{Mango, Peach & Basil Chutney}

Summary:  Tired of the same boring weeknight meal? Brown rice with chicken, fish and potatoes, huge garbage salad? Well I’ve got a very simple solution that will spruce up your meals. Meet the Mango, Peach & Basil Chutney. A lot … Continue reading

Arugula & Citrus Balsamic Salad


Yield: 1 to 2 servings

Summary:

The peppery arugula with a spike of citrus, marinated tofu pieces with balsamic vinegar and a touch of basil make this a very savory salad. Low in calories, low in fat, low in cholesterol yet surprisingly good? I’ll take this any day of the week. This recipe makes enough salad for 2 people or one big serving worthy of being a main dish. TIP: if you are not a big fan of tofu I suggest buying the extra firm kind, it has a better consistency yet it’s still able to absorb all the flavor you add to it. I experimented with this recipe and realized that the longer you let the tofu marinate, the better! Try chopping it up, seasoning it and adding the balsamic vinegar along with the basil leaves. Now let sit for 15-20min…the result..you’ll swear it tastes like the Mozarella di Buffala in a Caprese salad. I promise. Quality guaranteed.

Ingredients:

6 oz extra firm tofu
2 cups arugula
1 cup red cabbage, sliced
1 small orange, diced
3-4 small radishes, thinly sliced
4-5 fresh basil leaves, chopped
salt & pepper, to taste
1 1/2 tsp balsamic vinegar
1/2 tsp extra virgen olive oil

Directions:

1. PREP THE TOFU:
Chop the tofu into 1/2 in pieces. Drizzle with all of the balsamic vinegar. Season with salt and pepper to taste. Let the tofu absorb all of the seasoning.

2. COOKING THE TOFU:
Add the olive oil to a non-stick pan. Set on medium high heat. Add the tofu and the chopped basil and let cook for 2-3min. The vinegar may create a sizzling sound. Turn of the heat and mix gently. Set aside.

3. ARRANGING THE SALAD: the bottom layer should be the arugula, next add the cabbage, then the diced oranges, then the sliced radishes and finally group the tofu pieces in the middle of the salad. Garnish with basil leaves if desired.


Notes:
For additional dressing: I used a simple balsamic vinaigrette.

Nutritional Information:

2 cups of arugula = 50 cal.
1 cup of cabbage = 27 cal
3-4 small radishes = 10 cal
1 small orange = 45 cal or less
3oz of tofu = 60 cal for one person / 120 cal if full 6oz serving
tofu seasoning = estimated 70 cal
TOTAL = about 322 calories for this huge plate of salad

Smoked Salmon & Apple Carpaccio Salad

Recipe adapted from: Giada di Laurentis (one of my favorite chefs)
Yield: 4 to 6 servings

Summary: 

This recipe goes great as an appetizer or as light lunch or dinner. To make into an appetizer drizzle with the vinaigrette, cover and refrigerate for several hours. The vinaigrette will pierce all the layers and infuse the spinach leaves with lots of flavor. If you are tight on time serve immediately – it will be just as good.
Ingredients:
Carpaccio salad:

6 ounces Nova Scotia smoked salmon
1 small red apple, halved and cut into very thin slices
1 tablespoon capers, rinsed and drained
1/4 cup of red onion, thinly sliced

Fresh spinach leaves – use however much you want (depends on the size of the salad or appetizer)

1 tsp of dried or fresh dill, for garnish

Honey mustard vinaigrette:

2 tbsp  olive oil, plus more if needed
kosher salt and black pepper
2 tbsp fresh lime juice
1 tbsp  Dijon mustard
2 tsp  honey
2 tbsp of water
1 tsp fresh or dried dill

TIP- Prepare this salad in a 12 x 12 serving plate}.
Directions:

FOR THE VINAIGRETTE:

Mix all of the ingredients in a bowl with a whisk.

FOR THE SALAD:

1- Arrange spinach leaves on the serving plate.

2- Place the apple slices one by one, each one slightly overlapping the other, creating 3 columns.

4- Place the red onion slices and capers on top of the apples.

5- Drizzle with the vinaigrette and garnish with dill.