THE ELECTRIC KITCHEN
Boost daily intake of fruits and vegetables with salads
If you're resolving to eat healthier in the new year, these salads are worth trying. They offer tasty and easy ways to get a little more fruits and vegetables into your diet without feeling as though you're forcing yourself to eat healthy. Take little steps toward improving your eating habits -- little changes over time can lead to big changes. Here's to a healthier and happy 2008!
4 cups cooked and chopped chicken breasts
1 cup chopped celery
1 cup green grape halves
1 cup chopped apple
1 tablespoon minced parsley
1/2 teaspoon curry powder
1 teaspoon salt
1/2 cup mayonnaise
1/2 cup plain nonfat yogurt
1/2 cup slivered almonds, toasted
Combine chicken, celery, grapes, apple, parsley, curry powder and salt; mix well. Stir in mayonnaise and yogurt.
Line serving platter with lettuce. Spoon salad onto lettuce and sprinkle with almonds. Serves 6.
Approximate nutritional analysis, per serving: 450 calories, 22 g total fat, 3 g saturated fat, 75 mg cholesterol, 750 mg sodium, 26 g carbohydrate, 8 g fiber, 11 g sugar, 38 g protein.
Layered Asian Salad
1 block (20 ounces) firm tofu, well drained and cubed
1 small Maui onion, sliced
1 package (12 ounces) bean sprouts
1 tomato, diced
6 inch takuwan (Japanese pickled radish), slivered
4 ounces taegu (Korean seasoned codfish)
1 bunch watercress or spinach leaves, in 1-1/2 inch pieces
1/2 cup canola oil
1 clove garlic, minced
1/2 cup reduced-sodium soy sauce
On large platter, layer ingredients in order listed. Chill until ready to serve.
To make dressing: In a small saucepan, heat oil over medium heat, add garlic and remove from heat; cool, add soy sauce. Pour over salad and serve immediately. Serves 8.
Approximate nutritional analysis, per serving: 310 calories, 22 g total fat, 2 g saturated fat, no cholesterol, 1,000 mg sodium, 13 g carbohydrate, 3 g fiber, 3 g sugar, 18 g protein.
Summer Salad with Honey Mustard Dressing
4 quarts torn lettuce
1 can (11 ounces) mandarin oranges, chilled and drained OR 2 navel oranges, peeled and cubed
1 small red onion, thinly sliced
1 small avocado, sliced
1 cup cooked shrimp
1 package (2 ounces) sliced almonds
3/4 cup vegetable oil
1/4 cup red wine vinegar
2 tablespoons honey
2 teaspoons Dijon mustard
1 teaspoon salt
Pinch ground red pepper
2 teaspoons poppy seed
Put lettuce, oranges, onion, avocado and shrimp in large salad bowl; cover and chill.
Toast almonds; set aside.
Combine dressing ingredients; mix well.
Just before serving, pour dressing over salad; toss gently. Top with almonds. Serves 8.
Approximate nutritional analysis, per serving: 350 calories, 29 g total fat, 2.5 g saturated fat, 30 mg cholesterol, 350 mg sodium, 17 g carbohydrate, 6 g fiber, 10 g sugar, 8 g protein.
Hawaiian Electric Co. presents this weekly collection of recipes as a public service. Many are drawn from HECO's database of recipes, accessible online at www.heco.com