There aren’t many healthy options for lunch near where I work. There is a Publix grocery and fast food. The only fast food I eat is Chick-fil-a and fortunately, we got one nearby a few years back. As fast food goes, it’s not terrible for you and they have decent salad options. One day I decided to get a cup of chicken noodle soup and the newer “Superfood” side. The soup was a little salty but the salad was fantastic. I decided to recreate it at home.
It just so happened that our CSA provided arugula, dyno kale and broccoli the last several weeks, so this was a no brainer. I would start with less vinaigrette and add more if need be. The salad is well balanced and will last as leftovers for a few days. The super crunchy broccoli and hearty kale give nice bite. The arugula adds a little bitter and peppery kick. The earthy walnuts and sweet and sour cherries along with the acid and sweet from the vinaigrette all work very well together.
I’ve now made this salad many times. For my wife and I, for guests and for large community functions. Quantities of all ingredients depend on how much you would like to make. The vinaigrette measurements is a complete guess, I just don’t measure these, sorry. You can adjust to your tastes.
Measurements are approximate.
- 2 tbsp red wine vinegar
- 1 tbsp olive oil
- 1 tbsp dijon mustard
- 1 tbsp maple syrup
- Salt and pepper, to taste
- 1 cup dried sour cherries
- Red onion, thinly sliced (just add what you like or leave it out)
- 1/2 cup walnuts, chopped
- Dyno kale, destemmed and cut in strips
- Broccoli, sliced
- First make the vinaigrette. In a mixing bowl, add the mustard, salt, pepper, vinegar and maple syrup and whisk together. Continue whisking and drizzle in the olive oil. Add the cherries and onion and toss. This will allow the cherries to reconstitute and lessen the punch of the onion.
- Right before serving, add the sliced broccoli (and all the little bits), kale and arugula in a large bowl. Add in the vinaigrette with the cherries and onions. Toss to coat the greens. Add walnuts and toss again.
I make this meal all the time, it’s quick, it’s easy, it’s cheap and it’s delicious. The recipe is from Giada De Laurentiis of Food Network fame. Try it, you’ll like it.
Giada calls this dish White Fish with Lemon Vinaigrette but would call it lemon vinaigrette with some other stuff. The vinaigrette is awesome. Let’s face it, tilapia doesn’t have a whole lot of flavor. It is firm with a good texture but pretty plain. The vinaigrette wakes this fish up.
I love cannellini, or white beans. I have been putting them in more and more recipes because of their mild creamy texture. Matching the beans with the tart almost sourness of the radicchio is brilliant. That all matches perfectly with the citrus and herbs in the vinaigrette and the crispiness of the tilapia. This meal is so light and refreshing.
- 8 tablespoons extra-virgin olive oil
- 3 shallots, thinly sliced
- 1 large head radicchio (about 12 ounces), coarsely chopped
- 1 (15-ounce) can white beans (cannellini), drained and rinsed
- 1/3 cup fish broth (don’t substitute)
- 6 (5 to 6-ounce) tilapia fillets or other firm whitefish
- purpose flour, for dredging
- Salt and freshly ground black pepper
For the Viniagrette
- 1/4 cup fresh lemon juice
- 1/4 cup lightly packed fresh Italian parsley leaves
- 2 cloves garlic
- 2 teaspoons finely grated lemon zest
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1/3 cup extra-virgin olive oil
- First the vinaigrette: Blend the lemon juice, parsley, garlic, lemon zest, salt, and pepper in a blender. With the machine running, gradually blend in the oil. Season the vinaigrette, to taste, with more salt and pepper.
- Heat 2 tablespoons of oil in a large skillet at medium heat. Add the shallots and sauté until tender and translucent, about 2 minutes. Add the radicchio and saute until wilted, about 5 minutes. Add the beans and broth, and cook until the beans are heated through, stirring often, about 5 minutes. Season the radicchio mixture, to taste, with salt and pepper.
- Meanwhile, heat 3 tablespoons of oil in a large nonstick pan over medium-high heat. Season the tilapia with salt and pepper and dredge in flour to coat completely. Shake of the excess flour and fry fillets until they are golden brown and just cooked through, about 3 minutes per side.
- Spoon the radicchio mixture over the center of the plates. Top with the fillets. Drizzle the vinaigrette over and serve immediately