Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts, teaches and speaks about cooking, food and nutrition.
KALE, QUINOA AND EDAMAME SALAD WITH ORANGE VINAIGRETTE
3/4 cup quinoa (any color)
1 cup thawed, shelled edamame
2 tablespoons orange juice
1 teaspoon country Dijon mustard
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 cup extra-virgin olive oil
1 large bunch kale, 8 to 10 cups
2 carrots, shredded with a peeler
1/3 cup pecans
1. Cook the quinoa according to package directions. When it is cooked, place the edamame in the pot, cover, and let stand off the heat.
2. Make the dressing: Whisk the orange juice, mustard, salt, pepper and olive oil together.
3. Combine the kale with the carrots and pecans; add the dressing and toss thoroughly. Stir in the quinoa and edamame and serve. Makes 4 servings.
Nutritional analysis for each serving: 404 calories, 13 g protein, 37 g carbohydrates, 8 g fiber, 25 g fat, 3 g saturated fat, 509 mg sodium
GRILLED ROMAINE AND SALMON SALAD
3 tablespoons extra-virgin olive oil
3 romaine hearts, halved lengthwise
1 red onion, cut across in 1/2-inch thick slices
4 (5-ounce) salmon fillets
1/2 teaspoon salt, divided
1/4 teaspoon black pepper
2 teaspoons lemon juice
1/4 cup shaved or grated Parmesan
1. Coat the grill rack with oil; heat the grill.
2. Brush 1 tablespoon of the oil over the romaine, onions and fish, then sprinkle all with 1/4 teaspoon of the salt and the pepper.
3. Make the dressing: Whisk the remaining 2 tablespoons oil, 1 1/4 teaspoon salt and lemon juice together.
4. Place the romaine hearts (cut-side down), onion slices and salmon (flesh side down) on the grill. Cook 2 minutes; turn the romaine and cook another 2 minutes. Transfer the romaine to a platter, and turn the salmon and onion. Cook another 3 to 4 minutes, or to desired degree of doneness.
6. Cut the romaine across in strips; cut the onion rings in half and toss together. Add the Parmesan and divide among 4 plates. Top each with the salmon and drizzle with the dressing. Makes 4 servings.
Nutritional analysis for each serving: 330 calories, 33 g protein, 7 g carbohydrates, 4 g fiber, 18 g fat, 4 g saturated fat, 484 mg sodium
4 large eggs
8 ounces green beans
1/2 pound small new potatoes, scrubbed
2 tablespoons lemon juice
1/2 teaspoon Dijon mustard
4 tablespoons extra-virgin olive oil
1 Persian cucumber, sliced
1 cup grape cherry tomatoes, halved
1 cup sliced radishes
3 (5-ounce) cans solid white tuna in water, drained
1/2 cup pitted Kalamata (or other) olives
1. Place the eggs in a small pot and cover with cold water; bring to a boil and immediately remove from the heat, cover and let stand 13 minutes. Run under cold water, peel and slice.
2. Meanwhile, bring a medium pot of water to a boil; add the green beans, cook 3 minutes until bright green and crisp-tender and remove from the pot with a slotted spoon. Run under cold water and set aside.
3. Add the potatoes to the water and return to a boil; cook until the potatoes are fork-tender, about 12 minutes. Drain and place in a bowl.
4. Whisk the lemon juice, mustard and olive oil together. Toss 1 tablespoon with the potatoes, 2 teaspoons with the green beans, 1 teaspoon with the cucumber, 1 teaspoon with the tomato, 1 teaspoon with the radishes and toss the remaining dressing with the tuna.
5. Arrange all the salad ingredients (including the undressed egg and the olives) on a platter in individual piles. Makes 4 servings
Nutritional analysis for each serving: 451 calories, 30 g protein, 24 g carbohydrates, 5 g fiber, 27 g fat, 4 g saturated fat, 754 mg sodium
TIP: Leftover grilled chicken, fish or steak can replace the pecans to make the kale salad heartier.