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A Fare of the Heart
Two-Potato Salad with Spinach and Fresh Herb Dressing
This potato salad, with its unusual combination of yellow and sweet potatoes, is a great alternative to standard deli-style potato salads. It's also significantly lower in fat. For the best flavor, use fresh rosemary and thyme. The sweet potatoes are nicely balanced by the Dijon mustard in the dressing.
Makes: 12 Servings
Calories per Serving: 128
Nutrition: Total Fat: Less than 1 G. saturated fat; 19 G carbohydrates, 2 G. protein, 2 G. dietary fiber, 148 mg sodium.
Ingredients
1 pound boiling potatoes, preferably yellow-fleshed (such as Yukon Gold), peeled and cut into ¾ inch pieces
1 pound orange-flesh sweet potatoes, peeled and cut into ¾ inch pieces
1/4 cup Dijon mustard
3 tablespoons white wine vinegar
1/4 cup extra-virgin olive oil
2/3 cup minced shallots
1 tablespoon minced fresh rosemary
1 tablespoon minced fresh thyme
Salt and freshly ground black pepper
4 cups spinach leaves, washed and torn into bite-sized pieces, tightly packed
Preparation
Put the boiling potatoes and sweet potatoes in two separate pots with enough cold water to cover them. Cover both pots with tight-fitting lids and bring the water to a boil. Reduce the heat to a simmer and cook until just barely tender when pierced with a fork, about four to five minutes. )The potatoes will continue cooking after they are removed from the pot.)
Meanwhile, in a medium bowl, whisk together the mustard and vinegar. Gradually whisk in the olive oil until the mixture is smooth and well combined. Mix in the shallots, rosemary and thyme and season to taste with salt and pepper.
Drain the potatoes and transfer them to a large bowl. Drizzle in half of the dressing (about ¼ cup). Toss gently and set the salad aside to allow the potatoes to absorb the flavors while cooling. When the potatoes are at room temperature, gently mix in the spinach and the remaining dressing. Adjust the seasoning and serve at room temperature.
Cabbage and Carrot Slaw with Roasted Peanuts
Slaws made with mayonnaise are heavy with fat and often dull to the taste. This slaw stands out because of its lively, tart vinaigrette dressing. Eat it with a sandwich or pack it for a picnic. The peanuts, which contain healthy fat and protein, add more pizzazz.
Makes: Eight Servings
Nutrition/Per Serving: 70 calories; 5 g. total fat (less than 1 g saturated fat); 6 g carbohydrates, 2 g. protein, 2 g dietary fiber, 38 mg sodium.
Ingredients
1 tablespoon rice wine vinegar, or to taste
1 tablespoon seasame oil
1 teaspoon honey
1 teaspoon reduced sodium soy sauce
2 cups coarsely shredded carrots
2 cups coarsely shredded cabbage
1/3 cup chopped unsalted dry-roasted peanuts
Preparation
In a large bowl, whisk together the vinegar, sesame oil, honey and soy sauce. Add the carrots and cabbage and toss to blend. Sprinkle the peanuts on top and serve at room temperature.
Whole Wheat Pasta with Zucchini, Mushrooms and Basil
You may have heard of pasta primavera, which means "springtime pasta" in Italian. This is the pasta for summertime, with a colorful mélange of cancer-fighting garden vegetables. Fortified with Portobello mushrooms and whole wheat pasta to satisfy your appetite, this entrée is topped off with a touch of balsamic vinegar, fresh basil and parsley. Like brown rice, whole wheat pasta provides more fiber and nutrients than regular refined pasta.
Makes: 6 servings
Nutrition/per serving: 255 calories; 4 g total fat (less than 1 g. saturated fat), 48 g. carbohydrates, 10g. protein; 9 g. dietary fiber; 208 mg sodium
Ingredients
1 small yellow bell pepper, seeded and julienned
1/2 medium orange bell pepper, seeded and julienned
1 medium zucchin, julienned
1 medium carrot, pelled and julienned
1/2 cup finely chopped fresh basil, loosely packed
1 garlic clove, minced
1 teaspoon orange zest
1 tablespoon balsamic vinegar
1&1/2 tablespoons canola oil
1/2 teaspoon salt, or to taste
Pinch of cayenne
12 ounces whole wheat linguine
2 large Portobello mushrooms, cleaned
1/2 cup chopped flat leaf parsley, loosely packed, for garnish
Preparation
Put the bell peppers, zucchini and carrot in a medium bowl. Add the basil, garlic, orange zest, vinegar, oil, sale and cayenne. Toss the ingredients well to combine. Set aside the mixture to marinate.
Cook the pasta according to the package instructions. Meanwhile, prepare the mushrooms. Remove stems and discard or save for later use. Cut the edges off each mushroom to make squares. Discard edges or save for later use. Halve each square. Slice away the brown undersides, including the gills and discard. Then slice the mushrooms into long, thin strips and add them to the bowl with the marinated vegetables. Toss well, until the mushrooms are moist and start to soften.
Drain the pasta and divide it among six shallow bowls or plates. Top each serving with a quarter of the vegetables. Spoon the marinating liquid over the vegetables. Garnish with the parsley and serve.
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