Sunday, January 23, 2011

Whole grains and good-for-you protein -- a recipe to smack your lips over!

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

(Serves 6)


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


  1. 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.

  1. Meanwhile, place snow peas in a medium bowl and microwave for 1 minute, or until bright green but still crisp.

  1. 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.

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