Rae Udy

RECIPES: Tofurky Chef Salad with Low-Fat Buttermilk Dressing, Italian Chef Salad, Cannellini Bean Salad, Mixed Bean Salad

By Rae Udy

Summer begs for light meals and carefree cooking. Main dish salads are perfect for no-cook dinner menus.
Tofurky Chef Salad and Italian Chef Salad are updates on the original recipe. Five slices of tofurky contain only 100 calories and provides 13 grams of protein and 25 percent of daily value for iron.
These delicious deli slices can be found in most large supermarkets and in health food stores. They are very reasonably prices at about $2.35 per package. Tofurky deli slices are also available in Hickory Smoked and Peppered Deli varieties.
Bean salads are also a perfect summer main dish. Cannellini Bean Salad and Mixed Bean Salad both contain about 150 calories and are very low in fat with less than one gram. Both are high in protein with eight grams each and provide an ample amount of vitamin C, iron and potassium.
Stay out of the kitchen this summer with filling but low-fat main dish salads.

http://www.thedailyplate.com/nutrition-calories/food/turtle-island-foods
/tofurky-deli-slices-original
TOFURKY CHEF SALAD WITH LOW-FAT BUTTERMILK DRESSING
1 pound Orzo or other small pasta shape, uncooked
4 ounces tofurky, sliced into small strips
½ (one-half) cup Swiss cheese or soy cheese, diced into 1/4-inch cubes (one-quarter inch)
3 stalks celery, chopped
3 green onion with tops, sliced
½ (one-cup) cup diced tomatoes
¼ (one-quarter) cup sliced black olives
Salt and pepper, to taste
½ (one-half) cup low-fat buttermilk or soy buttermilk
¼ (one-quarter) cup low-fat sour cream or soy sour cream
¼ (one-quarter) cup reduced-calorie mayonnaise or vegan sour cream
¼ (one-quarter) cup lime juice

Prepare pasta according to package directions. Drain, rinse with cold water and drain well. Place pasta, tofurky, cheese, celery, onion, tomatoes and olives in a mixing bowl. Season with salt and freshly ground pepper to taste.
In a small bowl, mix buttermilk, sour cream, mayonnaise and lime juice until combined. Add to the pasta and toss. Refrigerate for two hours and serve chilled. Serves six.

ITALIAN CHEF SALAD
8 cups romaine lettuce, cut into bite-sized pieces
1 pound fresh white mushrooms, sliced thin
8 ounces sliced smoked tofurky, cut in strips
4 ounces sliced Provolone cheese or soy cheese, cut in strips
1 medium tomato, cut into 8 wedges
½ (one-half) cup thinly sliced red onion rings
½ (one-half) cup low-fat vinegar and oil salad dressing
In a large salad bowl, place lettuce, mushrooms, tofurky, cheese, tomato and red onion. Add dressing and toss well. Serves eight.

CANNELLINI BEAN SALAD
3 cups cooked cannellini or white beans, drained well
½ (one-half) cup cherry tomatoes, quartered
¼ (one-quarter) cup sliced green olives
¼ (one-quarter) cup sliced black olives
¼ (one-quarter) cup red bell pepper, small dice
¼ (one-quarter) cup green bell pepper, small dice
1 Tablespoon fresh basil, chopped
1 Tablespoon fresh parsley, chopped
2 Tablespoons extra virgin olive oil
2 Tablespoons apple cider vinegar
Combine white beans, cherry tomatoes, olives and peppers in a salad bowl. Combine basil, parsley, olive oil and vinegar into a small jar with a lid. Shake until well mixed. Pour dressing over salad when ready to serve. Toss lightly. Cover and chill for two hours or more. Serve to six.

MIXED BEAN SALAD
2 cups fresh green beans, cut into bite-size pieces
2 Tablespoons apple cider vinegar
2 Tablespoons olive oil
1 Tablespoon lemon juice
1 teaspoon lemon peel, grated
2 garlic cloves, crushed
1 15-ounce can unsalted red kidney beans
1 15-ounce can unsalted chickpeas
1 15-ounce can unsalted lima beans
1 bunch green onions, chopped
salt and pepper, to taste
Steam green beans until tender crisp, approximately three minutes. To make dressing, combine vinegar, olive oil, lemon juice, lemon peel and garlic. Mix together all rinsed and drained beans. Pour dressing over them. Add green onions and season to taste with salt and pepper. Toss lightly to combine. Marinate for several hours before serving eight.