GRILLED QUAIL SALAD
Mmmm . This side dish lets you get outdoors and savor the fowl scent of quail , if you ’ ll pardon the pun . Set this before your parents when they visit to impress them with your taste and and your healthconscious menu .
INGREDIENTS 12 quail semi-boneless
For the marinade 1 / 2 cup red wine vinegar 3 Tbsp . Worcestershire sauce 1 / 4 cup olive oil 3 cloves garlic 1 / 4 cup fresh herbs ( seasonal and available )
For the fresh salad 2 lbs . spring salad mix 10 oz . pickled cactus diced 2 ears roasted corn cut off the cob 1 pint cherry tomatoes sliced 1 / 2 cup sunflower seeds 2 avocados diced
For the dressing 1 Juice of 1 lime 3 Tbsp . olive oil
INSTRUCTIONS 1 . Wash your hands and clean your cooking area . 2 . Combine the marinade ingredients in a bowl . Add quail to marinade , cover , and refrigerate for at least 2 hours . 3 . Combine all the fresh salad ingredients in a medium bowl ; refrigerate . 4 . On medium-high heat , grill quail for 1-2 minutes per side ; let rest for 10 minutes . 5 . Arrange the fresh salad on a plate . Drizzle the dressing ingredients on top of the fresh salad . 6 . Place grilled quail on top of or next to the fresh salad and serve .
Nutrition facts : Calories 300 ; total fat 19g ; saturated fat 2.5g ; trans fat 0g ; sodium 160mg ; total carbohydrate 15g ; dietary fiber 6g ; sugars 3g ; protein 19g
BULGOGI ( KOREAN BBQ BEEF )
Mix up your dinner options with this spin on a Koreaninspired Bulgogi . This tasty dish of marinated beef is a versatile meal and can be made on your stovetop or thrown on the grill on a beautiful spring day .
Makes 4 serving
INGREDIENTS 3 tbsp reduced sodium soy sauce 1 tbsp sesame oil 1 tbsp sesame seeds 1 clove garlic minced 1 tsp granulated white sugar 1 / 2 tsp ground black pepper 3 / 4 lb lean beef top sirloin thinly sliced 1 carrot chopped 1 green onion chopped 1 / 2 yellow onion chopped
INSTRUCTIONS 1 . In a large re-sealable plastic bag , combine soy sauce , sesame oil , sesame seeds , garlic , sugar , and black pepper . 2 . Place beef , carrots , and onions in the bag ; seal , and shake to coat the vegetables and beef with the sauce . 3 . Refrigerate for at least 2 1 / 2 hours . 4 . Preheat an outdoor grill or stove top on high heat . 5 . Remove meat and vegetables from marinade and place in a large skillet . 6 . Place a few tablespoons of the marinade in the skillet with the meat and vegetables . 7 . Cook for 15 to 20 minutes , or to desired doneness for meat .
Nutrition facts : Calories 180 ; total fat 8g ; saturated fat 2g ; trans fat 0g ; sodium 60mg ; total carbohydrate 6g ; dietary fiber 1g ; sugars 3g ; added sugars 1g ; protein 22g
EASY EGG SALAD
This egg salad is a perfect way to welcome springtime . It ’ s kid-friendly and you can even recruit their help for the three-step recipe .
Makes 8 servings
INGREDIENTS 6 hard cooked eggs peeled and chopped 1 / 2 cup chopped celery 1 / 2 cup sweet pickle relish 1 / 4 reduced fat mayonnaise with olive oil 16 slices whole wheat bread
INSTRUCTIONS 1 . Wash your hands and clean your cooking area . 2 . In a medium bowl , combine all ingredients . 3 . Evenly divide and spread mixture onto slices of whole wheat bread . 4 . Top with remaining slices of bread and serve immediately or cover and chill .
Nutrition facts : Calories 260 ; total fat 10g ; saturated fat 2.5g ; trans fat 0g ; sodium 190mg ; total carbohydrate 30g ; dietary fiber 0g ; sugars 7g ; protein 13g
WINTER 2022 Greenville Life 33