Recipe Friday: A Twist On Salads

Need fun recipes, but without all of the heat. Have a salad. Try out these salad recipes with a twist. And for more tasty recipes, visit

Sweet Corn and Tomato Salad
Use corn at peak freshness, so that it is sweet enough to eat raw.

1 Tbsp. extra-virgin olive oil
1 tsp. cider vinegar
¼ tsp. salt
1 small red onion
3 ears sweet corn
3 medium tomatoes
2 sprigs basil

This dish’s Mediterranean zest is only one of its virtues. Its main ingredient, tuna, is loaded with vitamins and minerals, as well as heart-healthy omega-3 fatty acids.

In a small bowl, mix oil, vinegar and salt. Finely chop onion; add ¼ cup to dressing and reserve the rest for another use. Set dressing aside.

Husk corn and slice kernels off the cob. Core, seed and chop tomatoes. Cut basil into thin strips. Toss corn and tomatoes with dressing. Sprinkle with basil. Serves 6.

NUTRITIONAL INFORMATION: 76 calories, 3g fat, 0mg cholesterol, 110mg sodium, 13g carbohydrates, 2g dietary fiber, 2g protein

Pasta, Potato and Tuna Salad

4 small red new potatoes, quartered
1¹⁄8 tsp. salt, divided
4 oz. whole-wheat gobbetti (corkscrew pasta) or penne, about 1½ c. uncooked
8 oz. green beans, trimmed and cut into 1½- to 2-inch lengths, about 2 c.
1 (7-oz.) pouch albacore or light tuna
1 large lemon
3 Tbsp. minced scallion, green parts only
2 Tbsp. minced Italian parsley
¹⁄³ c. reduced sodium chicken broth
2 tsp. olive oil
¼ tsp. pepper
¼ c. crumbled reduced-fat feta cheese

Bring potatoes to a boil and cook 15 to 18 minutes. Meanwhile, fill a pot with water. Add 1 tsp. salt. Bring to a boil and stir in gobbetti. Cook for 6 minutes. Add green beans. Cook for 6 to 8 minutes. Drain and set aside.

Spoon equal amounts of pasta onto four plates. Spoon strips of potatoes, green beans and tuna over pasta. Using a lemon zester, top with strips of lemon peel. In a bowl combine scallion, parsley, chicken broth, oil, ¹⁄8 tsp. salt, pepper, 2 Tbsp. lemon juice (from the peeled lemon). Spoon over salad. Sprinkle on cheese.

Makes 4 (1¾ c.) servings; each has: 260 calories; 4 g. fat; 22 g. protein; 36.5 g. carbs; 5.5 g. dietary fiber


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