Watercress, yam and kashi pecan salad

 
                   Watercress, Yam and Kashi Pecan Salad
 
 Recipe By     : Adapted from Feed Your Soul by Fowler and Lehr (1993)
 Serving Size  : 6    Preparation Time :4:20
 Categories    : Main Dishes                      Eat-lf
                 Salads
 
   Amount  Measure       Ingredient -- Preparation Method
 --------  ------------  --------------------------------
    1 3/4  cups          water
      1/2  teaspoon      soy sauce, low sodium
    1      envelope      Kashi pilaf
                         (7 grains & sesame)
    1      large         yam -- scrubbed
                         coarse salt -- to taste
      1/3  cup           pecans, dry-roasted -- optional
    4      each          green onions -- chopped
    2      tablespoons   chopped cilantro -- leaves only
      1/2  cup           plain low-fat yogurt
    1      tablespoon    fresh lemon juice -- or to taste
                         **Salad plates:
    1      bunch         watercress -- trimmed
 
 In a medium saucepan, bring the water to a boil over high heat; add the
 soy.  Stir in kashi. Reduce heat, cover, and simmer 30 minutes. Turn off
 heat and set aside to cool and continue cooking.  Chill several hours.
 
 Bake the yam or cook in the microwave.  Set aside to cool.  Chill several
 hours. Peel and cut into bite sized pieces.  Sprinkle with a grinding of
 coarse salt.
 
 Pan roast in a dry non-stick skillet the pieces of pecan over low heat for
 about 4 minutes or until they become fragrant. Set aside to cool.
 
 Onions: chop white part and some green.  Chop the cilantro. 
 
 In a medium-size bowl, combine all but the watercres.  Chill before
 serving.  Arrange watercress on plates; mound kashi salad on top. About 225
 CALS, 21% FF (5.3 g fat) 
 
 Notes:  * Before untying WATERCRESS, trim bottom 1/2-inch off stems. Untie
 and remove any non-dark green or bruised leaves. Rinse well under cold
 running water or dip in a deep bowl of water then rinse with the sprayer.
 Cut the stems in 1-inch sections, leaving upper leaves intact. 
 
 LEFTOVER:  Serve the leftover as a filling in pita (pocket bread).
 VARIATION:  Serve with strips of crispy curry chicken. 
 
 KASHI pilaf combined 7 whole grains (including wheat berries) and sesame
 seed. One envelope contains 1 cup less 2 tablespoons. A blend of brown and
 white rice may be substituted. You might substitute romaine lettuce and
 alfalfa and/or radish sprouts for the watercress. Taste-tested wtih plain
 lowfat yogurt.
 
 Posted on eat-lf May 28, 1997; posted on The Kitchen PATh |
 http://wizard.ucr.edu/~phannema |
 
 
 
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