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Chic Eats: Marinated Vegetable Salad

Chic Eats: Marinated Vegetable Salad
Stick to your yearly resolution to eat healthier foods in the New Year. Our chic chef revisits resolutions to show you how to make a healthy, satisfying dish that cuts calories without sacrificing flavor.

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We all do it, vow to change our eating habits come Jan. 1, but many of us stray from our resolutions after a few weeks. With the New Year still in its infancy and spring (almost) in the air, healthy eating moves back to the forefront of our minds. This week, I show you three quick and easy ways to transform a healthy side dish into an entree and jumpstart a new season of healthy eating.

 

The secret to the burst of flavor in this low-fat salad lies in the rice wine vinegar. Acids like vinegar and citrus juice contain minimal calories and are a great way to add flavor to a dish without adding fat. Acid is also an excellent alternative to salt if you're trying to cut back on your sodium intake.

 

Marinated Vegetable Salad

Yield: Four small servings or two large servings

 

Ingredients:

 

For the Dressing

  • 1 cup very hot water
  • 3/4 cup sugar
  • 1 cup rice wine vinegar
  • Pinch of cayenne pepper
  • Salt and freshly ground black pepper, to taste

 

For the Salad

  • 1 small red onion
  • 2 medium-size red bell peppers
  • 3 stalks celery
  • 1/4 teaspoon fresh garlic, minced

 

Method:

 

For the Dressing

  • Combine the hot water and sugar and stir until sugar is completely dissolved.
  • Whisk in the rice wine vinegar and cayenne pepper.
  • Season to taste with salt and pepper.

For the Salad

  • Thinly slice the onion, bell pepper, and celery.
  • Toss in a bowl with garlic.
  • Add dressing and let stand in refrigerator for at least 30 minutes or overnight.

 

Entree Suggestions:

 

  • Bake a boneless, skinless chicken breast. Slice the chicken and spread it over a bed of whole wheat couscous. Warm the Marinated Vegetable Salad slightly and spread over the chicken. Serve with sauteed spinach.
  • Form a pouch out of parchment paper. Place a portion of your favorite fish in the pouch with a spoonful of vegetable salad and seal. Place the pouch on a sheet tray and bake at 325 degrees Fahrenheit until desired doneness. Serve with steamed brown rice and a green vegetable of your choice.
  • Prepare your favorite tuna fish or chicken salad recipe using low-fat mayonnaise or equal parts extra virgin olive oil and fresh lemon juice. Toss a handful of baby spinach leaves with the vegetable salad and top with tuna or chicken salad. Garnish with 1/4 cup of slivered almonds.


PHOTO CREDITS

Photo courtesy of VendiRei Jones


 

VendiRei Jones -

VendiRei Jones is the chef/owner of Torta, a licensed home bakery specializing in sweet and savory tarts. E-mail her at This e-mail address is being protected from spambots. You need JavaScript enabled to view it .
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