July 4th is a special holiday for many of us and can be a time to reflect and to celebrate being an American. Many of us enjoy picnics, cookouts and family reunions as well as fireworks on this day.
Looking for a healthy side dish to take to the picnic? Consider one of these salads. The Bulgur Chickpea is a tasty cold salad that has a nice blend of flavors. The Italian Pasta Salad features broccoli, carrots, and peppers for color, nutrients and flavor.
Healthy Tips:
• Try whole wheat pasta for added nutrients.
• Blanch the carrots and broccoli before adding them to the pasta salad. Blanching vegetables is scalding them in boiling water. Blanch broccoli and carrots for 2-3 minutes and then immediately cool them in cold water. The broccoli and carrots will be colorful, bright and crispy.
• Keep your salads in the refrigerator until serving.
• Making the Bulgur Chickpea Salad the day before gives this salad a chance for the flavors to meld.
Bulgur Chickpea Salad
Yield: 6 Servings (doubles easily)
Ingredients
1 1⁄4 cup water
1 cup bulgur (coarse, typically available in bulk or packages)
1 teaspoon dried parsley
1 teaspoon minced onion
1 teaspoon soy sauce
1⁄2 cup scallions (chopped, green onions)
1⁄2 cup raisins
1⁄2 cup carrot (chopped)
3⁄4 cups canned chickpeas (garbanzo beans, drained and rinsed)
2 tablespoons oil
2 tablespoons lemon juice
1 tablespoon soy sauce
1 garlic clove (minced)
black pepper (to taste)
Nutrition Facts:
1/6 of recipe 6 servings per recipe.
Calories: 190, Total Fat 5 g., Sodium 320 mg, Total Carbohydrate 33 g, Dietary Fiber 6 g, Sugars 9 g, Protein 5 g.
Please note: if you use low sodium soy sauce, the sodium will be reduced.
Instructions:
1. Bring water to boil in medium saucepan. Stir in bulgur, parsley, minced onion, and soy sauce. Cover and reduce heat; simmer 15-20 minutes (until all water is absorbed and bulgur is not too crunchy). Do not overcook.
2. Remove from heat and allow to cool; fluff with fork.
3. Combine dressing ingredients; stir well. Pour over bulgur mixture and mix well.
4. Stir in scallions, raisins, carrots, and chickpeas. Cover and chill for several hours or overnight. Store in refrigerator.
Italian Pasta Salad
Yield: 8 Servings
Ingredients
4 cups pasta, cooked
2 cups broccoli (blanched, pieces)
1 cup carrot (cooked, slices)
1⁄2 cup red pepper (strips)
1⁄4 cup green onion (sliced)
1⁄2 cup Italian salad dressing, light or reduced fat (can use 1/2 to 3/4 cup)
Instructions
1. Mix all ingredients together and refrigerate for about 30 minutes before serving.
Notes: For a more hearty salad, a can of cooked red beans (rinse and drain).
Nutrition Facts:
1/8 of recipe. Serves 8.
Calories: 150, Total Fat 2.5 g., Cholesterol 0 mg, Sodium 210 mg, Total Carbohydrate 27 g., Dietary Fiber 3 g., Sugars 3 g., Protein 5 g.
