Arugula, Goat Cheese, and Couscous Salad

Arugula, Goat Cheese, and Couscous Salad

Last weekend we had a long-awaited visit from our daughter, Savannah. Savannah is a CPA in Atlanta. Too far away for this mama, but as long as she’s happy. We have not been able to see her very much this year. With Covid and this year’s busy season, our visits have been limited. We were thrilled to have her home, but the visit was way too short!  

Savannah may get her smarts from her dad, but she gets her love of cooking from me. She whipped up one of her favorite salads for dinner one night. Don’t you just love for someone to treat you like royalty and cook for you? She made us a delicious Arugula, Goat Cheese, and Couscous Salad.  

This recipe is from Jessie James Decker’s cookbook, Just Feed Me. I will definitely be making it again! The peppery arugula paired with the creamy goat cheese with couscous and veggies was absolutely terrific! Our dinner consisted of the salad only, but baked or grilled chicken, or fish, would be great served over the top. 

Arugula, Goat Cheese, and Couscous Salad

Course Salad
Author Amye Melton

Ingredients

  • 1 cup pearl couscous
  • 4 tablespoons olive oil
  • 1 small red onion cut into thin rings
  • 1 medium zucchini sliced into 1/2-inch rounds or half-moons
  • Kosher salt and freshly ground black pepper
  • 1/4 cup freshly squeezed lemon juice
  • 2 tablespoons chopped fresh parsley
  • 1 teaspoon white wine vinegar
  • 1 cup baby arugula
  • 8 ounces goat cheese chilled and crumbled

Instructions

  • Cook the pearl couscous according to the package directions. Set aside in a large bowl.
  • In a small skillet, heat 2 tablespoons of the oil over low heat. Add the onion and cook until caramelized, about 20 minutes.
  • Meanwhile, preheat the broiler.
  • On a sheet pan, toss the zucchini with the remaining 2 tablespoons of oil and a pinch each of salt and pepper. Slide under the broiler and broil until cooked through and charred slightly, about 5 minutes.
  • Add the zucchini and onion to the cooked couscous. Add the lemon juice, parsley, vinegar, arugula, goat cheese, and some salt and pepper and toss to fully combine before serving.

Cucumber Caprese Flatbread

Cucumber Caprese Flatbread

 

Maybe it’s just me, but seems to take me forever to get back on track when I decide to throw all caution to the wind and eat whatever I desire. We had “dinner on the ground” at church the Sunday before Valentine’s Day and that was the beginning of my downward spiral. The following week I indulged a lot. Then I topped it off yesterday with a number one combo from Sonic. Time for a get real talk with myself.

I have started this week much better, but my goodness, it’s like starting over again! Healthy living is tough! Sometimes I wish I had never been raised on biscuits, gravy, country ham and fried salmon patties! Life would be so much easier now! It seems that what I have established so far is my downfall last week is due to church and mama, lol.

Flatbreads have quickly become one of my favorite meals while trying to eat healthier. A few of my favorites are Buffalo Chicken Flatbread, Shrimp Verde Flatbread (recipe on NJSD), and this Cucumber Caprese Flatbread.  I found this recipe while visiting my mom and looking through her Diabetic Living magazines.  I love the recipes in her magazines so much that she recently gave me a gift subscription.

These recipes are packed with flavor, and because I can eat the entire flatbread I do not feel deprived!  I typically prefer to make homemade dressing.  However, for 1/2 tablespoon of dressing I found that Newman’s Own Light Balsamic is very good.  If you still prefer to make your own because of salt content I will include an amazing recipe below.

 

Cucumber Caprese Flatbread
 
Author:
Serves: 1
 
Ingredients
  • 1 light original oval flatbread (I used Flatout brand)
  • ½ c. coarsely torn fresh arugula and/or baby spinach
  • ¼ c. red and/or yellow cherry tomatoes, coarsely chopped
  • ¼ c. English cucumber, halved lengthwise and thinly sliced crosswise
  • 1 tbsp. thinly sliced red onion
  • 2 tbsp. torn fresh basil
  • ½ tbsp. bottled light balsamic vinaigrette salad dressing
  • 2 tbsp. roasted red pepper hummus
  • 1 tbsp. crumbled reduced-fat feta cheese
  • Cracked Black Pepper
Instructions
  1. Preheat oven to 425℉. Place the flatbread on a baking sheet. Bake 5 to 7 minutes or until lightly browned and edges are crisp. Transfer to a wire rack; cool.
  2. Meanwhile, in a large bowl combine the arugula (and/or baby spinach), cherry tomatoes, cucumber, red onion, and basil; toss with vinaigrette.
  3. Spread hummus on cooled flatbread. Spoon tomato mixture over hummus. Sprinkle with feta cheese and black pepper. Cut into wedges and serve.
  4. Weight Watchers Smart Points = 3 points

Reduced Fat Balsamic Vinaigrette Salad Dressing
 
Author:
Serves: 1
 
Ingredients
  • 2 tbsp. balsamic vinegar
  • ½ tbsp. extra virgin olive oil
  • 1 tsp. brown sugar
  • ½ tsp. minced garlic
  • ½ tsp. dried basil
  • ½ tsp. salt
Instructions
  1. Whisk all ingredients together, pour over salad and toss.
  2. Weight Watchers Smart Points = 4

 

Tuna, Avocado, and Pickled Onion Open Faced Sandwich

I went years without eating canned tuna. For the simple fact that I had eaten so much of it when I would diet that I could no longer stand it. Even now, I’m not so sure I could just pop open a can of tuna and eat it straight from the can as I have in the past.

However, when you put a spin on it with avocado, pickled onions, and green olives, I can totally enjoy some tuna. This recipe came from Cooking Light magazine and has quickly become a new favorite of mine.

Avocados are much higher in fat than most other fruits, but they are rich in vitamins and minerals, such as B-vitamins, vitamin K, potassium, copper, vitamin E and vitamin C and contain a lot of fiber. They have been associated with a decreased risk of cardiovascular disease and may be useful for weight loss. That’s a win-win in my book!

Tuna, Avocado, and Pickled Onion Open Faced Sandwich
 
Author:
Serves: 4
 
Ingredients
  • ¾ c. red onion, sliced thin
  • ⅔ c. apple cider vinegar
  • ¼ c. water
  • 1 tsp. sugar
  • 4 slices wheat bread
  • 4 oz. chunk white albacore tuna in water, drained
  • 2 tbsp. fresh flat-leaf parsley, chopped
  • 8 bottled green olives, sliced
  • 2 medium avocados, peeled and sliced
Instructions
  1. Bring onion, vinegar, water, and sugar to a boil in a small saucepan over medium-high heat. Remove pan from heat; let stand 5 minutes. Drain.
  2. Divide the avocado slices evenly among bread slices; mash with a fork. Sprinkle with a little salt and pepper. Top evenly with tuna, onions, and olives. Sprinkle top with salt and pepper. Garnish with parsley.
  3. Each serving = 8 WW Freestyle Points.

 

Greek Quinoa Layered Jar Salad

Greek Quinoa Layered Jar Salad

For someone that hates to be late to anything It seems I am always last to jump on the bandwagon when trying new ingredients in the kitchen. For the first time ever I have tried Quinoa!  I tried it in this layered Mason jar salad and now I am a huge fan!

Quinoa, pronounced (keen-wah), is considered to be a whole grain but it actually is not. It’s a seed and it’s gluten-free, cholesterol-free, high in protein, and provides 9 essential amino acids. It is thought to help stave off a number of diseases, reduces the frequency of migraines and reduces the risk of high blood pressure and heart attacks.

I love to keep these layered jar salads in the fridge for quick and easy lunches or those dinners when you have no time to cook. They generally start with the dressing in the bottom of the jar, followed by the hardier ingredients, keeping the lettuce near the top of the jar to keep the salad crisp. This salad will last 3 to 4 days stored in the refrigerator.

 

Greek Quinoa Layered Jar Salad
 
Author:
 
Ingredients
  • 4 quart Mason jars, with lids
  • 1 c. Quinoa
  • 2 c. vegetable broth
  • 1 tbsp. fresh chopped dill
  • ¼ c. diced red onion
  • 3 tbsp. extra virgin olive oil
  • 3 tbsp. red wine vinegar
  • ¼ tsp. dried oregano
  • ¼ tsp. salt
  • ⅛ tsp. ground black pepper
  • ½ tsp. Dijon mustard
  • 1 c. grape tomatoes, halved
  • ½ hothouse cucumber, chopped
  • 1 bell pepper, chopped
  • ½ c kalamata olives, seeds removed and cut in half
  • 5 oz. feta cheese, cubed or crumbled
  • 1 head romaine lettuce
Instructions
  1. Combine rinsed Quinoa in a saucepan with 2 cups broth. Bring to a boil, reduce heat to a simmer for 15 minutes or until Quinoa has absorbed all of the broth.
  2. Turn off the heat and place a lid on the pot. Let Quinoa steam for 5 minutes before fluffing with a fork. Stir in chopped dill and red onion. Let cool.
  3. Whisk the olive oil, vinegar, oregano, salt, pepper, and Dijon until mixed well. Divide evenly between the 4 quart jars. Layer the veggies in the jar starting with the tomatoes, the bell pepper and cucumber.
  4. Divide the Quinoa among the jars, spooning it in. Top with feta and olives. At this point you can press down the ingredients slightly in the jar.
  5. Top off each salad with a handful of chopped lettuce. Store in the refrigerator for 3 to 4 days. Pour the contents into a bowl when you are ready to eat!