The Low Carb Luxury Newsletter: 
Volume III / Number 14: July 26, 2002: Page 4
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      Cooking TLC with Karen Rysavy
Salads Can Be Meals in Themselves

A busy life coupled with the heat of a dry Western summer makes for sometimes challenging meal planning! I find myself turning to one-dish “meal salads” more and more often these days, and not just because of the current proliferation of greens in my garden. Meal salads are nutritious, light, quick, and tasty, and with just a little forethought, they never have to be boring or repetitive.

If I allowed them, my family would soak every single salad I served them with the same old dressing, time after time, so occasionally I like to remove that option entirely by pre-dressing my salads in homemade herbal vinaigrettes or some other quick, fresh concoction.

Here are some of my favorite salad and dressing combinations for you to try. You can, of course, mix and match to your heart’s delight, and I never actually measure this kind of stuff myself when throwing it together, but I did get very specific for you here, in order to provide accurate nutritional analysis for each recipe.


Beef And Broccoli Salad

Using sliced deli beef makes this one REALLY convenient! If you can, ask them to slice the beef a little thicker than typical sandwich meat. You can skip the raw daikon entirely if you can’t find it, but I think it adds a lot to this salad! You could also substitute sliced water chestnuts for the daikon, which will add about 5 additional carbs per serving.
  • 1 small head fresh broccoli or broccolini (approx. 1 lb. or 450 gm)
  • 1/3 cup vegetable oil (80 ml)
  • 1 red bell pepper, seeded and cut into strips (about 3.5 oz. or 100 gm total)
  • 1 cup sliced fresh mushrooms (240 ml)
  • 1 Tb. minced garlic (15 ml)
  • 1/4 cup white or rice wine vinegar (60 ml)
  • 2 Tb. soy sauce or liquid aminos (30 ml)
  • 1 tsp. red pepper flakes (5 ml)
  • 1 lb. rare roast beef, cut into strips (450 gm)
  • 1 cup daikon radish, sliced and cut into very thin strips (about 3 oz, 90 gm)
Broccoli Prepare broccoli by washing and then dividing into florets. Peel and slice tender portions of the stalks. Prepare the pepper, daikon, and mushrooms as needed.

Heat the oil in a large skillet or wok. Add the broccoli stalks and stir fry over high heat for 1-2 minutes. Next, add the florets and continue cooking for about 3 minutes, until all are tender-crisp. Remove the broccoli from the oil with a slotted spoon and transfer to a serving bowl. Stir-fry the mushrooms next, transfer them to the bowl, then do the same with the pepper strips.

Add the garlic, vinegar, soy sauce and red pepper flakes to the empty pan; stir to combine; then toss over cooked vegetables in bowl. Allow everything to cool for a few minutes before adding the raw daikon and strips of rare beef.

Chill for several hours before serving. Lovely when garnished with slivered almonds or toasted sesame seeds.

NUTRITIONAL INFO: 4 servings: 398 calories, 25 g fat (5 g sat.), 12 g carbohydrate
(4 g fiber), 31 g protein, each.


Citrus Chicken Salad

Using the packaged, pre-cooked grilled chicken strips from the store can really speed up the prep time for this salad! You could also use canned chicken, or even tuna or salmon. Note: This dressing is thickened with raw egg yolk and should not be served to pregnant women, the very young, very elderly, or anyone with a compromised immune system. You could substitute 1 Tb. of Expert Foods ThickenThin Notstarch TM for the specified egg yolk, if desired.
  • 1 lb. cooked chicken, cut into strips (450 gm, about 3 cups or 720 ml)
  • 1 bunch green onions, sliced (about 1 cup or 240 ml)
  • 2 large tomatoes, cored and chopped (about 1 pound, 450 gm)
  • 4 cups Romaine lettuce or other fresh greens, torn (1 liter)
  • Juice from 1 lemon (about 3 Tb. or 45 ml)
  • 1 tsp. grated lemon peel (5 ml)
  • 1 tsp. orange extract (5 ml)
  • 3 Tb. vegetable or nut oil (45 ml)
  • 2 Tb. Splenda granular (30 ml)
  • 1 egg yolk
  • 1/3 cup water (80 ml)
  • 1/2 tsp. ground ginger (3 ml)
  • 1/2 tsp. salt (3 ml)
  • 1/4 tsp. garlic powder (1.5 ml)
  • 1/4 tsp. black or red pepper (1.5 ml)
Citrus Chicken Salad Toss chicken, onions, tomatoes, and lettuce in a large serving bowl.

Place lemon juice, lemon peel, orange extract, oil, Splenda, egg yolk, water, ginger, salt, garlic, and pepper in blender or food processor and whirl until combined. Toss dressing over salad already in bowl, garnish with freshly grated Parmesan or Romano cheese, and serve immediately.

NUTRITIONAL INFO: 4 servings, 308 calories, 16 g fat (3 g sat.), 10 g, carbohydrate
(1 gm fiber), 30 gm protein, each.



   
If you like these recipes, you’ll LOVE my cookbook, Cooking TLC! Order your autographed copy direct from www.trulylowcarb.com for FREE DELIVERY, and prompt order processing!
                                                                             Karen





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