Beans Beans, They're Good For Your Heart

:)

Garden Three-Bean Salad with Fresh French Dressing


You will need:

• 2 cups Green Beans
• 8 cups Mixed Greens
• 2 cups frozen shelled sweet Soybeans (edamame), thawed
• 1 cup canned Cannellini, thoroughly rinsed and drained
• 1 cup radishes, quartered or sliced

In a microwave safe bowl combine green beans with 1/4 cup water and 1 tsp salt. Toss to distribute salt among beans. Microcook, uncovered, on 100% power for 3-5 minutes or until just tender. Set aside and allow to cool.

Place salad greens in a large salad bowl; add green beans, edamame, white beans, and radishes. Add about half of the dressing. Sprinkle with pepper and toss gently. 

Fresh French Dressing: In a blender combine 2 medium tomatoes, halved and seeded; 1/4 cup olive oil; 2 to 3 tbsp red wine vinegar; 2 tbsp tomato paste; 1 tbsp snipped fresh tarragon; and 2 tsp Dijon mustard. Cover and process until thoroughly blended. Season to taste with salt and pepper. Tomatoes vary in juiciness; if dressing is to thin add in more tomato paste. Store in refrigerator.

Each serving with 1 tbsp dressing- 175 cal, 9 g fat, 380 mg sodium, 18 g carb, 7 g fiber, 8 g protein.

Source: Healthy Living Magazine

Brain Food

So I did a menu plan this week. I'm not very consistent with menu plans but when I do them I love it. It helps a ton with grocery shopping and I'm less likely to wimp out on cooking dinner. On the menu for tonight: Grilled Fish Kebabs With Cherry Tomatoes and Quinoa and Cucumber Salad. I made the quinoa salad earlier in the day.

Quinoa and Cuke Salad

You will need

• 1 cup quinoa, rinsed
• 1 cup water
• 2 tbsp red-wine vinegar
• 1 tbsp evoo
• 1/ english cuke, quartered lengthwise and thinly sliced crosswise
• 1 shallot
• 1/4 cup packed flat-leaf parsley leaves
• salt and pepper

Combine quinoa and the water in a medium saucepan; add salt, and bring to boil. Reduce heat to low; cover, and let simmer until quinoa is tender and has absorbed all liquid, 11 to 13 minutes. (The germ ring should be visible along the outer edge of the grain.)

Transfer to a medium bowl, and cool to room temperature.

 Add vinegar, oil, cuke, shallots and parsley to quinoa; season with salt and pepper, and toss to combine. Serve at room temperature or chilled.

Grilled Fish Kebabs with Cherry Tomatoes


You will need:

• Vegetable oil, for grill
• 1/2 lb - 1 lb skinless salmon fillet
• dozen cherry tomatoes
• 1 cup packed fresh basil
• 1 garlic clove
• salt and pepper
• 1/2 cup evoo

Soak the skewers in water for 15-20 minutes before assembling kebabs. Cut salmon into 1 inch pieces. Dividing evenly, thread fish against the grain on 2 skewers, alternating with tomatoes. (Double or triple for more servings, also you can use multiple types of fish. The original recipe called for salmon and swordfish) 

Meanwhile in a blender combine evoo, basil and garlic and blend. Brush 1/2 of mixture over the kebabs. Grill on high heat for 6-8 minutes, or until fish is opaque throughout and tomatoes are softened, turning half way through. With a clean brush, coat kebabs with reserved basil oil. Serve immediately.

I was really happy with both of these recipes and would definitely make them both again. Also, the salad recipe made a lot and even though we both had big servings with dinner it will be nice to have for lunch the next day:).

p.s. I always spelled kebabs: kabobs....anyone else think that's how it was spelled???


Source: both recipes adapted from Fresh Flavor Fast