Mandarin Orange Salad Makes 4 (1 ½ cup servings)
6 cups torn romaine lettuce
½ cup diced purple onion
1 (11-ounce) can mandarin oranges in lite syrup, drained
¼ cup unsweetened orange juice
1 tsp sugar
Dash of ginger
1 tsp low-sodium soy sauce
1 tsp dark sesame oil
Combine lettuce, onion and oranges in a large bowl, tossing gently. Combine orange juice and remaining ingredients in a small bowl. Pour juice mixture over lettuce mixture and toss. Serve immediately.
Nutrition Analysis: Per 1 ½ cups (1 veg and 1 fruit checkmark for HAP)
Calories 66
Fat: about 1 gram
Protein: 1 gram
Carbs (healthy ones!!!!) 13 grams Fiber 1.2 gm
Sodium: 39 mg
Cholesterol: 0
Sesame Broccoli Makes 4 (1- cup) servings
2 Tbsp low-sodium soy sauce
1 Tbsp rice wine vinegar (available at regular grocery stores)
2 teaspoons sugar (or a dash more to taste)
2 tsp sesame oil
¾ tsp dried crushed red pepper (more or less per taste)
2 small cloves of garlic or 1 tsp+ from jar
6 cups raw broccoli flowerettes
2 tsp sesame seeds, toasted
Combine first 6 ingredients in a nonstick skillet. Place over medium- high heat until hot. Add broccoli, and cook, uncovered, 8-10 minutes or until crisp-tender, stirring occasionally. Meanwhile toast sesame seeds in oven for a couple minutes (don’t burn…or just skip the toasting if you’ll forget about them like I would) and sprinkle on broccoli untoasted.
Nutritional Analysis: per 1 cup serving (2 veg checkmarks for HAP)
Calories: 73
Fat 3.4 grams (or less if you use less sesame oil- but it is“healthy” oil)
Protein 3.4 grams
Carbs: 8.7 grams Fiber: 3.3 gm
Sodium: 245 mg
Recipes Adapted from Cookling Light Cookbook 1996.
Oxmoor House ISBN: 0-8487-1456-3
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