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

Orange Rice Salad

Orange Rice Salad

Prep time: 15 minutes
Makes: 5 cups
Serving Size 2/3 cup
Chill Time: 1 hour

Ingredients

2 cups cooked, cooled brown rice
1⁄2 cup celery, diced
3⁄4 cup raisins or other dried fruit
1⁄4 cup chopped nuts
2 Tablespoons vegetable oil
1 Tablespoon orange juice or vinegar
1⁄4 cup parsley, chopped or 1 teaspoon dried parsley
3 green onions, washed and thinly sliced
1 can (15 ounces) mandarin oranges with juice
1⁄4 teaspoon each salt and pepper

Directions

1. Mix all Ingredients together in medium-sized bowl.
2. Chill for an hour to allow flavors to blend.
3. Refrigerate leftovers within 2 hours.

Notes

• Try adding 2/3 cup diced green peppers or other crunchy vegetables.

Kale Salad

Kale Salad

Prep time: 15 minutes
Makes: 10 cups
Serving Size 1 cup
Chill Time: 1 hour

Ingredients

8 cups chopped kale (about 1 large head)
1 can (15 ounces) fruit in 100% juice (try pears, peaches, mandarin oranges, apricots, pineapple)
1⁄2 cup 100% fruit juice, reserved from canned fruit
1 Tablespoon vegetable oil
1⁄4 teaspoon each salt and pepper
1⁄4 cup unsalted sunflower seeds (optional)

Directions

1. Wash kale and pat dry. Remove rib from the middle of each leaf. Chop or tear leaves into bite sized pieces and place in a large bowl. Drain and chop fruit if pieces are large. Add to kale.
2. In a small bowl, combine fruit juice, vegetable oil, salt, pepper, and sunflower seeds, if desired. Mix well.
3. Add dressing to the kale and fruit and stir to combine. Cover and refrigerate for at least 1 hour before serving.
4. Refrigerate leftovers within 2 hours

Notes

• To soften the kale and improve the flavor, before adding the fruit in step 1, rub the torn leaves together until the kale becomes dark green and fragrant, about 3 to 5 minutes, OR prepare the salad a day ahead and refrigerate.

Spinach Pasta Salad

Spinach Pasta Salad

Prep time: 15 minutes
Makes: 6 servings
Serving Size 3/4 cup

Ingredients

2 cups cooked pasta (try whole wheat shells, bow ties, macaroni or other small shapes)
4 cups spinach
1⁄4 cup dried cranberries
2 Tablespoons sunflower seeds
1 can (15 ounces) mandarin oranges, drained
2 Tablespoons chopped cilantro or parsley

DRESSING
2 Tablespoons teriyaki sauce
2 Tablespoons vinegar
1⁄4 teaspoon garlic powder
1⁄8 teaspoon each salt and pepper
1 1⁄2 teaspoons sugar
1 Tablespoon vegetable oil

Directions

1. In a large bowl, mix together teriyaki sauce, vinegar, garlic powder, salt, pepper, sugar and vegetable oil.
2. Add cooked pasta, spinach, dried cranberries, sunflower seeds, mandarin oranges and cilantro or parsley, if desired. Mix well. Cover and chill until ready to serve.
3. Refrigerate leftovers within 2 hours.

Notes

• Try a low fat Asian Salad Dressing from the store to replace the dressing ingredients.

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.

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