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The AdminMay 18, 2017
download-1.jpg

2min00

Try this light, satisfying dish featuring sweet, nutritious asparagus, sugar snap peas, and carrots.

Ingredients

3 tablespoons less sodium soy sauce
1 tablespoon rice vinegar
1 tablespoon grated fresh ginger
1 tablespoon extra virgin olive oil
2 carrots, cut into 1/4-inch pieces
8 ounces asparagus, sliced on the diagonal into 1/2-inch pieces
4 ounces sugar snap peas, sliced into thirds on the diagonal
4 scallions, thinly sliced
3 cups cooked and cooled brown rice
12 leaves fresh basil, torn

Directions

  1. In a small bowl, stir together the soy sauce, vinegar, and ginger.
  2. In a large skillet, heat the oil over medium-high heat. Add the carrots, asparagus, and snap peas and stir to coat. Add 1/4 cup of water, cover tightly, and steam for about 1 minute, or until crisp-tender.
  3. Stir in the scallions, rice, and the soy mixture.
  4. Cook, stirring, for about 2 minutes, or until heated through.
  5. Stir in the basil and serve.

Nutrition information

Calories 242
Total fat 5g
Saturated fat 0.8g
Protein 7.1g
Carbohydrate 43.3g
Dietary fiber 5.1g
Sugar 4.8g
Added sugar 0g
Cholesterol 0mg
Sodium 432mg


The AdminMay 18, 2017
78036411a66642f99db404d9_299x214.jpg

3min00

Every once in a while, along comes a list of ingredients for a recipe that makes you scratch your head in doubt. But then you make that creation, and in the process of devouring it, you discover that your moment of doubt has turned to total and utter delight. This is such a recipe. Snap peas mixed with carrot and mango? Soba noodles inside a spring roll? Almond butter and sriracha, for goodness sake! In this unique, Thai-inspired recipe, the flavors and textures all blend together beautifully for a meal that’s full of sweet and spicy, tangy nutrients, along with plenty of crunch. Roll up these delicious delights for family and friends – they’re terrific as an appetizer or an afternoon snack.

Ingredients

3 ounces buckwheat soba noodles

2 tablespoons unsweetened and salt-free almond butter

1 tablespoon fresh lime juice

1 tablespoon rice vinegar

½ teaspoon sriracha

½ teaspoon toasted sesame oil

2 scallions, thinly sliced

4 spring roll wrappers (8½-inch circles)

1½ cups mixed salad greens

12 sugar snap peas, thinly sliced lengthwise

1 cucumber, cut into 3-inch long thin strips

1 carrot, cut into 3-inch long thin strips

1 mango, cut into 3-inch long thin strips

Instructions

  1. Fill a medium saucepan with water and bring to a boil. Add the noodles and cook according to the package directions. Drain, run under cold water to cool, and shake out the excess water. Place in a medium bowl.
  2. In a small bowl, whisk together the almond butter, lime juice, vinegar, Sriracha, and sesame oil. Whisk in 1-2 teaspoons of warm water if the dressing is too thick to pour. Pour over the noodles and toss well. Add the scallions and toss again.
  3. Working one at a time, prepare the wrappers according to the package directions. Divide ingredients evenly, and, in the center of each wrapper, fill with the noodles, salad greens, snap peas, cucumber, carrot, and mango. Wrap and roll up like a burrito, slice each in half crosswise, and serve.

Nutrition information

Serves four

Calories 145

Total fat 6 g

Saturated fat 0.6 g

Protein 4 g

Carbohydrate 23 g

Dietary fiber 3 g

Sugar 10 g

Added sugar 0 g

Cholesterol 0 mg

Sodium 68 mg


The AdminMay 18, 2017
QuinoaOrangeSalad-650x450.jpg

2min00

This vegan, gluten-free salad provides 100 percent of your daily vitamin A and 100 percent of your daily vitamin C. It’s also a good source of fiber, calcium, and iron. Quinoa is a higher protein whole grain that cooks just like rice (2:1 water to grain ratio).

Ingredients

Two 15 oz cans mandarin oranges, in its own juice, all but ¼ cup juice drained and discarded
1 cup quinoa
¼ cup fresh mint, loosely chopped
2 Tbsp extra virgin olive oil
15 oz canned chickpeas, rinsed and drained thoroughly
1/3 cup chopped almonds or pistachios
¼ cup dried cranberries
1 tsp minced garlic (about 1 clove)
4 cups kale or greens, chopped
2 Tbsp apple cider vinegar
¼ tsp black pepper

Directions

  1. Bring 2 cups of water to a boil. Add 1 cup quinoa, cover, and let simmer over low heat for about 15-20 minutes. Let cool.
  2. Add the mandarin oranges, mint, chickpeas, nuts, dried cranberries, and greens.
  3. In a separate dish, combine the vinegar, garlic, pepper, olive oil and the reserved ¼ cup juice from the mandarin oranges. Pour dressing over the quinoa mixture. Toss lightly. Serve chilled.

Nutrition information

Makes 6 servings

Each serving contains about 1.5 cups

Calories 310
Total fat 11g
Saturated fat 1g
Trans fat 0g
Cholesterol 0mg
Sodium 140mg
Total carbohydrate 46g
Fiber 4g
Sugars 7g
Protein 11g


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