Page 22 - Florida Sentinel 3-22-19

Recipes
Raise your hand if you crave salads when spring rolls around! Here are 4 healthy spring salad recipes. Make any of these salads for a healthy meal prep lunch or for a healthy weeknight dinner.
Soba Noodle Salad with Salmon and Asparagus
• 1 tablespoon vegetable oil • 12 ounces wild salmon fil- let, skinned
• 9 ounces thick asparagus spears, trimmed, cut on di- agonal into 1-inch pieces
• 3 1/2 ounces baby spinach leaves (5 to 6 cups)
• 1 avocado, peeled, pitted, coarsely chopped
• 1 teaspoon sesame seeds
Ingredients:
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons soy sauce
• 2 tablespoons unseasoned rice vinegar
• 1 tablespoon honey
• 1 teaspoon finely grated peeled fresh ginger
• Fine sea salt
• 5 1/2 ounces soba (Japan- ese-style noodles)
Directions:
1) Whisk first 5 ingredients in small bowl. Season dress- ing to taste with sea salt and freshly ground black pepper. 2) Cook soba noodles in large saucepan of boiling salted water until tender but still firm to bite, stirring occasion- ally. Drain. Transfer to bowl of ice water to cool. Drain well; transfer to large bowl. Pour dressing over; toss to
coat.
3) Heat vegetable oil in heavy medium nonstick skillet
over medium-high heat. Sprinkle salmon with sea salt and pepper. Cook until browned but still deep pink in center, about 3 minutes per side. Transfer salmon to plate; cool slightly. Wipe skillet clean. Add enough water to skillet to reach depth of 1 inch. Bring to boil. Sprinkle sea salt over and add asparagus. Simmer until crisp-tender, 3 to 4 min- utes. Drain. Add spinach and asparagus to noodles; toss to incorporate evenly. Season to taste with sea salt and pep- per. Divide noodle salad among plates. Break salmon into bite-size pieces. Tuck salmon and avocado into noodles on plates. Sprinkle sesame seeds over and serve.
Blueberry and Butternut Squash Salad
Ingredients:
• 1 pound butternut squash, peeled, seeded and cubed
• 5 tablespoons olive oil, divided
• 1 1/4 cups chicken broth • 1 cup uncooked cous- cous
• 3/4 teaspoon salt
Directions:
• 1/4 teaspoon pepper
• 3 tablespoons lemon juice
• 4 scallions, thinly sliced • 1 1/2 cups blueberries
• 3/4 cup crumbled feta cheese
• 3 cups baby arugula
1) Preheat oven to 450 degrees. In a large bowl, toss squash with 1 tablespoon oil. Spread on a rimmed baking sheet; bake until tender, about 22 minutes. Let cool.
2) Meanwhile, in a medium saucepan bring broth to a boil. Stir in couscous, remove from heat and cover; let stand 5 minutes. Fluff with a fork; cool.
3) In a small bowl whisk together remaining olive oil, lemon juice, salt and pepper. Set aside.
4) In a large bowl combine squash, scallions, blue- berries, cheese and couscous. Spread arugula on a serving platter. Drizzle with 1 tablespoon dressing. Add remaining dressing to couscous mixture; toss to combine. Serve over arugula.
Chicken & Spring Vegetable Tortellini Salad
Ingredients:
• 2 bay leaves
• 6 cups water
• 1 (20 ounce) package fresh cheese tortellini
• 1⁄2 cup peas, fresh or frozen
• 1⁄4 cup creamy salad dressing, such as ranch or peppercorn
• 2 tablespoons red-wine vinegar
• 1⁄2 cup julienned radishes
Directions:
• 2 tablespoons marinade, divided
• 5 tablespoons chopped fresh herbs, such as basil, dill and/or chives, divided • 1⁄2 cup chopped mari- nated artichokes plus
• 1 cup pea shoots or baby arugula
• 2 tablespoons sunflower seeds
1) Combine chicken, bay leaves and water in a large saucepan. Bring to a boil over high heat. Reduce heat to low, cover and simmer until an instant-read thermome- ter inserted in the thickest part registers 165°F, 10 to 12 minutes. Transfer the chicken to a clean cutting board to cool.
2) Remove the bay leaves. Add tortellini to the pot and return the water to a boil; cook, stirring occasionally, until the tortellini are just tender, about 3 minutes. Add peas and cook 1 minute more. Drain and rinse with cold water.
3) Meanwhile, combine dressing, vinegar, 3 table- spoons herbs and artichoke marinade in a large bowl. Shred the chicken and add to the dressing along with the tortellini, peas, artichokes, radishes and pea shoots (or arugula); stir to combine. Serve the salad topped with the remaining 2 tablespoons herbs and sunflower seeds.
Shrimp, Mango, and Avocado Arugula Salad
Ingredients:
• 1 lb. medium shrimp, peeled and deveined
• 1 tbsp. vegetable oil
• 5 cup arugula
• 1 avocado, sliced • 1 mango, diced
Directions:
• 1/2 red onion, sliced
• 1/4 c. extra-virgin olive oil • Juice of 2 limes
• Pinch of sugar
• Pinch of cumin
1) Heat oil in a large skillet over medium-high heat. Cook shrimp until opaque, 4 to 6 minutes.
In a salad bowl, combine arugula, shrimp, avocado, mango, and onion.
Make dressing: In a jar, combine olive oil, lime juice, sugar, and cumin. Toss with salad.
PAGE 10-B FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY FRIDAY, MARCH 22, 2019