Farro Salad

The farro is lightly seasoned with chicken broth and is slightly creamy.

Several years ago I was lucky to have lunch at a delicious Italian restaurant in downtown Palo Alto which, sadly, is no longer in business.  This salad was on the menu and I have never forgotten it.  The original salad was served over tender mache, but any fresh soft lettuces will do.  The above mix features a variety of heirloom leaves.  Vibrant tomatoes add a wonderful contrast to the soft farro.

Serves:  4
Prep and cook time:  30 minutes

1 cup water, plus extra if needed
1/2 teaspoon chicken broth paste
1/3 cup farro
Lettuces
Vinaigrette - two parts extra virgin olive oil, one part vinegar, salt and pepper to taste (adjust amounts as needed per your preference).
Tomatoes

Thank you Costco for providing this otherwise expensive grain.

Mix together the chicken broth paste and water and bring to a boil.  Add the farro and cook according to package directions, stirring often, about 20 minutes or until farro is tender.  Add more water to keep the farro moist if needed.

I prefer this brand to old-fashioned boullion cubes becuase it doesn't contain MSG and has reduced sodium.

Prepare a light vinaigrette.  Place washed lettuces on a plate.  Add farro to the salad and put tomatoes around the farro.  Drizzle with vainaigrette and serve.

The salad offers around 215 calories, over 6 g protein, almost a full daily dose of manganese, and about 170 mg potassium.

- Kim Fielding

Shredded Salad to accompany Asian Sliders

Lightly dressed and full of flavor.

This simple salad is perfect with the Asian sliders.  Crunchy cabbage and carrots are a contrast to the relatively soft mini burgers.

Serves:  4
Prep time:  15 minutes

2 cups shredded cabbage
3 shredded carrots
2 tablespoons roasted sesame seeds
a handful of torn cilantro leaves
Vinaigrette:
1/4 cup canola oil
2 tablespoons rice wine vinegar
1 teaspoon honey
salt and pepper

Place salad ingredients in a bowl.  Mix together vinaigrette ingredients and add just enough to salad to moisten.  Serve alongside the sliders.

Each serving of salad offers between 150-165 calories (depending on how much dressing you use), 2.5 g fiber, 1 g protein, 8 g carbo, 14 g fat, and generous doses of vitamins A, B6, C, and E.  Remember that you only need to add dressing to moisten the salad.  The less you use, the less calories and fat you consume.

- Kim Fielding

Asian Sliders with Shredded Salad

Low in calories, high in nutrients, these sliders are sure to delight.

Sliders, which are cute mini-burgers, are super easy to make and eat.  Adding Asian-style ingredients, these three-bite treats are juicy and flavorful.  I usually make several extras because the boys always come back for more later in the evening or for lunch the next day.

Check our next post for the shredded salad recipe.

Serves:  4, with left-overs                                      
Prep time:  10 minutes                             Cook time:  15 minutes

1 package ground turkey, 1.25 pounds
6 scallions, trimmed and chopped
1-2 tablespoons soy sauce
1 can water chestnuts, chopped
1 large clove garlic, minced
ground black pepper
1 package slider buns (12)
Fresh washed lettuces

Mix ground turkey with scallions, soy sauce, water chestnuts, garlic, and pepper in a bowl with your hands.  Don't over mix.  Form 12 evenly size balls, then flatten into patties with the centers slightly pressed in.  Spray a skillet with Pam.  Cook the patties until no longer pink flipping just once.  Don't press on the burgers or you will squeeze the juices out!

Place a patty on a bun, top with lettuces, and serve.

All cooked and ready to go.

A regular size hamburger can offer as many as 600 calories!  These little gems come in at under 150 calories each.  We didn't add any condiments because they are juicy enough without them.

Each slider offers 5 g fat, 15 g carbos, and 9 g protein with 20% of your daily requirement for iron.

- Kim Fielding