Saturday, July 22, 2006
AN ORANGE BULGUR SALAD FOR LUNCH ON A VERY HOT DAY
I know some of you will laugh at me saying that in British Columbia, but it's supposed to get up to 38 degrees celsius today (slightly over 100 degrees F), and I don't feel like cooking! I dug around in the refrigerator today and came up with this delicious and eye-appealing whole-meal salad:
BRYANNA’S ORANGE BULGUR LUNCHEON SALAD
Since I used what I had around, this is open to experimentation! (A WW Core Plan recipe)
3 1/2 cups plain cooked medium (#2) bulgur wheat, cold (NOTE: you could use cooked quinoa instead, or 1/2 and 1/2)
1 1/2 cups reconstituted Soy Curls or vegan "chicken" strips or "tenders" (1 pckg.), or "chicken" seitan strips OR cooked or canned chickpeas rinsed and drained
(NOTE: chickpeas were what I was originally going to use, but they had to be thawed out, and the Soy Curls were already reconstituted and in the fridge, so I used them)
1 large red bell pepper, seeded and chopped
1 zucchini (7-8 oz.), diced small
1/2 cup chopped oregano, basil, cilantro, parsley,mint, and/or lemon balm
1/2 cup chopped green onion (2 large-ish green onions)
grated peel of 2 oranges
chopped flesh of the same 2 oranges (cut the rind off with a sharp knife)
3/4 cup Oil Substitute for Salad Dressing (see recipe below)
1/4 cup fresh lemon juice (or bottled organic)
4 tsp. extra-virgin olive oil
1 teaspoon salt
1 teaspoon ground coriander
2 pinches cinnamon
freshly-ground black pepper to taste
Whisk or blend the Dressing ingredients together well.
Mix the dressing well with the remaining ingredients. Garnish as desired. Serve immediately, or refrigerate until serving time, but leave at room temperature for 30 minutes before serving.
Nutrition (per serving): 307.7 calories; 20% calories from fat; 7.3g total fat; 0.0mg cholesterol; 496.5mg sodium; 611.3mg potassium; 54.4g carbohydrates; 16.5g fiber; 3.9g sugar; 37.9g net carbs; 11.5g protein; 6.0 points.
Bryanna's Fat-Free Oil Substitute for Salad Dressings
Use this simple mixture in place the oil in salad dressing recipes. Unlike plain juice or water, it will help the dressing stick to the greens. This recipe is easily multiplied.
1 cup water
1 tablespoon vegetarian broth powder
2 teaspoons cornstarch (organic is available)
Whisk the broth powder and starch into the cold water in a small saucepan. Cook, stirring constantly, until thickened and clear.
Use immediately in a salad dressing, or store in a covered jar and refrigerate.
Nutrition (per whole recipe): 45.3 calories; 0% calories from fat; 0.0g total fat; 0.0mg cholesterol; 30.2mg sodium; 0.2mg potassium; 10.9g carbohydrates; 1.0g fiber; 0.0g sugar; 0.5g protein.
Posted by Bryanna Clark Grogan at 1:55 PM