Health & Medical Eating & Food

Spicy, Crunchy Asian Salad

Looking for a way to spice up your next barbeque, picnic, or party? Try this flavorful Asian style salad for a new and exciting side dish that will compliment any grilled meat or fish, from fillets to tuna steaks to chicken and even classic backyard burgers.

Intriguing combinations are what make this salad sing; pairing the smooth, hearty whole wheat noodles with the crispy crunch of thin-sliced fresh cabbage and vegetables gives the body of the salad a fascinating texture, and the tangy soy and vinegar mixed with the sweet marmalade in the dressing is reminiscent of traditional sweet and sour sauces. And the bright colors of the carrots and pepper give this dish real eye appeal!

But good looks and good taste are only part of the story. This is a very healthy salad, brimming with important nutrients. The raw vegetables and whole wheat noodles provide plenty of dietary fiber, which is essential to good digestion and has been proven to help a number of medical conditions, ranging from high blood pressure to diabetes. In addition, the carrot and cucumber are good sources of vitamin A, the cabbage, sugar snap peas and pepper are high in vitamin C, and the water chestnuts deliver potassium.

This salad keeps well for a day or two, so if you happen to have any leftovers try throwing in some protein (soy meat substitute browned with some garlic in a bit of olive oil works great!) and you have the perfect light lunch.

Spicy, Crunchy Asian Salad
* 1 cucumber
* 1 large carrot
* 2 celery stalks
* 1/2 onion, sliced
* 1 green or red pepper
* 1 package of frozen sugar snap peas, thawed
* 1/2 head of cabbage, coarsely shredded or cut into narrow strips
* 1 can of water chestnuts, drained and sliced
* 1 small box of whole wheat linguini
* 2 cloves of garlic, minced or crushed
* 2 tablespoons of minced fresh ginger
* 1/4 cup low sodium soy sauce
* 1/2 cup white or rice vinegar
* 1/4 cup water
* 3 tablespoons sugar free orange marmalade
* dash of red pepper flakes (optional)

Cook the pasta according to package directions, being careful not to overcook. Drain and rinse in cold water and set aside. Cut the cucumber, carrot, celery and pepper into narrow strips, no more than 1/4" to 1/2" wide.

In a small bowl combine garlic, ginger, soy sauce, vinegar, water, and marmalade and whisk thoroughly. NOTE: you can also make this dressing in the blender!

Add the cut vegetables, sugar snap peas, water chestnuts and cabbage to the cooked linguini and toss to mix, then pour on the dressing and continue to toss making sure all ingredients are well coated. Cover and refrigerate for at least an hour before serving.
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