Ingredient: cucumber

Asian Beef Salad

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 Asian Beef Salad
This delicious and easy salad packs tons of flavor into an easy to make ahead and pack and go dish. Based on Thai and Vietnamese dishes, this salad is a perfect replacement to the grilled chichen salad standby. The steak can be served hot or cold, either way it is sure to become a favorite.
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Course Left Overs, Lunch, Main Dish, Salad, Side Dish, Weekday meals
Cuisine Asian, Beef, Chicken, Fast and Fresh
Keyword Asian Beef Salad
Servings
Ingredients
  • 2 tbsp dried coriander
  • 1/2 tsp black pepper
  • 1 pound flat iron steak or flank steak
  • Butter Crunch or boston lettuce
  • 1 cucumber sliced
  • 1 small red onion finely sliced
  • 1/2 cup cilantro leaves fresh, chopped
  • 1/2 Thai Basil chopped
  • 2 cups cooked jasmine or brown rice
  • For the Marinade
  • 1 Juiced lime or lemon
  • 2 tbsp brown sugar
  • 2 tbsp soy sauce
  • 2 tbsp Teriyaki sauce or Hoisin sauce
  • 3 cloves garlic minced
  • +for the dressing=
  • 4 tbsp Fish Sauce
  • 4 tbsp lime or lemon juice
  • 1 tbsp soy sauce
  • 2 tsp fresh red chili Or 1 Tbsp friend pepper flakes
  • 2 tsp brown sugar
Course Left Overs, Lunch, Main Dish, Salad, Side Dish, Weekday meals
Cuisine Asian, Beef, Chicken, Fast and Fresh
Keyword Asian Beef Salad
Servings
Ingredients
  • 2 tbsp dried coriander
  • 1/2 tsp black pepper
  • 1 pound flat iron steak or flank steak
  • Butter Crunch or boston lettuce
  • 1 cucumber sliced
  • 1 small red onion finely sliced
  • 1/2 cup cilantro leaves fresh, chopped
  • 1/2 Thai Basil chopped
  • 2 cups cooked jasmine or brown rice
  • For the Marinade
  • 1 Juiced lime or lemon
  • 2 tbsp brown sugar
  • 2 tbsp soy sauce
  • 2 tbsp Teriyaki sauce or Hoisin sauce
  • 3 cloves garlic minced
  • +for the dressing=
  • 4 tbsp Fish Sauce
  • 4 tbsp lime or lemon juice
  • 1 tbsp soy sauce
  • 2 tsp fresh red chili Or 1 Tbsp friend pepper flakes
  • 2 tsp brown sugar
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Instructions
  1. Mix all ingredients together and coat steak well. Cover and marinade in the refrigerator as long as possible (preferably overnight) turning the meat several times.
  2. For the Dressing Blend all ingredients in a blender or food processor
  3. For the Salad Slice steak as thinly as possible Layer the lettuce, cucumbers, onions (and any other veggies you wish to add) Top with rice and sliced steak Add dressing and toss

Three Grain Salad

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 Three Grain Salad
Working on getting more whole grain into your diet?  Try this one out.  You can use whatever grain you have in your cupboard and whatever fresh herbs you have in your garden!  
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Course Lunch, Main Dish, Salad, Side Dish
Cuisine Grains, Mediterranean, Vegetarian
Keyword Three Grain Salad
Prep Time 15 minutes
Cook Time 45 minutes
Servings
Ingredients
  • 1 cup Spelt
  • 1 cup Wheat berries
  • 1 cup Rye berries
  • 3 quarts water
  • 1 cup kalamata olive halved
  • 1 cup feta cheese crumble
  • 1 medium cucumber diced
  • 2 medium tomatoes diced
  • 1 small red onion diced
  • 1/2 cup Oregano leaves chopped
  • 1/2 cup Parsley leaves chopped
Course Lunch, Main Dish, Salad, Side Dish
Cuisine Grains, Mediterranean, Vegetarian
Keyword Three Grain Salad
Prep Time 15 minutes
Cook Time 45 minutes
Servings
Ingredients
  • 1 cup Spelt
  • 1 cup Wheat berries
  • 1 cup Rye berries
  • 3 quarts water
  • 1 cup kalamata olive halved
  • 1 cup feta cheese crumble
  • 1 medium cucumber diced
  • 2 medium tomatoes diced
  • 1 small red onion diced
  • 1/2 cup Oregano leaves chopped
  • 1/2 cup Parsley leaves chopped
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Instructions
  1. Bring the water to a boil in a large pot.
  2. Rinse the grains and add them to the boiling water. Reduce heat and simmer for about 45 minutes. Drain and cool.
  3. Combine with the olives, cheese, vegetables and herbs.
  4. Whisk dressing ingredients together. Add to everything else and mix.
  5. Refrigerate for at least an hour. Serve on a bed of lettuce or whatever greens you have in the garden and garnished with sprigs of oregano and parsley.

Italian Rotini Salad

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 talian Rotini Salad
Easy side dish or lunch entree.
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Course Lunch, Main Dish, Salad, Side Dish, Weekday meals
Cuisine Italian, Vegetarian
Keyword Italian Rotini Salad
Prep Time 15 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 8 oz Rotini whole wheat or gluten free
  • 1/4 cup olive oil
  • 1/4 cup pesto
  • 3 tbsp lemon juice
  • 1 cup garden peas
  • 1/4 cup red onion chopped
  • 1/4 cup Parsley fresh, chopped
  • 3/4 cup feta (or try tomato-basil)
  • 1 medium cucumber seeded and chopped
  • 1.5 cups tomatoes seeded and chopped
  • 1 jar marinated artichokes (6oz) drained and chopped
  • 1/2 cup kalamata olive halves
  • 8 oz chicken breast (free range) microwave until juice is clear and shred into bite size pieces
  • 1 tbsp Oregano dried
  • 1/2 tsp salt
  • Pepper to taste
Course Lunch, Main Dish, Salad, Side Dish, Weekday meals
Cuisine Italian, Vegetarian
Keyword Italian Rotini Salad
Prep Time 15 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 8 oz Rotini whole wheat or gluten free
  • 1/4 cup olive oil
  • 1/4 cup pesto
  • 3 tbsp lemon juice
  • 1 cup garden peas
  • 1/4 cup red onion chopped
  • 1/4 cup Parsley fresh, chopped
  • 3/4 cup feta (or try tomato-basil)
  • 1 medium cucumber seeded and chopped
  • 1.5 cups tomatoes seeded and chopped
  • 1 jar marinated artichokes (6oz) drained and chopped
  • 1/2 cup kalamata olive halves
  • 8 oz chicken breast (free range) microwave until juice is clear and shred into bite size pieces
  • 1 tbsp Oregano dried
  • 1/2 tsp salt
  • Pepper to taste
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Instructions
  1. Cook the rotini according to package directions. Drain and rinse with cold water.
  2. Mix olive oil, pesto, lemon juice, oregano, salt, and pepper.
  3. Combine the rest of the ingredients in a large bowl. Add the oil pesto dressing and toss.
  4. Refrigerate for 3-4 hours. Serve over a bed of greens.

Lemon Chicken with Cucumber Sauce

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 Lemon Chicken with Cucumber Sauce
This chicken dish is best with thighs and grilled.
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Course Lunch, Main Dish, Weekday meals
Cuisine American, Chicken, Fast and Fresh, Grilled, Lean Meats
Keyword Lemon Chicken with Cucumber Sauce
Prep Time 15 minutes
Cook Time 20 minutes
Servings
Ingredients
Marinade
  • 1 lb chicken
  • 2 lemon juiced
  • 4 tbsp dill fresh, chopped
  • 1 tbsp local honey (Local!)
Cucumber sauce
  • 1 large cucumber
  • 2 cups greek yogurt plain
  • 2 tbsp honey (Local!)
  • 2 cloves garlic fresh
  • Salt and Pepper to taste
Course Lunch, Main Dish, Weekday meals
Cuisine American, Chicken, Fast and Fresh, Grilled, Lean Meats
Keyword Lemon Chicken with Cucumber Sauce
Prep Time 15 minutes
Cook Time 20 minutes
Servings
Ingredients
Marinade
  • 1 lb chicken
  • 2 lemon juiced
  • 4 tbsp dill fresh, chopped
  • 1 tbsp local honey (Local!)
Cucumber sauce
  • 1 large cucumber
  • 2 cups greek yogurt plain
  • 2 tbsp honey (Local!)
  • 2 cloves garlic fresh
  • Salt and Pepper to taste
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Instructions
For marinade
  1. In a small bowl combine: 2 Tbsps of the chopped dill, honey, juice of 1 lemon, and minced garlic.
  2. Place chicken in large bowl and pour marinade over it mixing to coat well.
For cucumber sauce
  1. In a medium bowl combine yogurt, chopped cucumber, the remainder of the dill, the juice of 1 lemon, and salt and pepper to taste.
  2. Grill chicken (or bake) until cooked thoroughly.
  3. Top with yogurt sauce.
  4. Serve with green beans and roasted red potatoes.

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By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.

Website by Pinnacle Creative

On Track Lifestyles
PO Box 13641
Florence, SC 29505

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(843) 580-4335 – Phone
(888) 803-4919 – Fax

info@ontracklifestyles.com

For Educational and Informational Purposes Only

The information contained on this blog, website, and related content (such as Instagram or Facebook posts) are of a general nature and intended as a self-help tool, for your own use. While all content is written by a registered dietitian and strives to provide only accurate, scientific-based information, your specific health needs may or may not apply to the content contained on this website and related content. It is not intended to diagnose or treat any specific medical condition.  All content is copyrighted, and must be used only with permission and citation to ontracklifestyles.com.  Neither Kitty Finklea, RDN, LD, Anita Longan, RDN, LD or On Track Lifestyles, LLC shall be liable for any direct, indirect, incidental, consequential, or other damages which may result from the information and content. Furthermore, you are advised to consult a licensed health care professional before starting any supplement, dietary, or exercise program. These statements have not been evaluated by the Food and Drug Administration. Products on this website or linked to this website are not intended to diagnose, treat, cure, or prevent any diseases.

By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.

Website by Pinnacle Creative