3 Simple no-cook meals
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
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