Easy Green And Lean Cookbook: Simple and Nutritious Recipes for a Healthier You by Williams J. Kimberly

Author:Williams J., Kimberly
Language: eng
Format: epub
Published: 2023-09-03T00:00:00+00:00

Chapter 6: Salads and Side Dishes

1. Salad with Kale and Mixed Berries with Lemon Vinaigrette

Ingredients:

4 cups kale, chopped

1 cup berries mixed (strawberries, blueberries, raspberries)

1/4 cup almonds, sliced

1/4 cup feta cheese, crumbled

2 tablespoons olive oil

2 tablespoons lemon juice

1 teaspoon honey

Salt and pepper to taste

Instructions:

Combine chopped kale, mixed berries, sliced almonds, and crumbled feta cheese in a large mixing bowl.

Whisk together the olive oil, lemon juice, honey, salt, and pepper in a separate bowl.

Toss the salad with the dressing to mix.

Serve right away.

Time to cook: 10 minutes

Per serving nutritional value:

213 calories

7g protein

Fat: 15g

17g carbohydrate

4g fiber

2. Herbed Yogurt Dip with Roasted Sweet Potato Fries

Ingredients:

2 medium peeled and sliced sweet potatoes into fries

2 tablespoons olive oil

1 teaspoon paprika

Season with salt and pepper to taste

1/2 cup unsweetened Greek yogurt

1 tablespoon fresh herbs, chopped (parsley, dill, chives)

Instructions:

Preheat the oven to 400 degrees Fahrenheit.

Toss sweet potato fries with olive oil, paprika, salt, and pepper in a mixing bowl.

Arrange the fries in a single layer on a baking sheet.

Bake the fries for 20-25 minutes, or until crispy and golden brown.

In a separate bowl, combine the Greek yogurt and herbs.

Serve hot fries with a serving of herbed yogurt dip.

Time to cook: 30 minutes

Per serving nutritional value:

204 calories

7g protein

Fat: 8g

29g carbohydrate

5g fiber

3. Salad of Quinoa and Black Beans with Lime Dressing

Ingredients:

1 cup quinoa, cooked

1 cup black beans, cooked

1/2 cup red bell pepper, chopped

1/4 cup red onion, chopped

1/4 cup cilantro, chopped

2 tablespoons olive oil

2 tablespoons lime juice

1 teaspoon honey

Salt and pepper to taste

Instructions:

Combine cooked quinoa, cooked black beans, diced red bell pepper, diced red onion, and chopped cilantro in a large mixing dish.

Whisk together the olive oil, lime juice, honey, salt, and pepper in a separate bowl.

Toss the salad with the dressing to mix.

Chill or serve at room temperature.

Time to cook: 20 minutes

Per serving nutritional value:

259 calories

10g protein

Fat: 9g

37g carbohydrate

9g fiber

4. Greek Salad with Cucumber and Tomatoes

Ingredients:

2 medium diced cucumbers

2 medium diced tomatoes

1/4 cup red onion, chopped

1/4 cup feta cheese, crumbled

2 tablespoons olive oil

2 tablespoons red wine vinegar

1 teaspoon dried oregano

Salt and pepper to taste

Instructions:

Combine chopped cucumbers, diced tomatoes, diced red onion, and crumbled feta cheese in a large mixing dish.

Whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper in a separate bowl.

Toss the salad with the dressing to mix.

Chill or serve at room temperature.

Time to cook: 10 minutes

Per serving nutritional value:

136 calories

4g protein

Fat: 11g

8g carbohydrate

2g fiber

5. Salad with Mango and Avocado with Citrus Dressing

Ingredients:

2 cups of mixed greens

1 sliced ripe mango

1 sliced ripe avocado

1/4 cup almonds, sliced

2 tablespoons olive oil

2 tablespoons orange juice

1 tablespoon lime juice

1 teaspoon honey

Salt and pepper to taste

Instructions:

Combine mixed greens, diced mango, diced avocado, and sliced almonds in a large mixing dish.

Whisk together the olive oil, orange juice, lime juice, honey, salt, and pepper in a separate bowl.

Toss the salad with the dressing to mix.

Serve right away.

Time to cook: 10 minutes

Per serving nutritional value:

284 calories

5g protein

Fat: 23g

20g carbohydrates

7g fiber

6. Salad with roasted beets and goat cheese

Ingredients:

3 medium peeled and sliced beets

2 tablespoons olive oil

Season with salt and pepper to taste

4 cups of

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