Garnish With Meat, Poultry, and Fish

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss

salade nicoise

Garnish With Meat, Poultry, and Fish

Load your soups and salads with vegetables, and use legumes without hesitation – they’re both filling and a good source of protein.

Use animal proteins sparingly to enhance the flavors and give contrasting textures, rather than as the centerpiece of the dish.

Recipe of the Day:  Salade Nicoise With Creamy Mustard Dressing

Makes 4 (1-cup) servings

4 ounces drained canned wild albacore or wild skipjack light tuna

1/2 pound asparagus, steamed or grilled and cut into 1-1/2-inch pieces

2 hard-boiled eggs, finely diced

1 yellow bell pepper, roasted, peeled, and diced

1/4 cup (about 16) pitted kalamata olives or other intensely flavored olives, coarsely chopped

1/4 cup creamy mustard dressing

*Use as many organic ingredients as possible.

Gently toss the tuna, asparagus, eggs, roasted pepper, and olives in a bowl.

Divide among 4 salad plates.

Drizzle each salad with 1 tablespoon of the dressing.

Pierce the skin with a fork several times.

Note:  You can use fresh grilled or seared tuna in this salad if you prefer, but canned tuna works just as well and makes this simple meal quick and easy to assemble.

For a dish that more closely resembles the classic French salad, you can also substitute haricots verts for the asparagus.

Note:  Like onions and leeks, asparagus is actually a member of the lily family.

It’s been prized as a delicacy since Greek and Roman times and is a good source of vitamin A.

Asparagus’ peak season is in spring and summer; look for apple green stalks with tightly closed tips that are purplish to dark green.

For optimal tenderness, cook asparagus the day you buy it or store it for a maximum of 4 days in the refrigerator.

Per slice:  150 calories, 8 g total fat (2 g saturated), 120 mg cholesterol, 480 mg sodium, 6 g total carbohydrates (2 g sugars), 2 g fiber, 14 g protein.

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Have an awesome day!

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Dick and Lenay

email: – 715-431-0657

from Flavor First by Cheryl Forberg, RD

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