Italian Flank Steak with Deconstructed Caponata Salad

The name of this dish is a real mouthful but trust me, it is an absolutely delicious one. I have prepared a simple Italian style marinade for the flank steak to give it some pizazz and help tenderized it even more and then I took a classic Italian vegetable side dish, Caponata, and broke it down to its individual parts, gently cooked them until just tender and tossed it with fresh peppery arugula. Instead of the basic sauce for the Caponata I used the individual ingredients to make the dressing for the salad. When you take a bite with a little of everything on your fork you will be amazed at the wonderful blending of flavors; the contrast of the tender vegetables with the slightly wilted spicy arugula, the flavorful beef and the distinct dressing. Make sure you keep the recipe for the Deconstructed Caponata Salad handy because it makes a great vegetable side dish for many other proteins as well. I hope you enjoy.

Italian Flank Steak

Ingredients:

1 lb. beef flank steak, trimmed of visible fat

1/4 cup red wine vinegar

1/2 cup low sodium beef stock

2 tsp. garlic powder

1 tsp. onion powder

2 tsp. dried basil

1 1/2 tsp. dried oregano

3/4 tsp. dried thyme

1/2 tsp. crushed red pepper flakes

1/4 cup fresh flat leaf parsley, rough chopped

vegetable spray

Blend the marinade ingredients together in a large zipper bag or other vessel that will hold the flank steak and marinate in the refrigerator overnight.

Preheat your cast iron grill pan and lightly coat with vegetable spray if needed. Remove the steak from the marinade, discard the liquids, and remove any solids from the steak so they do not burn. Place the steak in a screaming hot grill pan and cook for about 6 to 8 minutes per side, depending on thickness and how done you prefer your steak. Remove and let steak rest, covered loosely with aluminum foil, for about 10 minutes to redistribute the juices. Slice steak and place on top of Deconstructed Caponata Salad to serve.

An absolutely delicious vegetable side dish on its own you can omit the arugula, toss with the dressing and serve with any of your favorite proteins for something delightfully different that your whole family will enjoy. I hope you enjoy.

Deconstructed Caponata Salad

Ingredients:

1/2 cup celery, diced

1 cup onion, diced

1 cup green bell pepper, diced

1/4 tsp. crushed red pepper flakes

3 cups eggplant, cubed

2 cups zucchini, cubed

1 1/2 cup plum tomato, diced

1 Tbsp. olive oil + olive oil spray as needed

1/4 cup fresh flat leaf parsley, rough chopped

4 cups arugula

Dressing:

1/4 cup red wine vinegar

3 to 4 tsp. Splenda, depending on your taste

1/2 tsp. dried oregano

2 Tbsp. fresh basil, chopped

4 tsp. capers, rinsed and drained

Preheat a large saute pan on medium low heat and add the olive oil. Cook the celery, onion and bell peppers along with the crushed red pepper flakes until barely tender. Remove and reserve in large bowl. Lightly coat pan with olive oil spray if needed and saute the eggplant on medium low until slightly caramelized and tender. Remove and add to bowl with celery mixture. Coat pan again if needed and saute the zucchini until barely tender. Add to bowl of vegetables also. Coat pan again if needed and just kiss the tomatoes with the heat for a minute or so until they are barely tender. You don't want them to be too soft or they will fall apart and not hold their shape. Add to blend of vegetables. Gently toss arugula and fresh parsley with the cooked vegetables.

Whisk together the red wine vinegar and Splenda until the Splenda has dissolved and add the remaining ingredients. Whisk to blend and toss with the Deconstructed Caponata Salad.

Note ~ the Nutrition Facts are per portion for the complete meal, including 3 ounces of cooked flank steak and 1 1/4 cups dressed Deconstructed Caponata Salad.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 297.0
Total Fat 12.8 g
Saturated Fat 4.3 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 6.0 g
Cholesterol 56.7 mg
Sodium 280.0 mg
Potassium 1,296.2 mg
Total Carbohydrate 21.0 g
Dietary Fiber 6.3 g
Sugars 3.7 g
Protein 27.3 g

Red Wine Marinated Chicken and Bacon Skewers

This recipe is based on and takes many flavors from a classic French peasant dish known as Coq au Vin. Simply put, chicken cooked in wine. The dish is absolutely wonderful and starts with crisping up thick pieces of bacon, known as lardons in French, and then proceeding to cook the dish in the bacon fat. The chicken simmers for a few hours in red wine with mushrooms and pearl onions. A marvelous dish and my inspiration for this one. I have used many of the flavors in my marinade for the chicken and then threaded the chicken with bacon on skewers to grill. As a serving suggestion I have it shown atop a light salad of baby field greens, slices and mushrooms and garnished with additional bacon bits. The chicken is so moist and delicious you may not even want to dress the salad but rather enjoy it as it is but if you do prefer to dress it a simple vinaigrette or my Creamy Roasted Onion and Garlic Dressing would be a delicious compliment to this dish. I hope you enjoy.

Red Wine Marinated Chicken and Bacon Skewers

Ingredients:

Marinade:

3 large garlic cloves, smashed

3 medium bay leaves

4 to 5 sprigs fresh thyme

1 cup red wine

1/4 cup red wine vinegar

1/4 cup parsley, loosely packed

1/4 cup onion, diced

black pepper

1 lb. boneless skinless chicken breast, trimmed of visible fat and cut into 1" to 1 1/2" cubes

4 slices bacon, cut in half

Place all of the marinade ingredients into a zip top bag, which has been set in another dish in case of leakage. Add the chicken to the marinade, season with black pepper and secure bag to close. Gently shake to coat the chicken with the marinade. Refrigerate overnight for best flavor.

Soak about 8 small wooden skewers in water for 30 minutes. Remove the chicken from the marinade and discard the liquid. Pat the chicken dry with paper towels. Preheat a cast iron grill pan on high heat until screaming hot. While the grill pan is heating prepare the skewers. Poke the end of the skewer through a piece of bacon, about 1/2" or so from the end. Slide it down the skewer so you can add a cube of chicken. Fold the bacon back over the chicken and poke with skewer again to hold in place. Each skewer should hold about 2 or 3 pieces of chicken, depending on how it was cubed, and you should end with the last flap of bacon over the chicken. Place a few completed skewers at a time into the hot grill pan and cook for about 3 minutes for each side for a total of about 10 to 12 minutes of cooking. Remove and repeat with more skewers until they are all cooked.

Nutrition Facts
4 Servings
Amount Per Serving
Calories 189.3
Total Fat 4.2 g
Saturated Fat 1.1 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 1.5 g
Cholesterol 70.4 mg
Sodium 357.0 mg
Potassium 147.2 mg
Total Carbohydrate 3.3 g
Dietary Fiber 0.5 g
Sugars 0.1 g
Protein 25.5 g

Grilled Lamb Skewers and Yogurt Sauce

I don't think it's any secret that lamb is my favorite protein. I've loved it since I was a child, which is probably odd for a little kid and this must prove that I was destined to be in the culinary arts field. This lamb skewer recipe has a wonderful marinade that is scented with middle eastern spices from the warmth of cumin and cinnamon and much more. A great recipe for your outdoor grill or indoor grill pan, this will make a lamb lover out of anyone at your table. To compliment this dish I have created a simple Yogurt Sauce that echos the flavors of the marinade and adds a thick and creamy zing. My photographs show my serving suggestion of a dinner salad for the lamb and I used a combination of spinach, watercress, thinly sliced red onion, diced tomato and toasted almonds. A delicious bed for the lamb and a great vehicle for the Yogurt Sauce. I hope you enjoy.

Grilled Lamb Skewers

Ingredients:

1 lb. lamb cubes, trimmed of visible fat

2 tsp. cumin

1 tsp. coriander

1 1/2 tsp. cinnamon

1 tsp. fennel seed

1/4 tsp. cayenne pepper (or to taste)

1/2 cup onion, diced

1 cup low sodium chicken stock

1 Tbsp. olive oil

2 tsp. lemon zest, grated

1 tsp. ginger root, grated

1/4 cup cilantro

1/4 cup white wine vinegar

Blend all ingredients into a zip top bag and place in a rimmed dish. Marinate in the refrigerator from 2 hours to overnight for maximum flavor.

Soak several small skewers in water for about 30 minutes prior to cooking. Remove lamb from marinade, discard marinade and pat lamb cubes dry with clean paper towels. Thread the lamb cubes on the skewers. Preheat a cast iron grill pan on high until extremely hot. Grill the lamb skewers, a few at a time, for 2 to 4 minutes per side depending on thickness and desired doneness. Serve on salad bed if desired with Yogurt Sauce.

Nutrition Facts

4 Servings

Amount Per Serving
Calories 200.8
Total Fat 9.8 g
Saturated Fat 2.6 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 5.1 g
Cholesterol 73.7 mg
Sodium 228.6 mg
Potassium 478.2 mg
Total Carbohydrate 3.6 g
Dietary Fiber 1.4 g
Sugars 0.1 g
Protein 24.1 g

Yogurt Sauce

Ingredients:

14 ounces Greek Style 2% Plain Yogurt

1 tsp. ginger root, grated

1 clove garlic, finely minced

1/2 tsp. cumin

1/4 tsp. coriander

1 Tbsp. lemon zest, grated

1 lemon, juiced

2 Tbsp. cilantro, chopped

Blend all ingredients well and refrigerate for about 2 hours to marry flavors together.

Nutrition Facts

4 Servings

Amount Per Serving
Calories 71.5
Total Fat 2.1 g
Saturated Fat 1.5 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.1 g
Cholesterol 5.0 mg
Sodium 33.4 mg
Potassium 30.7 mg
Total Carbohydrate 5.8 g
Dietary Fiber 0.3 g
Sugars 4.4 g
Protein 8.7 g

Buffalo Chicken Tenders Salad

Buffalo chicken wings are an American favorite and originated in a small bar in Buffalo, New York years ago. Prepared as a quick dish to serve a few last customers this dish went on to become one of the most enjoyed and favorite foods of America. The original recipe deep fries chicken wings and then coats them in a simple hot sauce and butter mixture. I have taken it to a new level by using chicken breast chunks, marinating them in my flavorful hot sauce blends and grilling them off for maximum taste. My marinade it simple to make but brings new levels of taste of this Buffalo Chicken Tenders. Serving these grilled Buffalo Chicken Tenders over a salad of your choice that includes lots of crunchy celery with my Creamy Blue Cheese and Tarragon Dressing will make you an instant fan of this version. I hope you enjoy.

Buffalo Chicken Tenders Salad

Ingredients:

2 Tbsp. cider vinegar

1 Tbsp. canola oil

2 Tbsp. Tabasco sauce (or favorite hot sauce to taste)

1 tsp. dried thyme

1/2 tsp. crumbled bay leaf

1/2 tsp. onion powder

1/2 tsp. garlic powder

1 tsp. celery seed

1 lb. boneless skinless chicken breast, cut into 1 1/2" cubes

Place all ingredients into a zip top bag or large bowl and blend. Add the chicken and make sure each piece is covered with marinade. Refrigerate for at least 2 hours but you can leave it overnight. The longer it marinates the spicier it will become. A 2 hour marinade gives you a nice warmth that is not overly hot and is very family and kid friendly.

Remove chicken from marinade, discarding marinade, and pat dry. Place a large cast iron grill pan or other heavy saute pan on high heat to preheat. Cook the chicken, a few pieces at a time so you don't crowd the pan, about 2 to 3 minutes per side or until chicken is no longer pink inside and the juices run clear. The time really depends on how large your chicken pieces were cut. Let rest and serve over your choice of salad greens that includes crunchy slices of celery and chunky vegetables.

Nutrition Facts

4 - 3 Ounce Servings of Buffalo Chicken Tenders

Amount Per Serving

Calories 153.0
Total Fat 4.9 g
Saturated Fat 0.7 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 2.1 g
Cholesterol 74.9 mg
Sodium 95.7 mg
Potassium 24.4 mg
Total Carbohydrate 0.9 g
Dietary Fiber 0.2 g
Sugars 0.2 g
Protein 26.9 g

Vanilla-Butter Poached Lobster Tails and Watercress Parsley Salad with Citrus Vinaigrette

Well, they always say to save the best for last and that is exactly what I have done in my GULF COAST SEAFOOD WEEK recipes. Absolutely succulent, sweet southern spiny lobster tails slow poached in butter that has been scented with vanilla beans and fresh tarragon cooked to perfection. Adorned with a peppery salad of watercress, the freshness of flat leaf parsley and the cool crispness of cucumber all lightly dressed in a vanilla-butter citrus vinaigrette that will knock your socks off. Please, please prepare this dish using our delicious spiny lobster tails and fresh produce and help support the gulf coast states through our trials by oil. Our seafood is still safe, healthy and delicious and we are open for business. Come on down! I hope you enjoy.

Vanilla-Butter Poached Lobster Tails and Watercress Parsley Salad with Citrus Vinaigrette

Ingredients:

1 lb. unsalted butter

2 large vanilla beans

2 or 3 sprigs tarragon

6 medium spiny lobster tails in the shell (about 5 ounces each with shell)

1 Tbsp. orange zest, grated 

1/4 cup fresh orange juice

1 tsp. lemon zest, grated

1/2 lemon, juiced

1 tsp. lime zest, grated

1 lime, juiced

1 Tbsp. white wine vinegar

2 Tbsp. extra virgin olive oil

4 Tbsp. vanilla-butter, reserved after poaching

2 cups watercress

2 cups flat leaf parsley

2 cups cucumber, seeded and diced

salt and pepper to taste

Preheat oven to 250'

Place the butter in a shallow casserole dish that will hold all six lobster tails. Place in oven to melt the butter. When the butter has melted, skim some of the solids off and discard. This will give you an almost completely clarified butter. Split the vanilla beans with a sharp paring knife and run the back of the blade down the bean to scrape out the tiny vanilla seeds. Place the seeds and the beans into the melted butter along with the sprigs of fresh tarragon and return to oven for about 10 to 15 minutes. Remove and place lobster tails in the butter, flat side down and return to oven and poach in butter for between 12 and 15 minutes. Turn tails over with shell side down and continue to poach for another 12 to 15 minutes or until the lobster meat appears translucent. Remove from oven and reserve tails on a plate to cool to room temperature.

While the lobster is cooling prepare the citrus vinaigrette by combining the zests, juices, white wine vinegar and olive oil with a whisk. Whisk in 4 tablespoons of the vanilla-butter. Season to taste with salt and pepper if desired. Place the watercress, parsley and cucumber in a large bowl. Lightly dress salad with the vinaigrette or to taste.

Remove lobster meat from shell. Reserve shell for use later. Carefully slice lobster meat and arrange across about one cup of the dressed salad per person. Garnish with additional vinaigrette if desired.

Don't throw out the vanilla-butter that is left. Most of it will be left and it can be fortified with even more flavor and kept either refrigerated for two weeks or frozen for about one month. To fortify place the lobster shells, a few more sprigs of tarragon and about a 4" length of orange zest into the vanilla-butter. Return to the 250' oven and let simmer for about one hour. Remove from oven, cool and strain through cheesecloth. Discard solids. Place the butter in a clean container and refrigerate until solid again. The fortified butter can be refrigerated for up to two weeks or frozen for up to one month.

Nutrition Facts

6 Servings

Amount Per Serving

Calories 254.9
Total Fat 15.6 g
Saturated Fat 6.4 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 5.6 g
Cholesterol 125.9 mg
Sodium 338.9 mg
Potassium 274.0 mg
Total Carbohydrate 6.2 g
Dietary Fiber 1.4 g
Sugars 2.0 g
Protein 21.6 g

Moroccan Style Spicy Pickled Vegetables

A wonderful tart and spicy vegetable salad that would be great with most grilled meats, chicken or seafood and it packs a real punch. This dish is so simple to make and stores well in the refrigerator for at least a week. Don't let the fact that it is made with carrots and tomatoes put you off because the net carbs are low and the taste is big. I hope you enjoy.

Moroccan Style Spicy Pickled Vegetables

Ingredients:

2 cups white vinegar

2 cups water

1 tsp. coriander seeds

1 tsp. cumin seeds

1 tsp. black peppercorns

1 tsp. fennel seeds

1/2 tsp. brown mustard seeds

1/2 tsp. yellow mustard seeds

1 lemon zest, cut into ribbons and julienned

2 cinnamon sticks, broken into pieces about 1" long

3 small bay leaves

1/2 tsp. dried thyme

1/4 to 1/2 tsp. crushed red pepper flakes (or to taste)

1/4 cup Splenda

1 cup baby carrots or sliced carrots

1/2 cup onion, sliced

3/4 cup green bell pepper, cut into 1" pieces

1 cup tomatoes, cut into chunks

2 large cloves garlic, thinly sliced

1/4 cup pimento stuffed green olives

Pour the vinegar and water into a sauce pan. Add all of the dried spices, herbs, julienned lemon zest and Splenda. Bring to a simmer and simmer on low for about 15 or 20 minutes. While the pickling blend is simmering bring another small pot of water to the boil. Blanch the carrots, onions and green pepper separately, cooking the carrots about 2 minutes, the onion and green pepper about 1 minute.

Place all of the vegetables, including the tomatoes, garlic and olives into a large bowl or other vessel with a cover and gently stir to blend and evenly distribute them. Pour the hot pickling liquid over the top. Carefully stir so that all of the vegetables are submerged in the pickling liquid. Cool to room temperature, about 1 hour and then cover and refrigerate. This needs to marinate overnight at the least but the longer it marinates the stronger and more flavorful it will become.

Nutrition Facts

8 - 1/2 Cup Servings

Amount Per Serving

Calories 36.1
Total Fat 1.4 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.8 g
Cholesterol 0.0 mg
Sodium 102.0 mg
Potassium 166.5 mg
Total Carbohydrate 7.3 g
Dietary Fiber 2.3 g
Sugars 1.3 g
Protein 1.0 g

Island Coleslaw

A great tart and tangy slaw to compliment Pulled Pork with the sweet tasting Peach and Rum Barbecue Sauce that will make your meal complete and balanced in flavors and textures. But, don't get me wrong because this is also a wonderful stand alone side on its own, too. It is best made a few hours ahead or even the night before but is so simple and you can prepare it in no time at all. I hope you enjoy.

Island Coleslaw

Ingredients:

3 cups cabbage, finely shredded

1 cup carrots, grated

4 Tbsp. green bell pepper, diced

1/4 tsp. salt

1/2 cup white vinegar

1/4 cup Splenda

1/2 cup pineapple, diced

Place the cabbage, carrots and green bell peppers in a large bowl. Mix the salt, vinegar and Splenda in a small bowl and pour over coleslaw mix. Add the pineapple and toss well to coat. Cover and refrigerate about 2 hours or overnight to marry flavors. The cabbage will wilt slightly and release its liquids. If preferred 4 cups of packaged coleslaw blend can be substituted for the cabbage and carrots.

Nutrition Facts

8 - 1/2 Cup Servings

Amount Per Serving
Calories 21.3
Total Fat 0.1 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 88.2 mg
Potassium 132.6 mg
Total Carbohydrate 5.9 g
Dietary Fiber 1.2 g
Sugars 2.4 g
Protein 0.6 g

Roasted Shrimp Scampi on Salad with Creamy Basil and Roasted Garlic Dressing

A perfect light summer dish that will leave you feeling satisfied, this dish can be prepared as either full fat or an even lighter version with reduced fat and calories. Both versions of the shrimp and dressing are delicious and it is all up to you and your specific meal plan. I have included the nutrition facts for both styles to help make your choice easier. Either way you choose to prepare this dish you will love the taste of the garlicky-lemony shrimp complimented by the basil and roasted garlic dressing. I hope you enjoy.

Roasted Shrimp Scampi

Ingredients:

1 lb. large shrimp, cleaned and deveined

1/2 lemon, juiced

1 tsp. unsalted butter, melted

1 Tbsp. olive oil

2 tsp. garlic, minced

2 Tbsp. parsley, chopped

Preheat oven to 400'

Toss shrimp with other ingredients, except parsley, and arrange in a single layer on a sheet pan. Roast for between 8 and 10 minutes or until translucent. Remove from oven and toss with parsley. 

For a lighter version omit the butter and olive oil and instead coat shrimp with olive oil spray and remaining ingredients and follow the same directions.

Nutrition Facts for Full Fat Version

4 Servings

Amount Per Serving

Calories 166.8
Total Fat 6.3 g
Saturated Fat 1.4 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 3.1 g
Cholesterol 174.8 mg
Sodium 169.7 mg
Potassium 244.6 mg
Total Carbohydrate 3.0 g
Dietary Fiber 0.2 g
Sugars 0.2 g
Protein 23.4 g

Nutrition Facts for Reduced Fat Version
4 Servings
Amount Per Serving
Calories 128.5
Total Fat 2.0 g
Saturated Fat 0.4 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 0.3 g
Cholesterol 172.3 mg
Sodium 169.6 mg
Potassium 244.3 mg
Total Carbohydrate 3.0 g
Dietary Fiber 0.2 g
Sugars 0.2 g
Protein 23.4 g

Creamy Basil and Roasted Garlic Dressing

Ingredients:

1 head garlic, cut in half

1/2 small shallot

1 tsp. olive oil

3/4 cup sour cream

3/4 cup mayonnaise

1/4 cup basil, firmly packed

2 Tbsp. parsley, rough chopped

2 Tbsp. white wine vinegar

1/4 cup Parmesan cheese, grated

1/4 tsp. black pepper

Preheat oven to 400'

Using  a piece of aluminum foil about 6" by 6" center the garlic and shallot. Drizzle with olive oil and season with salt and pepper if desired. Bring corners up and seal packet. Roast in oven between 30 and 45 minutes or until garlic and shallot are caramelized. Remove and cool.

Place all of the ingredients, including the roasted garlic and shallot, in the bowl of a food processor and pulse until smooth. Chill well.

For a reduced fat version substitute low fat sour cream and light mayonnaise.

Nutrition Facts for Full Fat Version

16 - 2 Tablespoon Servings

Amount Per Serving

Calories 112.3
Total Fat 10.5 g
Saturated Fat 2.5 g
Polyunsaturated Fat 2.4 g
Monounsaturated Fat 5.5 g
Cholesterol 9.7 mg
Sodium 106.8 mg
Potassium 34.6 mg
Total Carbohydrate 1.5 g
Dietary Fiber 0.1 g
Sugars 0.0 g
Protein 1.3 g

Nutrition Facts for Reduced Fat Version
16 - 2 Tablespoon Servings
Amount Per Serving
Calories 55.7
Total Fat 4.8 g
Saturated Fat 1.2 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.7 g
Cholesterol 5.7 mg
Sodium 132.0 mg
Potassium 33.7 mg
Total Carbohydrate 2.3 g
Dietary Fiber 0.1 g
Sugars 0.0 g
Protein 1.2 g

To assemble toss 2 cups of your favorite salad blend with 2 tablespoons of Creamy Basil and Roasted Garlic Dressing and arrange 3 ounces of Roasted Shrimp Scampi across the top.

Kimchi Salad

A favorite condiment on the Korean table is a dish called Kimchi. Kimchi has ancient roots and it is essentially pickled vegetables and is very, very spicy. I have taken the idea and changed it to suite the average palate instead. My version uses common vegetables with a very flavorful dressing. It is best when made at least a day ahead so that the flavors marry as the salad marinates. It does have a light pickle flavor from the brown rice vinegar that is combined with toasted sesame oil, garlic, ginger and red pepper flakes and makes a spectacular dressing to compliment the Korean Barbecued Ribs recipe. They are a great pair. I hope you enjoy.

Kimchi Salad

Ingredients:

2 Tbsp. canola oil

1/2 tsp. fresh ginger, grated

1/4 to 1/2 tsp. crushed red pepper flakes, to taste

2 cloves garlic, minced

1 Tbsp. sesame oil

1/4 cup brown rice vinegar (not the flavored seasoned rice vinegar)

1/2 lemon, juiced

3 cups nappa cabbage, shredded

1/2 cup carrots, shredded

1 cup seedless cucumber, shredded

1 cup zucchini, shredded

1 cup scallions, dark green part cut into 1" lengths and white sliced thin

1 Tbsp. sesame seeds

Warm the canola oil, ginger, crushed red pepper flakes and garlic in a small bowl in the microwave on high for about 2 to 3 minutes, stirring after every 30 seconds. Set aside to cool. Shred all vegetables, except the scallions, in a food processor and place in a large bowl. When the oil mixture is cooled add the sesame oil, brown rice vinegar and lemon juice and blend well with a fork or small whisk. Season with salt and pepper if desired. Pour mixture over shredded vegetables, add the scallions and sesame seeds and toss. Let stand at room temperature 1 hour or refrigerate overnight. The longer the salad marinates the more flavorful it becomes.

Nutrition Facts

6 - 3/4 Cup Servings

Amount Per Serving

Calories 97.4

Total Fat 7.9 g

Saturated Fat 0.8 g

Polyunsaturated Fat 2.7 g

Monounsaturated Fat 3.9 g

Cholesterol 0.0 mg

Sodium 17.4 mg

Potassium 249.4 mg

Total Carbohydrate 6.2 g

Dietary Fiber 1.5 g

Sugars 1.8 g

Protein 1.7 g

Curried Ham Salad with Pineapple

What a wonderful way to turn leftover ham into a delicious and light salad for lunch the next day. This curry is not too spicy but you can use your favorite curry and make it as hot as you like. The curry spice is balanced with a little sweetness from the pineapple in the salad and a little coconut milk in the dressing. Quick and easy to prepare, this is sure to be a real crowd pleaser and family favorite for its flavor and you'll love its simplicity and low carbohydrates. I hope you enjoy.

Curried Ham Salad with Pineapple

Ingredients:

Dressing

1/2 cup reduced fat mayonnaise

1/4 cup reduced fat sour cream

2 1/2 tsp. yellow curry powder

2 Tbsp. fresh cilantro, chopped

3 Tbsp. coconut milk

Salad

2 cups ham, diced

1/2 cup fresh pineapple, diced (you can substitute canned but it has a few extra carbs)

1/2 cup red bell pepper, diced

1/2 cup onion, diced

1 cup celery, diced

4 scallions, thinly sliced

Prepare the dressing first by blending all ingredients well. Set aside in the refrigerator for the flavors to marry while you gather the ingredients for the salad.

Place all of the salad ingredients in a large bowl and toss to blend. Pour about half the dressing over the top and stir to combine. Add the rest of the dressing or to taste. This makes ample dressing for the salad. Chill for at least 1 to 2 hours before serving.

Nutrition Facts

8 - 1/2 Cup Servings

Amount Per Serving

Calories 137.2

Total Fat 9.4 g

Saturated Fat 3.3 g

Polyunsaturated Fat 3.0 g

Monounsaturated Fat 3.0 g

Cholesterol 22.2 mg

Sodium 594.3 mg

Potassium 264.5 mg

Total Carbohydrate 7.0 g

Dietary Fiber 1.3 g

Sugars 0.3 g

Protein 6.9 g

Turkey Salad with Cranberries and Apples

Delightfully different, this turkey salad is savory with a hint of sweetness. A great balance of flavors in the dressing produces that certain something that will have people asking you "What's your secret?" This salad is light, delicious and full of holiday flavor and uses many of the leftover ingredients you may still have in the refrigerator. Serve on a bed of greens or in a wrap; it's up to you. I hope you enjoy.

Turkey Salad with

Cranberries and Apples

Ingredients:

1/2 cup reduced fat mayonnaise

1/2 cup reduced fat sour cream

1 Tbsp. apple cider or malt vinegar

1 Tbsp. + 1 tsp. Splenda

1/2 tsp. cinnamon

1/4 tsp. ground ginger

2 tsp. lemon zest

2 cups turkey, diced

1 cup celery, diced

1/2 cup apples, chopped

1/2 cup cranberries, chopped

1/2 cup walnuts, chopped

1/4 cup parsley, chopped

1 Tbsp. chives, chopped

salt and pepper

Prepare the dressing first by mixing the mayonnaise, sour cream, vinegar, Splenda, cinnamon, ginger and lemon zest in a small bowl. Season with salt and pepper if desired. Combine the rest of the ingredients in a large bowl and add the dressing. Blend well to coat. This produces a well dressed salad. If you prefer your salad less moist just add half the dressing at a time until until the desired consistency is reached. Refrigerate for 1 to 2 hours to marry the flavors.

Nutrition Facts

8 - Heaping 1/2 Cup Servings

Amount Per Serving

Calories 171.9

Total Fat 11.5 g

Saturated Fat 2.5 g

Polyunsaturated Fat 6.4 g

Monounsaturated Fat 2.4 g

Cholesterol 30.0 mg

Sodium 173.0 mg

Potassium 231.3 mg

Total Carbohydrates 5.9 g

Dietary Fiber 1.4 g

Sugars 0.6 g

Protein 12.3 g

Tarragon Tuna Salad and Smoked Salmon Salad

I have been preparing these two salad recipes for my family and friends for years. They are absolute favorites and we enjoy them often for lunch or even as part of a dairy style dinner. I am happy to share them with all of you here also and hope that you enjoy them.

Tarragon Tuna Salad

Ingredients:

2 - 6 ounce cans tuna, drained

1/4 cup light mayo (or to taste to moisten)

1 tsp. dried tarragon, crumbled in palm1 tsp. dried chives

1/2 tsp. dried dill

1 Tbsp. sugar free pickle relish or chopped pickle

1 small scallion, diced fine

salt and pepper to taste (I don't use too much salt in tuna but I do like to use sea salt)

Combine all ingredients in a bowl well. Refrigerate for about 1 hour or more to let flavors marry.

Smoked Salmon Salad

Ingredients:

2 - 6 ounce cans salmon (I use the Costco brand pink salmon)

1/4 cup light mayo

2 Tbsp. onion, diced

1 Tbsp. dried chives

1 Tbsp. liquid Hickory Smoke

salt and pepper to taste (again, I like a pinch of sea salt and lots of fresh black pepper with this)

Blend all ingredients well in a bowl and refrigerate at least 1 hour or more to let the flavors marry.

Please note that I have not included any nutrition information with these two recipes. They are just simple recipes with very little added vegetables or fats per serving. Each salad should yield about six servings.