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This month we are reviewing a few salad ideas provided by Reader’s Digest.
Bulgur Wheat and Shrimp Salad
1 cup bulgur wheat
3 cups water
1 small red onion, very thinly sliced
1 carrot, coarsely grated
1 tomato, diced
1 can (8 ounces) baby corn, sliced into rounds
1/2 cucumber, diced
7 ounces peeled cooked shrimp
Lime and Chili Dressing
3 tablespoons extra virgin olive oil
2 tablespoons fresh lime juice
1 garlic clove, crushed
1/4 teaspoon crushed dried chilies Salt and pepper to taste
1 Put the bulgur wheat in a saucepan with 3 cups of water. Bring to a boil, then simmer until the bulgur is tender and all of the water has been absorbed, about 10 minutes. Spread in a flat dish and allow to cool slightly.
2 Combine the onion, carrot, tomato, corn, cucumber, and shrimp in a large salad bowl. Add the bulgur and stir together.
3 For the dressing, place the oil, lime juice, garlic, and chilies in a small bowl; add salt and pepper to taste. Whisk with a fork. Stir the dressing into the salad, tossing to coat all the ingredients evenly. Cover the salad and keep it in the refrigerator if not serving immediately. Serves 4.
Grilled Chicken and Pear Salad
5 boneless skinless chicken breasts (4 ounces each)
7 cups torn mixed salad greens
2 ounces Brie or Camembert cheese, cubed
2 medium pears, chopped
1/4 cup chopped pecans, toasted
1/4 cup apple juice concentrate, thawed
2 tablespoons canola oil
4 1/2 teaspoons cider vinegar
2 teaspoons Dijon mustard
1/4 teaspoon salt
1/8 teaspoon black pepper
1 Coat grill rack with nonstick cooking spray before starting the grill. Grill chicken, covered, over medium heat for 6-8 minutes on each side or until juices run clear.
2 Arrange the salad greens, cheese, pears and pecans on individual plates. Slice chicken; arrange over salad. In a jar with a tight-fitting lid combine the apple juice concentrate, oil, vinegar, mustard, salt and pepper; shake well. Drizzle over salad and serve immediately.
Seared Tuna and Bean Salad
1 piece (14 ounces) tuna steak, about 2 inches thick
2 tablespoons extra virgin olive oil
1 tablespoon lemon juice (or to taste)
1 garlic clove, crushed
1 tablespoon Dijon mustard
1 can (15 ounces) cannellini beans, drained and rinsed
1 small red onion, thinly sliced
2 red peppers, seeded and thinly sliced
1/2 cucumber, halved lengthwise and thinly sliced
6 cups watercress Salt and pepper Lemon wedges to garnish
1 Heat a ridged grill pan (preferably cast iron) coated with cooking spray over medium-high heat. Season the tuna steak on both sides with coarsely ground black pepper.
2 Cook the fish for 4 minutes on each side — the outside should be browned and the center light pink. Take care not to overcook. Remove from the pan and set aside.
3 Mix together the oil, lemon juice, garlic, and mustard in a salad bowl. Season with salt and pepper to taste, and add more lemon juice if needed. Add the cannellini beans, onion, and peppers. Add cucumber to the bowl together with the watercress. Toss gently to mix.
4 Cut the tuna into slices about 1/2-inch thick. Arrange on top of the salad. Serve with lemon wedges. Serves 4.