Quinoa Salad With Lime Ginger Dressing & Shrimp
For the salad:
3 cups cooked quinoa (3/4 cup uncooked)
4 scallions, white and light green parts, sliced thin
1 small cucumber, halved, seeded and thinly sliced on the diagonal
1/4 cup chopped cilantro
12 to 16 cooked medium shrimp, peeled
For the dressing:
2 tablespoons freshly squeezed lime juice
1 tablespoon seasoned rice wine vinegar
1 teaspoon minced fresh ginger (more to taste)
1 small garlic clove, minced
Salt to taste
Pinch of cayenne
2 teaspoons Asian sesame oil or walnut oil
1/4 cup canola oil
2 tablespoons buttermilk
1. In a small bowl or measuring cup, whisk together the lime juice, rice wine vinegar, ginger, garlic, salt, cayenne, sesame oil, canola oil, and buttermilk.
2. In a salad bowl, combine the quinoa, scallions, cucumber, and cilantro. Toss with the dressing and divide . Top each portion with 3 or 4 shrimp, and serve.
Yield: Serves 4
Chicken, Broccoli, and Cashew Stir-Fry
TIME: 40 minutes
SERVINGS: 4
3 c sm broccoli florets with short stems (about 1/2 lb crowns)
2 lg carrots, cut into thin diagonal slices (2 c)
5 oz soba noodles
1 Tbsp olive oil
1 Tbsp minced fresh ginger
3 lg cloves garlic, minced
2 boneless, skinless chicken breast halves (6 oz each), sliced crosswise
1 Tbsp reduced-sodium soy sauce
1 tsp toasted sesame oil
3 med scallions, thinly sliced (about 1/2 c)
1/2 c reduced-sodium, fat-free chicken broth
1/2 c raw, unsalted cashews (3 oz), lightly toasted
1. Bring large pot of water to a boil. Add broccoli, carrots, and noodles. Cover and cook until vegetables are crisp-tender, 3 to 5 minutes. Drain, transfer to medium bowl, and cover loosely with wax paper.
2. Heat olive oil, ginger, and garlic in wok or large nonstick skillet over medium-high heat. Cook, stirring, until garlic starts to turn golden, 1 to 2 minutes. Add chicken, soy sauce, and sesame oil. Stir-fry 4 to 5 minutes, or until cooked through. Add scallions and stir-fry 1 minute.
3. Stir in noodles, veggies, and broth and heat through. Sprinkle each portion with 2 tablespoons of the cashews.
Nutritional info per serving: 398 cal, 30 g pro, 42 g carb, 5 g fiber, 14.5 g fat, 2.5 g sat fat, 47 mg chol, 366 mg sodium
Avocado-Tomato-Mozzarella Salad
Pan-Seared Scallops with Lemon Vinaigrette
Makes: 4 servings
Prep time: 10 minutes
Cook time: 10 minutes
Ingredients
12 ounces sea scallops, thawed if frozen
2 lemons
3 tablespoons olive oil
1 pound asparagus spears, trimmed and cut into 2-inch pieces
1 medium red onion, cut into wedges
Salt, to taste
Black pepper, to taste
2 to 3 fresh basil sprigs, including stems
2 tablespoons fresh basil leaves, cut into strips (optional)
Directions
1. Rinse the scallops and pat dry. Set aside.
2. With a sharp knife, score one lemon lengthwise in four sections and remove the peel from each section. Scrape the white portion from the peel; discard. Cut the peel into very thin strips and set aside. Squeeze 2 tablespoons of juice from the lemon; reserve.
3. Heat 1 tablespoon of the olive oil in a large skillet over medium heat. Add the asparagus and onion and cook for 2 to 3 minutes; season to taste with the salt and black pepper. Transfer to a serving platter and keep warm.
4. Combine the lemon peel, basil sprigs, and remaining 2 tablespoons of olive oil in the skillet. Cook for 1 minute or until heated through. Remove the lemon peel and basil sprigs with a slotted spoon, leaving the oil in the skillet; discard.
5. Cook the scallops in the hot oil for 3 to 5 minutes or until opaque, turning once. Stir in the reserved lemon juice. Season to taste with salt and black pepper.
6. Place the scallops over the asparagus mixture. Cut the remaining lemon into wedges. Garnish the scallops with the wedges and, if desired, the fresh basil.
Nutrition facts per serving: 190 calories, 16g protein, 6g carbohydrate, 11g fat (1g saturated), 1g fiber
Thanks Fitness Magazine!
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