Wellness Matters

Eating Without Heating

August 06, 2014

Sooth the sting of summer’s sizzle with a stove-free dinner

If you’ve ever felt like making a complete meal without turning on the stove or even firing up the grill, this one’s for you.

With a little creativity, some basic necessities and a refrigerator, you can prepare an enjoyable dinner for four that will make you the star of the patio on a hot summer night. You’ll want to shop beforehand for summer-fresh fruits and vegetables. Choose them by size and color – small, smooth green beans; bright, unblemished tomatoes. Buy only what you’ll use in a day or two for the best flavor and nutrition.

Other ingredients can come from the cans and jars in your pantry. Add a crusty whole grain roll and you’ve got a balanced meal.

 Oriental Greens

½ cup fresh green beans
½ cup snow peas
1 cup cauliflower florets
1 cup sliced water chestnuts, drained
2 large radishes, thinly sliced
2 spring onions (also called scallions), thinly sliced
¼ cup red onion, slivered
1 teaspoon powdered ginger
 ¼ cup seasoned rice wine vinegar

    Remove strings and ends from green beans and snow peas. Combine with cauliflower florets broken into small pieces. Add water chestnuts, radish slices and onions.

    Mix powdered ginger with seasoned rice wine vinegar and pour over vegetables. Mix well. Cover and refrigerate for two hours or more. Stir occasionally and just before serving.

    Makes four servings. Each serving contains about 30 calories, 1 gram protein, no fat or cholesterol, 6 grams carbohydrates, 3 grams fiber and 12 milligrams sodium.


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