Month: February 2009

Fennel Citrus Salad


1 medium, about 1½ lbs, fennel bulb, thinly sliced
4 medium navel oranges, peeled and sliced
¼ cup thinly sliced red onion
¼ cup Kalamata olives, pitted
2 tsp olive oil
2 Tbsp fresh lemon juice


1.Combine fennel, oranges, red onion and olives. Drizzle with olive oil and lemon juice. Toss gently and serve.

Chinese Pork Salad


1 pound pork strips
1/2 cup Oriental stir-fry sauce
1/2 red onion, peeled and thinly sliced
2 10-oz. packages frozen pea pods, thawed and drained
1 8-oz. can mandarin oranges, drained
1 3-oz. can chow mein noodles


1.Marinate pork strips in sauce for 30 minutes.

2.In large nonstick skillet, stir-fry pork and onion over medium-high heat for about 4-5 minutes.

3.In a large bowl, toss all ingredients together.

* Pork Recipes by the South Carolina Department of Agriculture, public domain government resource — original source of recipe

Tomato-Broccoli Salad


1 (8 ounce) package spiral pasta
1 ½ cups fresh, chopped broccoli
2 cups fresh, diced tomatoes
3 tablespoon shredded Italian-style cheese
3 tablespoons grated Parmesan cheese, divided
½ tablespoon Italian seasoning
¼ teaspoon salt
1 cup Italian dressing


1.Cook pasta according to package directions. Drain pasta well, place in a bowl and cool.

2.Stir chopped broccoli and diced tomatoes into drained pasta.

3.Mix two tablespoons of each of the cheeses together with the seasoning and salt.

4.Stir cheese mixture into tomato-broccoli-pasta mixture.

5.Toss with Italian dressing. Sprinkle with the remaining cheeses.

* Fruit & Vegetable Recipes II by the South Carolina Department of Agriculture, public domain government resource — orginal source of recipe

Vegetable Barley Salad in Cabbage Cups


5 cups water
1 cup regular barley
2 cups frozen corn kernels, thawed
1/4 cup white wine vinegar
3 tablespoons olive oil
1 tablespoon Dijon mustard
2 teaspoons fresh oregano, snipped
2 cloves garlic, minced
1/2 teaspoon salt
1/4 teaspoon fresh ground black pepper
1 cup red bell pepper, seeded and chopped
1/2 cup pitted olives, sliced
1 medium sized red or green cabbage


1.Bring water to boil in a large saucepan. Add barley then reduce heat and simmer for 50 minutes or until barley is tender, covered.

2.Stir in corn to barley during last 10 minutes of simmering. Drain in a colander and rinse with cold water.

3.In an airtight container, make the dressing by adding the oil, mustard, oregano, garlic, salt and black pepper. Seal tightly then shake until combined.

4.In a large serving bowl, add barley and corn mixture. Stir in red bell pepper and olives. Pour dressing over mixture then gently toss to coat evenly.

5.Carefully peel off 6 cabbage layers forming individual bowls. Fill each cabbage leaf with an equal amount of the barley mixture then serve on salad plates.

* Vegetable Barley Salad in Cabbage Cups from the Public Health Cookbook by the Seattle & King County Department of Public Health, government resource in the public domain

Almond Chicken Salad with Asparagus


2 cups asparagus tips, diagonally cut
1/4 cup low-calorie mayonnaise
1/4 cup plain, non-fat yogurt
1 teaspoon curry powder
1 teaspoon fresh lemon juice
1/4 teaspoon salt
1/8 teaspoon fresh ground pepper
2 cups cooked skinless, boneless chicken breast, chopped
1/2 cup red bell pepper, seeded and chopped
1/4 cup fresh cilantro, chopped
2 tablespoons sliced almonds, toasted
Lettuce leaves


1.Steam asparagus for 2 minutes or until crisp-tender.

2.In a medium bowl, whisk together the mayonnaise, yogurt, curry, lemon juice and salt.

3.Add asparagus, chicken, bell pepper, cilantro and almonds and toss to coat.

4.Serve on fresh lettuce leaves.


* Almond Chicken Salad from the Public Health Cookbook by the Seattle and King County Department of Public Health — original source of recipe, public domain government resource