Tag Archives: Low-Cal

Couscous, Spinach, and Fig Salad

Israeli Couscous, Fig, and Goat Cheese Salad

I’ve been spending too much money on lunch lately and was looking for a filling, delicious salad that I could make instead. I had figs, I had hazelnuts, I had Israeli Couscous. It was a start! What was it missing? Cheese! And I guess some sort of salady something to make it pretty and healthier. And so this salad was born:

Couscous, Spinach, and Fig Salad

It was really freaking delicious. My recipe was enough for four very satisfying lunches. I love it when I can eat a salad for lunch and actually feel full! If you’re wondering why I chose Israeli Couscous (other than the fact that I had it in my pantry) it’s because I thought it would work better in a salad than the regular, smaller couscous. It mixed in well with everything, and didn’t really sink to the bottom. I used a baby spinach based mix the first time I made this, and a regular baby greens mix the next time. I say you should just pick what you like!

Israeli Couscous, Figs, Goat cheese, spinach salad

I went home this past weekend, and thought it would be nice to make it for my family’s Memorial Day picnic. I chose to double the recipe, and it made for a very delightful picnic salad. Also it was super convenient because I was able to make it the day before. People seemed to like it, and I promised I would have the recipe on my website, and I never lie! I’d write a more fun story, but I have lots of homework to pretend to do now.

Here’s the recipe! Enjoy!

Israeli Couscous, Fig, and Goat Cheese Salad
Author: 
Recipe type: Salad
 
A perfect summer-time salad with a very simple lemon dressing.
Ingredients
  • 1 cup Israeli Couscous
  • ½ cup chopped hazelnuts, lightly toasted
  • 1 cup dried figs, quartered
  • ½ cup crumbled goat cheese
  • 5 oz baby greens mix (spinach, baby lettuce, etc.)
  • 2 Tbsp olive oil
  • ⅓ cup fresh lemon juice
  • Salt and pepper to taste
Instructions
  1. Cook the couscous in lightly salted water according to the package instructions.
  2. Drain and rinse with cold water.
  3. In a large bowl mix cooked couscous, figs, toasted hazelnuts, and olive oil. Cover and let cool in refrigerator at least 10 minutes.
  4. Once cooled, add goat cheese and salad.
  5. Toss with lemon juice, and salt and pepper to taste.
  6. Keep chilled before serving.

If you aren’t sure how to toast hazelnuts, here’s how I do it:

On the stop top, spread the chopped hazelnuts out in an ungreased pan. Keep heat on medium/medium-low, stir hazelnuts frequently until they are lightly toasted. Make sure you watch them so they don’t burn! It should only take a few minutes. Remove them to a separate bowl once finished, so they don’t continue to cook in the hot pan!

OLYMPUS DIGITAL CAMERA

Chicken and Spinach Stir-Fry

People who exercise a lot seem to be obsessed with protein. So here is a high protein, low-calorie, filling, easy, and delicious meal. It was also, conveniently, a good way for me to use up some leftover ingredients  :)

There isn’t much else to say about this recipe other than how awesome it is. Throughout the recipe I used cooking spray when I was changing the ingredients in the pan (you’ll see what I mean) instead of adding a lot of olive oil or vegetable oil because it’s easier to control and you really don’t need all that much oil. And the only time I really used salt and pepper was on the chicken because the soy sauce will add enough sodium for you when it all comes together.

For the brown rice I just used Minute Brown Rice and followed the directions using 2 cups of uncooked rice. You can do whatever you want, which is why I put the amount of cooked brown rice instead of giving you directions on how to cook rice.

Printer Version

Chicken and Spinach Stir-Fry

Serves: 4
Serving Size: about 1 ¼ cup

Ingredients:

2 2/3  cups cooked brown rice
2 whole eggs, whisked
1 ½ lbs. boneless, skinless chicken tenders(or breasts), cut into ½ inch cubes
½ onion, finely chopped
8 oz. mushrooms, chopped
1 garlic clove, minced
8 oz spinach, roughly chopped
1 Tbsp. Sesame oil
1 Tbsp. soy sauce
2 tsp. Hoisin sauce
1 tsp. vinegar
Cooking Spray
Salt and Pepper to taste

Lightly coat a large non-stick skillet with cooking spray, and scramble the eggs until cooked through, making sure to break it apart into small pieces. Remove from pan, spray again, and cook chicken until cooked through.

Meanwhile, make the sauce by mixing the sesame oil, soy sauce, hoisin, and vinegar in a small bowl.

Remove chicken from pan when cooked. Add onion, garlic, and mushrooms, and cook until tender. Add the spinach, cooking until wilted, then add the brown rice and stir to thoroughly incorporate it. Add the sauce, stir, and cook for 1 minute. Add in the cooked chicken and egg and heat through.

Nutritional info per serving:  Calories 409, Fat 10g, Carbs 39g, Protein 48g