Lentil, Couscous and Pecan Salad.

Lentil, Couscous and Pecan Salad. Credit: Marge Perry

TIP Replace lentils or beans with store-bought roast chicken if you prefer "meatier" dishes.

COUSCOUS, LENTIL AND PECAN SALAD

1 cup couscous

2 (15-ounce) cans lentils, drained and rinsed

1 large red bell pepper, diced

1/4 cup fresh basil, sliced

1 tablespoon fresh mint, sliced

1 fennel bulb, chopped

1/2 cup pecans, coarsely chopped

5 cups baby spinach

2 tablespoons balsamic vinegar

1 teaspoon Dijon mustard

3 tablespoons extra-virgin olive oil

1/4 teaspoon salt

1/8 teaspoon black pepper

1. Cover couscous with 11/4 cups lightly salted boiling water and let stand for 10 to 15 minutes. Fluff with a fork.

2. Combine lentils, bell pepper, basil, mint, fennel and pecans. Stir in couscous and spinach.

3. Whisk together balsamic, Dijon, olive oil, salt, pepper. Toss with salad. Makes 4 servings.

Nutritional analysis for each serving: 503 calories, 17 g protein, 64 g carbohydrates, 17 g fiber, 21 g fat, 2 g saturated fat, 414 mg sodium

TUNA, PEACH AND OLIVE PANZANELLA

 

8 ounces whole-wheat baguette, torn in 1-inch pieces

3 medium tomatoes, chopped

1 cup thinly sliced red onion

3 peaches (or nectarines), diced

1/3 cup pitted Kalamata olives, coarsely chopped

2 (6-ounce) cans tuna packed in water, drained

2 tablespoons red wine vinegar

3 tablespoons extra-virgin olive oil

1/4 cup fresh basil, chopped

Combine bread, tomatoes, onion, peaches, olives and tuna in a large bowl. In a separate bowl, whisk together the vinegar, olive oil and basil; toss with the salad and let sit for at least 10 minutes before serving. Makes 4 servings

Nutritional analysis for each serving: 450 calories, 30 g protein, 48 g carbohydrates, 8g fiber, 17 g fat, 2 g saturated fat, 590 mg sodium

BLACK BEAN, MANGO AND QUESO FRESCO SALAD

 

2 tablespoons sherry vinegar

3 tablespoons extra-virgin olive oil

1/4 teaspoon salt

1/8 teaspoon (or to taste) cayenne pepper

1/4 cup fresh cilantro, chopped

2 mangos, diced

1 red bell pepper, diced

1 green bell pepper, diced

1/2 cup chopped scallions

1 cup sliced radishes

2 (15-ounce) cans low-sodium black beans, drained and rinsed

1 cup crumbled queso fresco (or diced mozzarella)

Combine sherry vinegar, oil, salt, cayenne and cilantro in a large bowl. Toss in mango, red and green bell peppers, scallions, radishes, black beans and queso fresco. Makes 4 servings

Nutritional analysis for each serving: 359 calories, 12 g protein, 47 g carbohydrates, 10g fiber, 14 g fat, 3 g saturated fat, 334 mg sodium