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Video: Asian salad makes a healthy school lunch

TODAY recipes
updated 2/15/2012 1:56:31 PM ET 2012-02-15T18:56:31

Recipe: Asian salad bowl

Ingredients
  • 1/2 pound Soba noodles
  • 1/2 head bok choy, shredded
  • 1 each mix of red, green and yellow peppers
  • 12 ounces snow peas
  • 1 can (11 ounce) mandarin oranges (canned in natural juice)
  • 1 pound grilled chicken
  • 2 ounces sesame seeds to garnish (optional)
  • Kewl Asian dip (See ingredients and recipe below.)
  • 12 rice cakes (cheddar or variety of choice)
  • For one serving
  • 1/2 cup Soba noodles
  • 1/2 cup shredded bok choy
  • 1/4 cup mix of red, green and yellow peppers, diced
  • 1/4 cup snow peas
  • 1/2 cup mandarin oranges (canned in light syrup or natural juice)
  • 2 ounces grilled chicken
  • 1/2 ounce or 1 tablespoon sesame seeds (optional)
  • 2 tablespoons Kewl Asian dip (See ingredients and recipe below.)
  • 1 rice cake
  • Kewl Asian dip
  • 1 teaspoon granulated garlic
  • 1/2 cup rice vinegar
  • 1 teaspoon cup ground ginger
  • 1/2 cup olive oil
  • 1/2 cup reduced sodium soy sauce
  • 1/2 cup water
  • 1 ounce honey
Preparation

To prepare the kewl Asian dip, combine all ingredients in a mixer bowl. Blend for 3 minutes at medium speed. Cover and refrigerate at 41 degrees F or below until ready to serve. For best results, refrigerate overnight to develop flavors. Stir or shake well before serving.

For the Asian salad bowl, prepare Soba noodles according to manufacturer's directions. Shred and steam bok choy for approximately 3-5 minutes. Cook until stalks are tender and leaves just wilted.  Be careful not to overcook. Dice peppers. Serve in a bowl. Place noodles in bottom of bowl. Arrange bok choy, peppers, snow peas and oranges around perimeter of bowl in individual clumps. Place sliced grilled chicken on top. Sprinkle with sesame seeds (optional). Serve with 2 tablespoons of kewl Asian dip and 1 rice cake.

Nutrition information:

Calories: 382

Total fat: 13.2

Saturated fat: 1.9g

Trans fat: 0g

Sodium: 696mg

Carbohydrates: 44.8g

Serving Size

6 servings

Recipe: Kewl tuna salad flat bread

Ingredients
  • 6 whole grain flat breads
  • 1 bag salad mix or 3 cups of mixed greens
  • 1 medium cucumber, sliced
  • 1/2 pint, grape tomatoes, washed thoroughly
  • 6 servings kewl tuna salad (see recipe below)
  • 3 cans tuna, packed in water (6 ounce can), drained
  • 2 tablespoons olive oil
  • 1 lemon, juiced
  • 1/2 bunch, fresh dill weed, washed thoroughly and chopped
  • 1/4 cup chives, washed thoroughly and chopped
  • 1/2 teaspoon, white pepper
Preparation

To prepare the tuna salad, place tuna in refrigerator one day prior to use. Drain and flake tuna. Chop fresh dill and chives. Combine tuna, olive oil, lemon juice, dill and chives. Mix lightly until well blended. Sprinkle white pepper to taste. Cool tuna to below 41 degrees or lower within 4 hours.

To serve, place flat bread in a bowl. Add ½ cup of salad mix and ¼ cup sliced cucumbers. Place scoop (approximately 1/3 cup) of kewl tuna salad on top of salad. Top with ½ cup of grape tomatoes.

Nutrition information:

Calories: 414

Total fat: 15.76g

Saturated fat: 3.22g

Trans fat: 0g

Sodium: 665mg

Carbohydrates: 41.73g

Serving Size

6 servings

Recipe: Cranberry, pear, provolone salad pizza

Ingredients
  • 6 whole grain flat breads
  • 1 bag salad mix or 3 cups mixed greens
  • 1 1/2 cups dried cranberries
  • 3 fresh pears
  • 12 ounces reduced fat provolone cheese, chunked
  • 3 ounces walnuts, chopped (optional)
  • Kewl raspberry vinaigrette dressing (see ingredients and recipe below.)
  • For one serving
  • 1 whole grain flat bread
  • 1/2 cup salad mix
  • 1/4 cup dried cranberries
  • 1/2 fresh pear, sliced
  • 2 ounces reduced fat provolone cheese, chunked
  • 1 ounce walnuts, chopped (optional)
  • 2 tablespoons kewl raspberry vinaigrette dressing (see ingredients and recipe below.)
  • Kewl raspberry vinaigrette dressing
  • 1/4 cup olive oil
  • 3/4 cup raspberries, frozen, unthawed
  • 1/4 cup lime juice
  • 1/2 cup water
  • 1 teaspoon black pepper
  • 1 ounce honey
Preparation

To make the dressing, combine all ingredients in mixer bowl. Blend for 3 minutes at medium speed. Cover and refrigerate at 41 degrees F or below until ready to serve. For best results, refrigerate overnight to develop flavor. Stir or shake well before serving. Portion with 1 ounce ladle or 2 tablespoons.

For the salad pizza, place flat bread in a bowl. Add salad mix and dried cranberries. Arrange sliced pears around perimeter of salad. Top with provolone cheese and walnuts (optional). Serve with 2 tablespoons of kewl raspberry vinaigrette dressing.

Nutrition information:

Calories: 657

Total fat: 23.9g

Saturated fat: 7g

Trans fat: 0g

Sodium: 625mg

Carbohydrates: 81.98g

Serving Size

6 servings

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