SILAS' FIESTA SALAD
Makes 8 (2/3 cup) servings.
Note: Youth Farm and Market Project kids created this salad and named it for their youth leader's baby boy, Silas. The crumbled queso fresco cheese and tortilla chips add depth and crunch.
• 1 c. cooked or canned black beans, rinsed and drained
• 1 c. corn kernels
• 1 c. chopped yellow bell pepper (1/4 -in. pieces)
• 2 c. chopped ripe tomato (1/4 -in. pieces)
• 1/2 c. chopped green onions
• 1/2 c. coarsely chopped fresh cilantro leaves
• 1 jalapeño chile, finely chopped
• 1/4 c. fresh lime juice
• 1 garlic clove, finely chopped
• 1 ripe avocado, pitted, chopped, if desired
• 1/2 tsp. coarse salt
• 4 c. mixed spring greens
• 1/2 c. prepared chile lime vinaigrette, or similar
• 1/2 c. crumbled queso fresco cheese (21/2 oz.)
• 16 tortilla chips
Directions
Combine beans, corn, bell pepper, tomato, onions, cilantro, chile, lime juice, garlic, avocado and salt. Cover and refrigerate until ready to serve. Arrange spring greens on plates. Top with the chopped vegetable mixture. Drizzle with the salad dressing. Sprinkle with the cheese and tuck two tortilla chips into each salad.
Nutrition information per serving:
Calories215Fat12 gSodium264 mg
Carbohydrates24 gSaturated fat3 gCalcium80 mg
Protein6 gCholesterol6 mgDietary fiber5 g
Diabetic exchanges per serving: 2 vegetable, 1 bread/starch, 2 1/2 fat.
COUSCOUS-A-LICIOUS SALAD
Makes 8 (scant 1-cup) servings.
Note: Youth from Eastside Garden Corps (with the Community Design Center of Minnesota) created this salad with pearl-sized couscous, fresh herbs and vegetables, and sweet raisins.
• 11/2 c. water
• 1/2 tsp. salt
• 4 oz. (3/4 c.) uncooked regular or whole-wheat pearl couscous
• 11/2 c. red and/or yellow cherry tomatoes, halved
• 3/4 c. corn kernels
• 3/4 c. cooked edamame beans
• 1 c. shredded carrots
• 1/4 c. coarsely chopped fresh cilantro
• 2 tbsp. chopped fresh dill
• 1/2 cup golden raisins
• 2/3 c. prepared lemon vinaigrette, or similar, divided
• 4 c. mixed spring greens
• 1/2 c. roasted and salted sunflower seeds
Directions
Bring 11/2 cups water and salt to a boil. Stir in the couscous. Remove from heat and allow to sit for about 5 minutes.
Turn the couscous into a large bowl. Add the tomatoes, corn, edamame, carrots, cilantro, dill and raisins. Gently stir in 1/3 cup dressing until well blended. Serve couscous on top of spring greens. Drizzle each serving with remaining dressing and sprinkle with the sunflower seeds.
Nutrition information per serving:
Calories260Fat12 gSodium250 mg
Carbohydrates34 gSaturated fat2 gCalcium62 mg
Protein7 gCholesterol0 mgDietary fiber4 g
Diabetic exchanges per serving: 2 vegetable, 1/2 fruit, 1 bread/starch, 2 1/2 fat.
SUPER SOBA CITRUS SALAD
Makes 8 (1 cup) servings.
Note: The Eastside Garden Corps youths tossed up buckwheat noodles, crispy vegetables and tangy citrus into this bright salad.
• 1/4 c. soy sauce
• 2 tbsp. fresh orange juice
• 1 tbsp. canola or light olive oil
• 2 tsp. seasoned rice vinegar
• 2 tsp. grated orange zest
• 1 tsp. grated lemon zest
• 4 oz. soba noodles
• 2 c. shredded Napa cabbage
• 11/2 c. shredded zucchini
• 1/2 c. diagonally sliced green onions
• 1/4 c. chopped Thai or sweet basil
• 4 c. mixed spring greens
• 22/3 c. finely shredded red cabbage
• 3 tbsp. toasted sesame seeds
Directions
To make dressing, whisk together in a large serving bowl soy sauce, orange juice, oil, vinegar, orange and lemon zest.
Cook soba noodles according to package directions; rinse with cool water. Drain well.
Place noodles in a bowl with the dressing. Add Napa cabbage, zucchini and green onions. Gently toss until everything is well coated. Serve over spring greens, sprinkled with red cabbage and sesame seeds.
Nutrition information per serving:
Calories106Fat4 gSodium550 mg
Carbohydrates15 gSaturated fat1 gCalcium55 mg
Protein5 gCholesterol0 mgDietary fiber4 g
Diabetic exchanges per serving: 2 vegetable, 1/2 bread/starch, 1 fat.
