basil and cucumber.
9. 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%

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