Not only is this salad beautiful to look at but it’s really wonderful to taste too and enjoy and savor, because you will be for a while as it’s pretty large salad.
When you get done eating this you will not be hungry for a long time. Included in it are some of today’s superfoods of tuna that’s very high in protein and good for your brain, and high in selenium. Then joining the quartet are chickpeas which are very high in fiber and protein, and feta cheese, which is very low in fat in calories for the most part.
- Good quality kitchen scale put your bowl that you’re going to eat in on it first before turning it on.
- Set your scale to ounces and measure out 2 oz of baby organic spinach, filling and tell you’ve got 2 Oz.
- Zero out your scale again, and then fill your bowl until it says 2 oz feta cheese.
- So your scale to grams now and then fill it with chickpeas until it reads 130 grams.
- Open 1 Starkist low sodium tuna packet that is 130 G. (You don’t have to weigh this. It’s already premeasured in single serving packages that you simply tear open.
1 tablespoon of pine nuts, used Trader Joe brand.
- 2 teaspoons of Good Seasons Italian salad dressing. The recipe I used was made with half water and half oil, so you can use twice as much of it. The dreswing adds richness and healthy omega-3 fatty acids to your salad yet still captures the flavor of the dressing.
- I made my Good Seasons Italian dressing with extra virgin olive oil which is really good for you. You can also make it with grapeseed oil which has a very high amount of vitamin e in it, Pompeian brand has 25% vitamin E Period a huge difference over olive oil.
- Without the salad dressing it comes in at 430 calories.
The entire 1st post was destroyed and I have to redo it.
The good news is, I will do it on my tablet with my Bluetooth keyboard and I will type like a bat Outta hell!
I know what the recipe is and I will print it again, and I take a “Lickin and keep on Ticking” kind of like the ever-ready bunny….
But I learned from this mistake, so hopefully it will never happen again.
All future posts will be done on my Tab S2 on Microsoft Office Professional and copied and pasted on the site.
Though my first attempt at posting this recipe went up in smoke before my eyes like burnt toast, my second attempt is a keeper and like the Phoenix Rose From the Ashes!
Second time is a charm….
1 Box of Swanson Organic Vegetable Stock
1 large bottle of V8 Low Sodium Vegetable Juice
6 cups organic kale
6 cloves garlic, minced
2 cans of Bush’s low-sodium garbanzo beans, drained and rinsed
1 14 oz. can of Bush’s low-sodium cannellini beans or your own cooked beans
2 tablespoons of extra-virgin olive oil
1/2 of a large purple onion, chopped
One 14 oz. can of Hunts tomatoes, undrained, or other brand
2 medium zucchini, sliced
Mrs. Dash Herb and Garlic Seasoning to taste and Badia Seasoning Complete to taste
You can add cooked rice to this, cooked pasta and whatever proportions you like.
Serve with a slice of homemade bread and or flatbread and a great quality Reggiano Parmesan shaved on to the soup.
June 18th 2017 at 4:17 p.m.
Writing & Photography & Digital Photo Arts by Paulette Motzko,
PLM Studios, LV, NV.
- Saute the Purple Onion with 4 cloves of garlic that’s been minced. Saute until the onion becomes soft but before you burn the garlic!
- Add in all the other ingredients and bring to a simmer in either a 6 quart dutch oven, as I did or in a crock pot or whatever large stock pot you have.
- Simmer on low until the kale is tender and the zucchinis are tender.
- Feel free to use any kind of stock you one for this and also very the vegetables anyway you like.
5 ounce can of water-packed tuna drained
One 15 ounce can of chickpeas drained
1/2 cup of Kraft fat-free Mayo
The juice of one half of a large Lemon
Sprinkling good quality garlic powder like Chef Burrito Grande or 1/4 teaspoon minced garlic
One cup of converted rice
2 cups water
1. In a large bowl mix the drain chick peas, the drained tuna, juice of 1/2 seeded large lemon, 1/2 cup fat free Mayo, and garlic powder or minced garlic to taste.
Mix converted rice and water together and bring to a boiling and simmer 20 minutes, until rice is done.
Add cooked rice to bowl with all the other ingredients. Cool before serving several hours.
Enjoy for a high protein, low fat summer meal.
Recipe by Paulette Motzko
Copyright July 27th, 2016