Fiesta Barley Salad

Fiesta Barley Salad

Prep time: 15 minutes
Cooking time: 45 minutes
Makes: 7 cups
Serving Size 3/4 cup

Ingredients

1 cup dry barley
3 cups water
1⁄4 cup raisins, or other dried fruit
1 cup frozen peas, or other vegetables (fresh, frozen or canned and drained)
3 cups lettuce, washed and chopped
1 can (15 ounces) mandarin oranges, drained
1⁄2 cup green onions, sliced thin (can use any onions)
1 Tablespoon vinegar (rice vinegar or any others)
3 Tablespoons vegetable oil

Directions

1. Place barley and water in a 2-3 quart saucepan. Bring to boil, then turn to low. Cover and cook for 45 minutes.
2. Rinse cooked barley briefly in cold water. Drain.
3. Add remaining Ingredients. Mix well.
4. Refrigerate leftovers within 2 hours.

Notes

• Try substituting different fruits and vegetables

Potato Nachos

Potato Nachos

Prep time: 30 minutes
Cooking time: 30 minutes
Makes: 5 cups
Serving Size 1 cup

Ingredients

1 pound small red potatoes, skins on
2 teaspoons oil or cooking spray
8 ounces lean ground turkey (15% fat)
1⁄2 teaspoon chili powder
1⁄2 cup reduced fat shredded cheddar cheese
1 cup lettuce, shredded
1 medium tomato, diced
3⁄4 cup cucumber, peeled and diced
1 Tablespoon cilantro, chopped
3⁄4 cup salsa

Directions

1. Slice potatoes into small circles about 1/4 inch thick.
2. Lightly coat the potato slices with oil (or spray for 3 seconds with cooking spray).
3. Arrange slices on a baking sheet in a single layer. Bake in the oven at 450 degrees for 25-30 minutes, depending on desired darkness.
4. Meanwhile, add ground turkey and chili powder to a skillet. Cook, stirring over medium heat (300 in an electric skillet) for 8-10 minutes or until turkey browns.
5. Remove potatoes from the oven.
6. Transfer baked potatoes to a casserole dish or an oven-safe dish. Top with turkey and sprinkle with cheese. Put back in the oven to melt the cheese, about 2 minutes.
7. Remove from oven and top with lettuce, tomato, cucumber, cilantro, and salsa.
8. Refrigerate leftovers within 2 hours

Fish Taco Salad

Fish Taco Salad

Prep time: 20 minutes
Cooking time: 30 minutes
Makes: 6 cups
Serving Size: 1/2 cup

Ingredients

2 pounds fish fillets (try cod, tilapia, snapper or others)
1⁄4 teaspoon each salt and pepper
2 cups shredded cabbage or lettuce
2 cups chopped vegetables (try tomatoes, cucumber, carrots, corn, green onions, celery, avocado)
1⁄2 cup low-fat ranch dressing
1⁄2 cup salsa

Directions

1. Season fish with salt and pepper. Cook by your favorite method until it appears opaque and flakes apart easily (see Notes).
2. Mix cabbage or lettuce with other vegetables of your choice. Add chunks of fish. Drizzle with ranch dressing and salsa.
3. Refrigerate leftovers within 2 hours.

Notes

• Cook fish:
  • In a Skillet - Spray or lightly oil a skillet.  Add seasoned fish and cook over medium heat (300 degrees in an electric skillet) until flesh starts to appear white.  Turn fish over and cook until it flakes easily.
  • In the Oven - Put seasoned fish in a baking pan and cover with foil. Bake in a 350 degree oven until fish flakes.
  • Under a Broiler - Place seasoned fish on a broiler pan.  Broil several inches from the heat until the fish is opaque throughout and flakes easily.
  • To make tacos instead of salad: Warm tortillas. Layer cabbage or lettuce, vegetables of your choice, and fish on the tortilla. Drizzle with ranch dressing and salsa. Fold in half.

Hoppin' Pear Salad

Hoppin' Pear Salad

Prep time: 10 minutes
Makes: 4 bunnies
Serving Size 1 bunny

Ingredients

2 cups shredded lettuce or spinach
4 pear halves, fresh or canned
1⁄2 cup cottage cheese
8 pieces sliced almonds
12 raisins

Directions

1. Place about 1/2 cup shredded lettuce on each plate.
2. Place one pear half on the lettuce, cut side faced down.
3. On the narrower end of each pear, make a rabbit face: Poke two pieces of sliced almonds into the pear to make ears. Arrange two raisins for eyes and one for the nose.
4. Place 2 Tablespoons of cottage cheese at the opposite end of each pear half to make a tail.

Notes

• Optional: Add a miniature carrot or two for the bunnies to snack on.
• Look in the bulk food section of the store to buy only the amount you need of raisins or sliced almonds. 

Salmon Salad Mix

Salmon Salad Mix

Prep time: 10 minutes
Makes: 6 servings
Serving Size 1/4 cup

Ingredients

1 can (14.75 ounce) salmon, drained
1⁄4 cup pickle relish (dill or sweet) or chopped pickles
1⁄4 cup plain nonfat yogurt
2 Tablespoons light mayonnaise
2 Tablespoons lemon juice (about 1/2 lemon)

Directions

1. Remove skin and large bones from salmon. In a medium bowl, break up salmon and mash small bones with a fork.
2. Add relish, yogurt, mayonnaise and lemon juice.
3. Mix together until well combined.
4. Chill before serving. Serve on a bed of salad greens or use as a sandwich filling.
5. Refrigerate leftovers within 2 hours.

Notes

• Small bones are soft after canning. They can be mashed and eaten for more calcium.

Green Salad with Peas

Green Salad with Peas

Prep time: 15 minutes
Makes: 6 servings
Serving Size 1 cup

Ingredients

1 cup peas, fresh, frozen or canned
6 cups salad greens, torn in bite size pieces
1⁄2 cup chopped cucumber
1⁄2 cup low-fat salad dressing
1⁄2 cup low-fat feta cheese

Directions

1. Thaw and drain frozen peas or drain canned peas.
2. Combine peas, salad greens and cucumber in a large serving bowl. 
3. Add dressing just before serving. Toss to mix well. Sprinkle with feta cheese.
4. Refrigerate leftovers within 2 hours.

Notes

• Try adding 2 tablespoons of chopped fresh mint to this salad for a refreshing twist!

Sunshine Roll-Ups

Sunshine Roll-Ups

Prep time: 20 minutes
Makes: 4 servings
Serving Size 1 'wrap'

Ingredients

1 cup cooked, diced chicken
1⁄2 cup finely chopped celery
2⁄3 cup canned, drained mandarin oranges
1⁄4 cup minced onion (green, red, or yellow)
2 Tablespoons mayonnaise
1 teaspoon soy sauce
1⁄2 teaspoon garlic powder or 2 cloves garlic
1⁄4 teaspoon pepper
1 large whole wheat tortilla
4 medium lettuce leaves, washed and patted dry

Directions

1. In medium bowl, mix chicken, celery, oranges, and onions.
2. Add mayonnaise, soy sauce, garlic, and pepper. Mix gently until chicken mixture is coated.
3. Lay tortilla on clean cutting board or large plate. With a knife or clean scissors, cut tortilla into four quarters.
4. Place 1 lettuce leaf on each tortilla quarter, trimming leaf so it doesn’t hang over edge of tortilla.
5. Place 1/4 of chicken mixture in the middle of each lettuce leaf.
6. Roll tortillas up into a cone, with the two straight edges coming together and the curved edge creating the opening of the cone. Eat like a sandwich!
7. Refrigerate leftovers within 2 hours.

Notes

• No oranges? Use halved grapes or diced apples.
• Instead of chicken, try using 1 cup cooked/drained garbanzo beans, or 1 cup of small tofu cubes.

Personal Salad in a Bag

Personal Salad in a Bag

Prep time: 10 minutes
Makes: 1 servings
Serving Size 1 1/2 cups

Ingredients

SALAD (1.5 cups total per person)
leafy green vegetables, tomatoes, cucumbers, olives, onions, garlic, avocadoes, grated or diced cheese, cooked beans

DRESSING
1 teaspoon bottled dressing; or mix together the following:
1⁄2 teaspoon vegetable oil
1⁄2 teaspoon lemon juice or vinegar
1 pinch of salt and pepper

TOOLS
1 closable plastic bag
can opener (if using canned food)
cutting board
knife (for vegetables)

Directions

1. Wash all fresh foods. Tear or cut any foods that are larger than a quarter.
2. Place food for salad in plastic bag. Add dressing to bag.
3. Close opening of bag securely. Shake bag well.
4. Refrigerate leftovers within 2 hours.

Notes

• Serve this salad as a side dish, on a burger or over a baked potato.

Asian Chicken Salad

Asian Chicken Salad

Prep time: 20 minutes
Makes: 6 servings
Serving Size 2 cups

Ingredients

DRESSING
1⁄3 cup rice vinegar
3 Tablespoons soy sauce
2 teaspoons sugar
1 1⁄2 Tablespoons toasted sesame oil
1⁄2 teaspoon hot chili oil

SALAD
1 package (10 ounces) salad greens or 6 cups of other lettuce
1 medium carrot, grated
1 bunch green onions, sliced diagonally
1⁄2 cup chopped cilantro leaves
1 can (8 ounces) sliced water chestnuts, rinsed
1 can (11 ounces) mandarin oranges
1 package (6 ounces) snow peas, sliced diagonally
2 cups cooked boneless chicken meat, shredded

Directions

1. Mix dressing ingredients in a small bowl.
2. Toss greens, carrot, onion and cilantro with dressing.
3. Drain mandarin oranges and water chestnuts, then add to salad.
4. Add snow peas and chicken; mix lightly.
5. Refrigerate leftovers within 2 hours.

Notes

• Sprinkle with chopped, dry roasted peanuts