Five Foot Foodie

taking control of the cookbook chaos

Bok Choy Salad

June 22
  • 1 head bok choy, thinly sliced (I used 4 baby bok choy, but could have used more)
  • 1 bunch of green onions, chopped
  • 1 stick butter
  • 2 packages of ramen noodles (uncooked; discard the seasoning packets)
  • 1/4 C sunflower kernels
  • 3oz cashews
  • 2 Tbsp sugar
  • 3/4 C canola oil
  • 1/4 C red wine vinegar
  • 1/2 C sugar
  • 2 Tbsp soy sauce

To make the crunchy topping, melt the butter in a saucepan and add 2 Tbsp sugar, sunflower seeds, cashews, and broken-up ramen noodles.  Cook over medium-high heat until browned.  Watch carefully as this can burn easily.

Prepare dressing by whisking together canola oil, red wine vinegar, 1/2 C sugar, and soy sauce.  Toss the bok choy and green onions with the crunchy topping and dressing.  Chill briefly then serve.

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Holiday Gelatin Salad

November 27
  • 1 package (.3 ounce) sugar-free lemon gelatin
  • 1 package (.3 ounce) sugar-free strawberry gelatin
  • 1 package (.3 ounce) sugar-free cherry gelatin
  • 1-3/4 cups boiling water
  • 1 can (20 ounces) unsweetened crushed pineapple
  • 1 can (14 ounces) whole-berry cranberry sauce
  • 1 medium navel orange, peeled and sectioned
  • 3/4 cup reduced-fat whipped topping
  • 1/4 cup fat-free sour cream

In a large bowl, dissolve the gelatins in boiling water. Drain pineapple, reserving juice in a 2-cup measuring cup; add enough cold water to measure 2 cups. Stir into gelatin mixture.

Place the pineapple, cranberry sauce and orange in a food processor; cover and pulse until blended. Stir into gelatin mixture. Transfer to an 8-cup ring mold coated with cooking spray. Refrigerate until firm.

In a small bowl, combine whipped topping and sour cream. Unmold gelatin; serve with topping. Yield: 12 servings (3/4 cup topping).

Nutritional Facts: 2/3 cup gelatin with 1 tablespoon topping equals 105 calories, 1 g fat (1 g saturated fat), 1 mg cholesterol, 62 mg sodium, 24 g carbohydrate, 1 g fiber

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Greek Salad with Couscous

June 20
  • 1 C Israeli couscous (large pearl)
  • 1 C cherry tomatoes, cut in half
  • 1 C cucumber cut into bite-size pieces
  • Diced red onion
  • 6 Tbsp extra virgin olive oil
  • 2 Tbsp red wine vinegar
  • 4 oz feta cheese crumbles
  • 1/2 C Kalamata olives
  • salt & pepper

Cook couscous according to directions on package.  Meanwhile, combine remaining ingredients in a bowl.  Add couscous.  Stir well.  Chill 4-6 hours before serving.

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Cheese Tortellini Pasta Salad

July 29
  • 20 oz cheese-filled tortellini, cooked according to directions, then drained/cooled
  • 6 oz can black ripe olives (small)
  • 1 green bell pepper, diced
  • jar of marinated artichoke hearts (7.5 oz  or similar)
  • 1/2 pint of grape or cherry tomatoes, sliced in half or quartered
  • 1/2 bottle of Kraft Greek vinaigrette
  • 1 C shredded mozzarella cheese

Cook pasta and drain, then run under cold water to cool.  In a large bowl, combine all ingredients.  Stir to coat well.  Refrigerate until ready to serve.

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Spaghetti Salad

March 31
  • 1 lb box of spaghetti
  • 16 oz bottle Kraft light zesty Italian salad dressing
  • 1 envelope Hidden Valley Ranch salad dressing and seasoning mix (dry)
  • 1 can large or jumbo black olives, sliced
  • assorted fresh vegetables, diced into bite-size pieces (I prefer broccoli florets, cauliflower florets, green pepper, cucumber, grape tomatoes)

Cook the spaghetti according to directions on the package.  Drain and rinse with cold water.  Put the spaghetti in a large bowl and pour the entire bottle of Italian dressing over it.  Mix well, then sprinkle the envelope of ranch mix over it and stir well again.  Add desired vegetables and black olives and stir well so everything is coated with the dressing mixture.  Refrigerate until ready to serve.  Before serving, stir well again as the extra Italian dressing tends to sit in the bottom of the bowl.

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Broccoli Grape Salad

February 1
  • approximately 4 C broccoli and cauliflower florets
  • approximately 1 – 1 1/2 C red grapes, cut in half
  • 2 stalks celery, sliced
  • 1/4 C baco-bits
  • 1/4 C sunflower kernels

Dressing:

  • 1 C lite mayo
  • 2-3 Tbsp sugar
  • 2-3 Tbsp cider vinegar

Place all ingredients in a large bowl.  In a separate bowl combine the dressing ingredients and mix well.  Pour the dressing over the broccoli mixture and stir until everything is coated.

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Pina Colada Fruit Salad

May 15

  • 1-1/2 cups green grapes
  • 1-1/2 cups seedless red grapes
  • 1-1/2 cups fresh blueberries
  • 1-1/2 cups halved fresh strawberries
  • 1 can (8 ounces) pineapple chunks, drained
  • 1/2 cup fresh raspberries
  • 1 can (10 ounces) frozen non-alcoholic pina colada mix, thawed
  • 1/2 cup orange juice
  • 1/8 teaspoon almond extract

In a serving bowl, combine the first six ingredients. In a small bowl, whisk the pina colada mix, juice and extract. Pour over fruit; toss to coat. Chill until serving. Yield: 9 servings (3/4 C each)

A 3/4 C serving has approximately 177 calories…1/2 C has approximately 118 calories.

Creamy Cucumber Salad

August 28

1 medium cucumber, diced
2 plum tomatoes, diced
4 green onions with tops, sliced
1/2 cup sour cream
1/4 teaspoon celery salt
1/8 teaspoon pepper

Combine all ingredients in a bowl. Refrigerate until serving. Yield: 4 servings.

Nutritional Analysis: One 3/4-cup serving (prepared with fat-free sour cream) equals 55 calories, trace fat (0 saturated fat), 0 fiber

Summer Garden Couscous Salad

July 11
  • 3 medium ears sweet corn, husks removed
  • 1 cup reduced-sodium chicken broth or vegetable broth
  • 1 cup uncooked couscous
  • 1 medium cucumber, halved and sliced
  • 1-1/2 cups cherry tomatoes, halved
  • 1/2 cup crumbled feta cheese
  • 1/4 cup chopped red onion
  • 3 tablespoons minced fresh parsley
  • 3 tablespoons olive oil
  • 3 tablespoons lemon juice
  • 1 teaspoon dried oregano
  • 3/4 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper

Place corn in a Dutch oven; cover with water. Bring to a boil; cover and cook for 6-9 minutes or until tender. Meanwhile, in a small saucepan, bring broth to a boil. Stir in couscous. Remove from the heat; cover and let stand for 5-10 minutes or until water is absorbed. Fluff with a fork and set aside to cool slightly.

In a large bowl, combine the cucumber, tomatoes, cheese, onion and parsley. Drain corn and immediately place in ice water. Drain and pat dry; cut the kernels from the cobs. Add to cucumber mixture. Stir in couscous.

In a small bowl, whisk the oil, lemon juice and seasonings. Pour over couscous mixture; toss to coat. Serve immediately or cover and refrigerate until chilled. Yield: 9 servings.

Nutrition Facts: 3/4 cup equals 171 calories, 6 g fat (1 g saturated fat), 3 mg cholesterol, 265 mg sodium, 25 g carbohydrate, 3 g fiber, 6 g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.

Ramen Noodle Coleslaw

April 26

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  • 1 package coleslaw mix (10-16 ounces)
  • 2 green onions, sliced
  • 1 stalk celery, thinly sliced
  • 1/3 cup sunflower seed kernels
  • 2 packages ramen noodles (1 chicken, 1 oriental)

Dressing:

  • 1/3 cup canola oil
  • 1 tbsp. sesame oil
  • 1/4 cup cider vinegar
  • 2 tsp. sugar
  • the two seasoning packets from the ramen

Dump the coleslaw mix into a bowl.  Add the onions, celery, and sunflower seeds.  Break up the dry ramen noodles into small bite-size pieces and add to the bowl.  In a separate bowl, combine all the dressing ingredients and mix well.  Just before serving, pour the dressing ingredients over the coleslaw mixture and stir to mix well.

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