SERVING
Calories:..........363
Fat:..........28 g
Protein:..........5.5 g
Sodium:..........242 mg
Fiber:..........9.5 g
Carbohydrate:..........21 g
Tarragon Arugula-Peanut Salad
The strong flavor of this salad makes it most suitable as a side to savory beef entrées such as peppered steak or pot roast.
INGREDIENTS | SERVES 4
3 cups arugula, torn
2 cups red leaf lettuce, torn
1/3 cup white onion, sliced
¼ cup red bell pepper, diced
2 tablespoons red wine vinegar
2 teaspoons honey
1 teaspoon spicy brown mustard
¼ teaspoon salt
¼ teaspoon dried tarragon
2 tablespoons sunflower oil
½ cup honey-roasted peanuts
Toss the arugula, lettuce, onion, and bell peppers together in a large salad bowl.
Whisk the vinegar, honey, mustard, salt, and tarragon together in a small bowl. Whisk oil into bowl and mix until emulsified.
Drizzle dressing over salad and toss well to coat. Add peanuts to salad and toss to mix. Serve salad immediately.
PER SERVING
Calories:..........173
Fat:..........14 g
Protein:..........5 g
Sodium:..........154 mg
Fiber:..........1.5 g
Carbohydrate:..........6.5 g
Taste of Tarragon
Tarragon is a delicate greenish-gray herb in the sunflower family with a strong flavor reminiscent of anise. It has two main varieties, French and Russian. The sweeter French tarragon is traditionally used in cooking, as Russian tarragon tends to have a bitter taste. Anise, fennel, or licorice extract can be used as a substitute for tarragon, but they will only add a hint of similar taste, not replicate the flavor.
Crunchy Stir-Fry Salad
Go for a fresh and crunchy treat with this green salad that mimics a traditional stir-fry, yet keeps everything raw.
INGREDIENTS | SERVES 4
1½ cups sugar snap peas, trimmed
1 (8-ounce) can water chestnuts, diced
1 cup bok choy, diced
½ cup red bell pepper, julienned
½ cup red onion, sliced
¼ cup carrot, diced
2 tablespoons soy sauce
2 tablespoons seasoned rice vinegar
¼ teaspoon ginger root, ground
¼ teaspoon lemon pepper
3 tablespoons sesame oil
2 tablespoons cashews, chopped
Cut the sugar snap peas in half and place in a large salad bowl. Drain water chestnuts. Add water chestnuts, bell pepper, onion, and carrots to bowl.
Whisk the soy sauce, vinegar, ginger, and lemon pepper together in a small bowl. Whisk oil into bowl and mix until emulsified. Drizzle dressing over salad and toss well to coat.
Cover bowl and place in refrigerator. Let salad marinate for 30 minutes. Mix well, garnish with cashews, and serve.
PER SERVING
Calories:..........208
Fat:..........12 g
Protein:..........3.5 g
Sodium:..........281 mg
Fiber:..........4 g
Carbohydrate:..........21 g
Cactus Salad
Canned cactus strips are available at most large grocery stores today, although you can substitute any vegetable such as broccoli or cauliflower.
INGREDIENTS | SERVES 6
2 cups canned cactus strips
1½ cups red tomatoes, chopped
1/3 cup pitted black olives, halved
2 tablespoons fresh cilantro
1/3 cup red radishes, diced
¼ cup olive oil
¼ cup red wine vinegar
1 teaspoon garlic salt
1 teaspoon white pepper, ground
½ teaspoon cayenne pepper
Mixed greens
Drain off the water from the cactus strips. Combine cactus, tomatoes, olives, cilantro, and radishes in a large mixing bowl.
In a small container with a cover, mix the olive oil, vinegar, garlic salt, white pepper, and cayenne pepper; shake well to mix.
Pour the dressing over the vegetables and toss until well mixed. Chill for at least 30 minutes before serving. Serve over a bed of mixed greens.
PER SERVING
Calories:..........109
Fat:..........10 g
Protein:..........1.5 g
Sodium:..........227 mg
Fiber:..........1.5 g
Carbohydrate:..........4.5 g
What about the Stickers?
For those of us in northern climates, the idea of eating cactus is, well, terrifying. However, it really is quite juicy and flavorful. Many people in the south-western United States will simply pick their own backyard cactus. The canned variety is
Calories:..........363
Fat:..........28 g
Protein:..........5.5 g
Sodium:..........242 mg
Fiber:..........9.5 g
Carbohydrate:..........21 g
Tarragon Arugula-Peanut Salad
The strong flavor of this salad makes it most suitable as a side to savory beef entrées such as peppered steak or pot roast.
INGREDIENTS | SERVES 4
3 cups arugula, torn
2 cups red leaf lettuce, torn
1/3 cup white onion, sliced
¼ cup red bell pepper, diced
2 tablespoons red wine vinegar
2 teaspoons honey
1 teaspoon spicy brown mustard
¼ teaspoon salt
¼ teaspoon dried tarragon
2 tablespoons sunflower oil
½ cup honey-roasted peanuts
Toss the arugula, lettuce, onion, and bell peppers together in a large salad bowl.
Whisk the vinegar, honey, mustard, salt, and tarragon together in a small bowl. Whisk oil into bowl and mix until emulsified.
Drizzle dressing over salad and toss well to coat. Add peanuts to salad and toss to mix. Serve salad immediately.
PER SERVING
Calories:..........173
Fat:..........14 g
Protein:..........5 g
Sodium:..........154 mg
Fiber:..........1.5 g
Carbohydrate:..........6.5 g
Taste of Tarragon
Tarragon is a delicate greenish-gray herb in the sunflower family with a strong flavor reminiscent of anise. It has two main varieties, French and Russian. The sweeter French tarragon is traditionally used in cooking, as Russian tarragon tends to have a bitter taste. Anise, fennel, or licorice extract can be used as a substitute for tarragon, but they will only add a hint of similar taste, not replicate the flavor.
Crunchy Stir-Fry Salad
Go for a fresh and crunchy treat with this green salad that mimics a traditional stir-fry, yet keeps everything raw.
INGREDIENTS | SERVES 4
1½ cups sugar snap peas, trimmed
1 (8-ounce) can water chestnuts, diced
1 cup bok choy, diced
½ cup red bell pepper, julienned
½ cup red onion, sliced
¼ cup carrot, diced
2 tablespoons soy sauce
2 tablespoons seasoned rice vinegar
¼ teaspoon ginger root, ground
¼ teaspoon lemon pepper
3 tablespoons sesame oil
2 tablespoons cashews, chopped
Cut the sugar snap peas in half and place in a large salad bowl. Drain water chestnuts. Add water chestnuts, bell pepper, onion, and carrots to bowl.
Whisk the soy sauce, vinegar, ginger, and lemon pepper together in a small bowl. Whisk oil into bowl and mix until emulsified. Drizzle dressing over salad and toss well to coat.
Cover bowl and place in refrigerator. Let salad marinate for 30 minutes. Mix well, garnish with cashews, and serve.
PER SERVING
Calories:..........208
Fat:..........12 g
Protein:..........3.5 g
Sodium:..........281 mg
Fiber:..........4 g
Carbohydrate:..........21 g
Cactus Salad
Canned cactus strips are available at most large grocery stores today, although you can substitute any vegetable such as broccoli or cauliflower.
INGREDIENTS | SERVES 6
2 cups canned cactus strips
1½ cups red tomatoes, chopped
1/3 cup pitted black olives, halved
2 tablespoons fresh cilantro
1/3 cup red radishes, diced
¼ cup olive oil
¼ cup red wine vinegar
1 teaspoon garlic salt
1 teaspoon white pepper, ground
½ teaspoon cayenne pepper
Mixed greens
Drain off the water from the cactus strips. Combine cactus, tomatoes, olives, cilantro, and radishes in a large mixing bowl.
In a small container with a cover, mix the olive oil, vinegar, garlic salt, white pepper, and cayenne pepper; shake well to mix.
Pour the dressing over the vegetables and toss until well mixed. Chill for at least 30 minutes before serving. Serve over a bed of mixed greens.
PER SERVING
Calories:..........109
Fat:..........10 g
Protein:..........1.5 g
Sodium:..........227 mg
Fiber:..........1.5 g
Carbohydrate:..........4.5 g
What about the Stickers?
For those of us in northern climates, the idea of eating cactus is, well, terrifying. However, it really is quite juicy and flavorful. Many people in the south-western United States will simply pick their own backyard cactus. The canned variety is
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