TOMATO-CUCUMBER SALAD with PARSLEY and MINT

INGREDIENTS

4 Medium ripe tomatoes, seeded and chopped

1/2 Medium cucumber, peeled, seeded and chopped

1/3 Cup diced red onion

2 Tbsp. fresh parsley, chopped

2 Tbsp. fresh mint, chopped

1 Tbsp. red wine vinegar

2 Tsp. olive oil

1 Tsp. Dijon mustard

Salt and freshly ground black pepper, to taste

DIRECTIONS

1. In large bowl combine tomatoes, cucumber, red onion, parsley, and mint.

2. In small bowl whisk together vinegar, oil, and mustard.

3. Add to tomato mixture and toss to coat. Season to taste with salt and black pepper. Serve chilled or at room temperature.

Nutrition Facts: Servings 2. Serving size 1/2 cup: 56 calories; 3 grams fat; 0 cholesterol; 24 milligrams sodium; 8 grams carbohydrates; 1 gram protein.

WHITE BEAN and TUNA SALAD with ARUGULA

INGREDIENTS

2 Cups canned white beans (navy, garbanzo, or cannellini), drained and rinsed

1 Can (7 oz.) water-packed tuna, drained

1 Medium sized carrot, sliced

1 Small red pepper, diced

1 Medium sized celery stalk, diced

8 Whole black olives, pitted

2 Tbsp. Balsamic vinegar

1 Tsp. Dijon mustard

Salt and pepper to taste

2 Cups washed and dried arugula leaves

DIRECTIONS

1. In a salad bowl, combine the beans, tuna, carrots, red pepper, celery, and olives.

2. Whisk together the oil, balsamic vinegar, mustard, and salt and pepper. Pour over the salad and lightly toss.

3. Serve the salad over a bed of arugula leaves.

4. Wild tuna with no sodium added is available.

Nutrition Facts: Serving size 1 cup: 270 calories; 9 grams fat; 13 milligrams cholesterol; 474 milligrams sodium (without added salt); 29 grams carbohydrate; 20 grams protein.

 

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