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-> [Italian, Salads, Vegetables, Western European] -> [Fibre-rich: antipasto salad Recipe] |
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Fibre-rich: antipasto salad
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| Artist: |
_ |
| Categories: |
Italian, Salads, Vegetables, Western European |
| Yield: |
6 |
| Rating: |
0 |
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Ingredients:
| 4
| oz | Extra-firm tofu | | 1
| cup | Broccoli florets | | 19
| oz | Canned chick-peas | | 1
| small | Sweet red or green pepper | | 1/2
| | Seedless cucumber | | 1
| cup | Cherry tomatoes, halved | | 1/4
| cup | Black olives - Kalamata | | 1/2
| cup | Mozzarella, cubed | | 2
| tbsp | Fresh parsley, chopped | | 2
| oz | Feta cheese, crumbled | | | DRESSING | | 2
| tbsp | Red wine vinegar | | 1
| | Green onion, minced | | 2
| | Garlic cloves, minced | | 1
| tsp | Dijon mustard | | 1/2
| tsp | Dried basil | | 1/2
| tsp | Dried oregano | | 1/4
| tsp | Salt | | 1/4
| tsp | Pepper | | 3
| tbsp | Olive oil |
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Procedures:
| 1 | Dressing: in bowl, whisk vinegar, onion, garllic, mustard, basil, oregano, salt and pepper; gradually whisk in oil. | | 2 | Cut tofu into 1-?inch long strips, about ?inch wide; add to dressing. | | 3 | Let stand at room temperature for 1 hour. | | 4 | In saucepan of boiling salted water, cook broccoli just until tender-crisp; drain and refresh under cold water. | | 5 | Drain again; place in large bowl. | | 6 | Rinse chick-peas under cold water; drain and add to bowl. | | 7 | Slice sweet pepper into thin strips and cut cucumber into chunks; add to bowl along with tomatoes, olives, mozzarella, parsley, dressing and tofu. | | 8 | Toss gently. | | 9 | Cover and refrigerate, stirring occasionally, for at least 1 hour or up to 2 days. | | 10 | Taste and adjust seasoning. | | 11 | To serve, toss gently and sprinkle with feta cheese. | | 12 | Per serving: about 270 calories, 13 g protein, 16 g fat, 31 g carbohydrate high source fibre, good source calcium |
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