Tag Archives: sunflower seeds

Broccoli Tomato Side Salad

Simple yet special with the addition of the cheese and sunflower seeds. Serve this up and watch it disappear !

Broccoli Tomato Side Salad
Broccoli Tomato Side Salad

8 servings
108 calories per serving

6 c broccoli florets, chopped coarsely
1 c grape tomatoes, halved
1 c shredded low fat cheddar or Monterey jack cheese
2 T sunflower seeds
½ c light vinaigrette dressing
1 T Splenda
2 t Dijon mustard

Mix broccoli, tomatoes, cheese, and seeds. Mix dressing, Splenda and mustard and then mix with veggies.

Fried Tofu Salad

I’m not a huge fan of tofu, but this is a really good salad. You feel so full, but there is no bloated feeling at all after you eat. This is a good skinny day lunch 🙂 Make sure you use sesame oil – it really gives the tofu a nice flavor.

Fried Tofu Salad
Fried Tofu Salad

4 servings
312 calories per serving

14 oz. package water packed firm tofu, drained between paper towels
2 T sesame oil
½ c low fat sesame ginger dressing
16 oz. package frozen petite peas, thawed
1 c matchstick carrots
8 oz. can water chestnuts, drained
¼ t pepper
1 medium head Bibb lettuce, torn (or other greens)
4 t roasted unsalted sunflower seeds
Salt and pepper to taste
4 t chopped lemon basil (or regular basil)

Press moisture out of tofu and cut into 1 inch cubes. Heat oil and add tofu and cook 5-6 minutes each side or until golden. Season with salt and pepper. Combine with dressing, peas, carrots, chestnuts and pepper and then place on top of lettuce. Garnish with sunflower seeds and basil.

Asian Salad

Though the dish packs some calories, it is all good MUFA calories – olive oil, seeds, nuts. So I go ahead and eat it as a lunch instead of a side. The dressing is just superb – the soy added to the Italian dressing gives it such an Asian flair. And the added crunch from the ramen noodles make this a great salad !

Asian Salad
Asian Salad

12 servings
260 calories per serving

1 envelope Good Seasons Italian Salad dressing mix
1/3 c sugar
2 T soy sauce
2 3 oz. Packages of ramen noodles
2 16 oz. bags of coleslaw blend
4 green onions, sliced
½ c roasted sunflowers
½ c sliced almonds

Prepare salad dressing mix according to package instructions. Stir in sugar and soy. Break noodles and discard seasoning packet. Add coleslaw, onions, seeds and nuts, Mix and add dressing and toss to coat well.

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