My friend Mary Ann Barnes (an MD with a specialty in nutrition) sent me this recipe that combines whole grains with soy crumbles, and the finished dish tastes great. If you're not a fan of soy, you could substitute chunks of cooked chicken, salmon or shrimp. With the tofu, you have a vegan dish, however, which is great to work into your diet at least a couple times a week.
I also like to add a sprinkle of chopped peanuts or cashews right before serving, which gives you more protein and the healthy fats found in nuts.
Recipe: Asian Salad with Brown Rice, Soy and Snow Peas
1 12-ounce package soy crumbles (such as Smart Ground)
3 tablespoons sesame seeds
8 tablespoons rice wine vinegar
8 tablespoons toasted sesame oil
4 tablespoons light soy sauce
2 cups cooked brown rice
8 ounces snow peas, sliced into 1 – 2 inch long pieces
1 red bell pepper, thinly sliced into 1 – 2 inch pieces
1 bunch green onions, chopped, divided (reserving some for garnish).
Lettuce or mixed greens
- Crumble soy into a medium bowl. Add sesame seeds, vinegar, sesame oil and soy sauce. Microwave on high for 1 – 1 ½ minutes, stopping to stir once. Add brown rice and allow to sit for 20 minutes.
- Meanwhile, place snow peas in a medium bowl and microwave for 1 minute, or until bright green but still crisp.
- In a large bowl, combine all the ingredients and toss until well blended. Serve on a bed of lettuce or mixed greens and garnish with reserved onions.