Nutritional a.n.a.lysis: 131 calories, FAT 14 g, PROTEIN .2 g, CARB 1 g, FIBER 0 g, CHOL 0 mg, IRON 0 mg, SODIUM 16 mg, CALC 4 mg Sesame-Miso Vinaigrette Miso is fermented soy paste and is believed to aid digestion. It can be found at any Asian market and at many grocery stores. Try this sauce with st.u.r.dy greens and firm vegetables like cuc.u.mbers or radishes.
MAKES 2 SERVINGS.
Preparation time: 5 minutes 2 tablespoons extra-virgin olive oil 1 teaspoon dark sesame oil 3 tablespoons rice wine vinegar 1 teaspoon golden miso 1 teaspoon sugar 1 teaspoon minced fresh ginger Salt and freshly milled black pepper to taste Stir together all of the ingredients in a salad bowl. Taste and adjust seasonings. Layer salad greens on top of the dressing. Toss just before serving.
Nutritional a.n.a.lysis: 155 calories, FAT 16 g, PROTEIN .4 g, CARB 3 g, FIBER .32 g, CHOL 0 mg, IRON 0 mg, SODIUM 686 mg, CALC 5 mg Three-Citrus Vinaigrette MAKES 2 SERVINGS.
Preparation time: 5 minutes 1 tablespoon fresh lemon juice 1 tablespoon fresh lime juice 1 tablespoon fresh orange juice 1 teaspoon rice wine vinegar 3 tablespoons extra-virgin olive oil teaspoon sugar Salt and freshly milled black pepper to taste Mix all of the ingredients in a large salad bowl. Layer lettuce leaves onto the dressing. Toss just before serving.
Nutritional a.n.a.lysis: 101 calories, FAT 20 g, PROTEIN .1 g, CARB 0 g, FIBER .1 g, CHOL 0 mg, IRON 0 mg, SODIUM 290 mg, CALC 2.3 mg ABOUT DRY RUBS.
Every cuisine has dry rubs in some form or another, even Texas barbecue always starts with a dry rub. Unlike using a wet marinade, rubbing a piece of meat with dry spices before cooking means you can sear the meat properly, thus locking in the juices. A liquid sauce is good for glazing a piece of meat after it has been seared and during the last 15 minutes of cooking time. Sauces are also good for dipping after the meat has been cooked.
Every high-protein cook should have a few dry rubs in his or her bag of kitchen tricks. They add big flavor while adding only a negligible number of carbohydrates, and if you make them up in advance, they are convenient, too. The lack of time to cook, think about cooking, or even eat is one of the primary reasons we let our diets get out of control.
Ready-mixed dry rubs are becoming available in many of the better grocery stores, but they"re so easy to make, why go to the expense? We offer you a dozen that you can make up in advance and keep on hand for an emergency dinner. Take an evening, put on some CDs, and bottle yourself at least a couple of different dry rubs. Label them clearly, and even jot down on the label what to spread them on. This is one of those st.i.tch-in-time activities that you will come to appreciate on many occasions. You can go two weeks without repeating the same flavor combo with these additions to your pantry. And we encourage you to develop your own secret dry rubs.
Because the calories and carb count for each of these dry rubs (serving size is about teaspoon) is negligble, use them any time.
How to Use a Dry Rub As soon as you get the meat or fish out of the refrigerator, pat it dry of its own juices and rub rub (not sprinkle) the meat on both sides with 1 teaspoon of dry rub per pound of meat, chicken, fish, etc. Pretty simple, really. Let the meat rest while you prep the other ingredients and dishes. Then just grill or broil. For extra flavor, you can rub the meat with a little olive oil or lemon juice. This is especially good for very lean cuts of meat and fish. (not sprinkle) the meat on both sides with 1 teaspoon of dry rub per pound of meat, chicken, fish, etc. Pretty simple, really. Let the meat rest while you prep the other ingredients and dishes. Then just grill or broil. For extra flavor, you can rub the meat with a little olive oil or lemon juice. This is especially good for very lean cuts of meat and fish.
White Pepper and Clove Dry Rub White pepper and cloves combine to perfume any meat nicely. Try it on fish, chicken, veal, and pork.
MAKES ABOUT CUP.
Preparation time: 5 minutes cup white peppercorns 1 tablespoon ground allspice 1 tablespoon ground cinnamon 1 tablespoon ground savory 2 tablespoons whole cloves 2 tablespoons ground nutmeg 2 tablespoons paprika 2 tablespoons dried thyme Combine all of the ingredients in a blender or food processor. Store in a jar with a tight-fitting lid.
Nutritional a.n.a.lysis: 12 calories, FAT 1 g, PROTEIN .2 g, CARB 2 g, FIBER 1 g, CHOL 0 mg, IRON 1 mg, SODIUM 3 mg, CALC 24 mg Chili Dry Rub This dry rub is a standby in our homes. Fast and flavorful, it really goes with anything: pork, chicken, steaks, even salmon steaks.
MAKES ABOUT CUP.
Preparation time: 5 minutes 3 tablespoons garlic powder 3 tablespoons paprika 1 tablespoon chili powder 2 teaspoons salt 1 teaspoon freshly milled black pepper, or to taste teaspoon cayenne Grind the spice mixture in a food processor or blender, or use a mortar and pestle. Store in a jar with a tight-fitting lid.
Nutritional a.n.a.lysis: 22 calories, FAT .5 g, PROTEIN 1 g, CARB 4 g, FIBER 1 g, CHOL 0 mg, IRON 1 mg, SODIUM 593 mg, CALC 11 mg Bourbon Street Spice Blend This goes on pork and chicken, shrimp and crab, and, of course, crayfish. Play some jazz and spice up a meal.
MAKES ABOUT CUP.
Preparation time: 5 minutes 2 tablespoons paprika 1 tablespoon cayenne 1 tablespoon dry mustard 2 teaspoons salt 2 teaspoons freshly milled black pepper 2 teaspoons garlic powder 2 teaspoons ground sage 1 teaspoon white pepper 1 teaspoon onion powder 1 teaspoon ground c.u.min 1 teaspoon dried thyme 1 teaspoon dried oregano Mix all of the ingredients in a small bowl. Store in a jar with a tight-fitting lid.
Nutritional a.n.a.lysis: 22 calories, FAT .9 g, PROTEIN 1 g, CARB 3 g, FIBER 1 g, CHOL 0 mg, IRON 1 mg, SODIUM 583 mg, CALC 25 mg Homemade Curry Powder Curry spice blends are found in cuisines ranging from Africa to Korea. Once you get used to the idea of mixing your own curry, you won"t go back to the store-bought variety, which often has too much celery seed and salt. Keep this on hand and customize it when you season your food, adding more of whatever spice you want to be more prominent. Trial and error will teach you what is good. That way, no curry dish you make will taste the same! This is good on fish, chicken, lamb, and vegetables.
MAKES ABOUT CUP.
Preparation time: 5 minutes 3 tablespoons ground coriander 2 tablespoons ground c.u.min 1 tablespoons turmeric 1 tablespoon ground cloves 2 teaspoons ground cinnamon 2 teaspoons ground nutmeg 1 teaspoons ground cardamom 1 teaspoons ground ginger 1 teaspoon freshly milled black pepper 1 teaspoon cayenne In a small bowl, mix all of the ingredients. Store in a jar with a tight-fitting lid.
Nutritional a.n.a.lysis: 18 calories, FAT 1 g, PROTEIN 1 g, CARB 3 g, FIBER 1 g, CHOL 0 mg, IRON 2 mg, SODIUM 6 mg, CALC 32 mg Basic Jerk Seasoning The flavors of the Caribbean will make any diner at your table happy. Try it on chicken, pork, and beef.
MAKES ABOUT CUP.
Preparation time: 5 minutes 1 tablespoon onion powder 1 tablespoon ground allspice 1 tablespoon freshly milled black pepper 1 tablespoon cayenne 1 tablespoon garlic powder 1 teaspoon dried thyme 1 teaspoon ground cinnamon teaspoon habanero chile powder teaspoon ground nutmeg 2 bay leaves 1 tablespoon salt 1 teaspoon sugar Grind up all ingredients in a food processor or blender. Store in a jar with a tight-fitting lid.
Nutritional a.n.a.lysis: 16 calories, FAT .3 g, PROTEIN .5 g, CARB 4 g, FIBER 1 g, CHOL 0 mg, IRON 1 mg, SODIUM 874 mg, CALC 22 mg Louisiana Swampland Dry Rub Put a little BAM in your dinner with this Cajun spice rub. It will heat up any meal. It is especially good on pork, chicken, shrimp, and crab. Keep it on hand for those nights you have a craving for something down and dirty with a real bite.
MAKES ABOUT CUP.
Preparation time: 5 minutes 2 tablespoons garlic powder 2 tablespoons paprika 2 tablespoons dried oregano 2 tablespoons dried thyme 1 tablespoon freshly milled black pepper 1 tablespoon onion powder 1 teaspoon cayenne (or as much as you can take) 1 teaspoon salt Grind up all ingredients in a blender or food processor. Store in a jar with a tight-fitting lid.
Nutritional a.n.a.lysis: 17 calories, FAT .4 g, PROTEIN .7 g, CARB 4 g, FIBER 1 g, CHOL 0 mg, IRON 1.6 mg, SODIUM 180 mg, CALC 31 mg North African Spice Rub Katherine got this from a friend who has traveled extensively in Tunisia and Morocco. The ingredient list may be intimidating, but once you have it on hand you won"t want to live without it. Try it on salmon, chicken, beef, and lamb.
MAKES ABOUT CUP.
Preparation time: 5 minutes 1 tablespoon ground cardamom 1 tablespoon ground cinnamon 2 teaspoons ground nutmeg 1 teaspoons turmeric 1 teaspoon ground cloves 1 teaspoon ground ginger 1 teaspoon ground c.u.min 1 teaspoon cayenne 1 teaspoon ground coriander teaspoon lavender teaspoon fennel seed 1 teaspoon salt Grind up all of the ingredients in a food processor or with a mortal and pestle. Store in a jar with a tight-fitting lid.
Nutritional a.n.a.lysis: 17 calories, FAT 7 g, PROTEIN 4 g, CARB 3 g, FIBER 2 g, CHOL 0 mg, IRON 1 mg, SODIUM 390 mg, CALC 27 mg Gordon"s Super Fast Spice Rub Ever heard the saying, "The cobbler has no shoes"? Well, the same saying can be applied to a cookbook writer"s family, only meals are what"s missing. Here is a solution that Katherine"s husband came up with for the ubiquitous pork chops and chicken thighs that they keep in the freezer for emergency dinners. Gordon discovered that this blend is even good on eggs and cottage cheese. Rub it on chicken, pork, veal, fish, and beef.
MAKES ABOUT CUP.
Preparation time: 5 minutes 2 tablespoons adobo seasoning (see note) 2 tablespoons five-spice powder (see note) 1 teaspoon salt Freshly milled black pepper to taste.
Mix all of the ingredients together. Store in a jar with a tight-fitting lid.
NOTE: Five-spice powder is available in Asian groceries; adobo seasoning is found in the Hispanic section of most supermarkets.
Nutritional a.n.a.lysis: 16 calories, FAT 1 g, PROTEIN 1 g, CARB 3 g, FIBER 2 g, CHOL 0 mg, IRON 1 mg, SODIUM 438 mg, CALC 15 mg Texas Big Flavor Rub Like many things Texan, this rub delivers a big flavor. Unlike other parts of the South, Texans rarely use sugar in their spice mixtures. This one is especially good on beef (naturally)! It"s great on chicken, pork, and salmon steaks, too.
MAKES ABOUT 1 CUP.
Preparation time: 5 minutes cup salt cup paprika cup chili powder 3 tablespoons freshly milled black pepper 2 tablespoons garlic powder 1 tablespoon ground c.u.min 2 teaspoons cayenne Combine all of the ingredients in a small bowl. Store in a jar with a tight-fitting lid.
Nutritional a.n.a.lysis: 16 calories, FAT 1 g, PROTEIN 1 g, CARB 3 g, FIBER 1 g, CHOL 0 mg, IRON 1 mg, SODIUM 1,764 mg, CALC 18 mg Clove and Paprika Dry Rub Don"t be intimidated by the long list of spices. For those days when you need something fast and good and different, different, this works wonders on fish, fowl, pork, or beef. It even goes on some pureed vegetable, like cauliflower or fennel. this works wonders on fish, fowl, pork, or beef. It even goes on some pureed vegetable, like cauliflower or fennel.
MAKES ABOUT 1 CUP.
Preparation time: 5 minutes 2 bay leaves 2 tablespoons ground cloves 2 tablespoons ground nutmeg 2 tablespoons sweet Hungarian paprika 2 tablespoons dried thyme 1 tablespoon ground allspice 5 tablespoons ground white pepper 1 teaspoon salt Mix the ingredients together in a shallow bowl. Store in a jar with a tight-fitting lid.
Nutritional a.n.a.lysis: 18 calories, FAT 1 g, PROTEIN 1 g, CARB 4 g, FIBER 2 g, CHOL 0 mg, IRON 2 mg, SODIUM 149 mg, CALC 32 mg Parsley, Sage, Rosemary, and Thyme Dry Rub The flavors of this rub are subtle and excellent for sauteing, grilling, baking, or braising chicken or fish.
MAKES ABOUT CUP.
Preparation time: 5 minutes cup onion powder cup paprika 1 tablespoon ground black pepper teaspoon cayenne 1 tablespoon dried parsley 1 tablespoon dried sage 1 tablespoon crumbled rosemary 1 tablespoon dried thyme Combine all of the ingredients in a blender or food processor. Store in a jar with a tight-fitting lid.
Nutritional a.n.a.lysis: 16 calories, FAT .4 g, PROTEIN 1 g, CARB 3 g, FIBER 1 g, CHOL 0 mg, IRON 1 mg, SODIUM 2 mg, CALC 25 mg Taos Mountain Chipolte Rub Katherine and Gordon have spent many wonderful Christmases on Taos Mountain. Here is a recipe a local shared with them. It is great on chicken, veal, pork, and beef as well as on freshly roasted corn and on cuc.u.mbers.
MAKES ABOUT 1 CUP.
Preparation time: 5 minutes 5 dried chipotle chiles 5 dried ancho chiles cup garlic powder cup dried oregano 2 tablespoons salt Mix together all ingredients in a blender or food processor. Store in a jar with a tight-fitting lid.
Nutritional a.n.a.lysis: 23 calories, FAT .4 g, PROTEIN 1 g, CARB 5 g, FIBER 2 g, CHOL 0 mg, IRON 1 mg, SODIUM 875 mg, CALC 25 mg Ginger and Clove Dry Rub Here is a spicy variation on the theme that"s especially good on chicken, fish, and lamb, though it works for pork and beef, too.
MAKES ABOUT CUP.
Preparation time: 5 minutes 3 tablespoons ground ginger 3 tablespoons garlic powder 3 tablespoons paprika 3 tablespoons dried thyme 1 tablespoon ground celery seed 1 teaspoon ground cloves 1 teaspoon salt 1 teaspoon freshly milled black pepper Pinch of cayenne Combine all of the ingredients in a small bowl. Store in a jar with a tight-fitting lid.
Nutritional a.n.a.lysis: 20 calories, FAT .5 g, PROTEIN 1 g, CARB 4 g, FIBER 1 g, CHOL 0 mg, IRON 2 mg, SODIUM 169 mg, CALC 33 mg Mexican Mint Rub Choose this Mexican rub for lamb or fish. Heightened the flavor each time you use it by rubbing the meat with lemon juice just before adding the dry rub.
MAKES ABOUT 1 CUP.
Preparation time: 5 minutes cup dried mint leaves cup onion powder 2 tablespoons salt 2 teaspoons ground coriander 2 teaspoons freshly milled black pepper 1 teaspoon ground allspice Combine all ingredients in a blender of food processor. Store in a jar with a tight-fitting lid.
Nutritional a.n.a.lysis: 14 calories, FAT .1 g, PROTEIN 1 g, CARB 3 g, FIBER 1 g, CHOL 0 mg, IRON 4 mg, SODIUM 881 mg, CALC 44 mg
THE SIDES: SALSAS, SLAWS, CHUTNEYS, SALADS, AND PUReES.
For us, one of the keys to staying on any regimen, be it diet, exercise, or anything, is fighting boredom. To keep high-protein meals interesting, it is important to branch out from steamed broccoli and spinach. Here are a dozen of our favorite combos that help us avoid bland steamed veggies! All of these accompaniments go together quickly, use bright flavors and colors, and have a great texture. to staying on any regimen, be it diet, exercise, or anything, is fighting boredom. To keep high-protein meals interesting, it is important to branch out from steamed broccoli and spinach. Here are a dozen of our favorite combos that help us avoid bland steamed veggies! All of these accompaniments go together quickly, use bright flavors and colors, and have a great texture.
What we have tried to do is to combine simple flavors, textures, and beautiful colors for smashing results. We hope you will use these a.s.sorted side dishes as a guide and begin to create your own.
Celery, Black Olive, and Caper Salsa This salad is salty, crunchy, and sour all at once. The green celery is beautiful against the black olives. Serve with beef, chicken, or fish.
MAKES 2 SERVINGS.
Preparation time: 15 minutes 1 tablespoon fresh lemon juice 2 tablespoons red wine vinegar 3 tablespoons extra-virgin olive oil cup coa.r.s.ely chopped celery cup black olives, pitted and sliced 2 tablespoons drained capers cup chopped fresh flat-leaf parsley Salt and freshly milled black pepper to taste In a medium bowl, combine the lemon juice, red wine vinegar, and olive oil. Toss in the celery, olives, capers, and parsley. Taste and add salt and pepper as needed. Chill until just before serving.
Nutritional a.n.a.lysis: 200 calories, FAT 21 g, PROTEIN 1 g, CARB 4 g, FIBER 2 g, CHOL 0 mg, IRON 1 mg, SODIUM 939 mg, CALC 27 mg Arugula, Bell Pepper, and Pepperoni Salad We learned this wonderful Italian salad from a favorite restaurant in Carroll Gardens, Brooklyn. It combines spicy arugula, sweet bell pepper, and salty pepperoni for a satisfying foil to any grilled meat.
MAKES 2 SERVINGS.
Preparation time: 15 minutes 2 tablespoons red wine vinegar 3 tablespoons extra-virgin olive oil 1 garlic clove, finely chopped red bell pepper, seeded and coa.r.s.ely chopped yellow bell pepper, seeded and coa.r.s.ely chopped 1 bunch arugula, stems removed 3 ounces pepperoni, thinly sliced 2 tablespoon drained capers Salt and freshly milled pepper to taste In medium bowl, combine the red wine vinegar, olive oil, and chopped garlic. Toss in the bell peppers, arugula, pepperoni, and capers. Toss thoroughly. Taste and add salt and pepper as needed. Chill until just before serving.
Nutritional a.n.a.lysis: 424 calories, FAT 40 g, PROTEIN 10 g, CARB 8 g, FIBER 2 g, CHOL 34 mg, IRON 1 mg, SODIUM 1,767 mg, CALC 23 mg Beet, Fennel, and Walnut Chutney Red beets, crunchy fennel, and walnuts flavored with basil and tarragon-what a combo. If you"ve sworn off beets as a high-carb food, welcome them back to your diet, judiciously.
MAKES 2 SERVINGS.
Preparation time: 15 minutes 2 tablespoons extra-virgin olive oil 2 tablespoon fresh lemon juice teaspoon sugar 1 tablespoon chopped fresh basil 1 tablespoon fresh tarragon leaves Half a 14-ounce can beets, drained and chopped 1 fennel bulb, cored and chopped cup walnuts, toasted Salt and freshly milled pepper to taste In a medium bowl, combine the olive oil, lemon juice, sugar, basil, and tarragon. Add the beets, fennel, and walnuts. Toss thoroughly. Taste and add salt and pepper as needed. Chill until just before serving.
Nutritional a.n.a.lysis: 150 calories, FAT 12 g, PROTEIN 2 g, CARB 11 g, FIBER 3 g, CHOL 0 mg, IRON 2 mg, SODIUM 418 mg, CALC 49 mg Wilted Escarole and Bacon Slaw The bitter flavor of escarole juxtaposed with the salty flavor of bacon, all complemented by cognac and vinegar, lifts any menu to delicious heights.
MAKES 2 SERVINGS.
Preparation time: 15 minutes Cooking time: 10 minutes 1 tablespoon extra-virgin olive oil 3 ounces bacon, chopped 1 garlic clove, chopped 1 tablespoon red wine vinegar 1 tablespoon cognac 8 ounces escarole, washed and shredded Salt and freshly milled pepper to taste In a medium skillet, combine the olive oil and bacon and cook over medium-low heat for 5 to 6 minutes. Add the garlic and cook for 1 minute. Add the vinegar and cognac, stir, then add the shredded escarole and cook for 1 more minute, tossing thoroughly. The escarole will wilt just a bit. Taste and add salt and pepper as needed. Serve at once.
Nutritional a.n.a.lysis: 183 calories, FAT 14 g, PROTEIN 6 g, CARB 5 g, FIBER 4 g, CHOL 12 mg, IRON 1 mg, SODIUM 830 mg, CALC 66 mg Ginger Jicama Slaw The bright flavors of ginger and jicama make a meal feel exotic. Pair this salad with pork, beef, chicken, or fish. h.e.l.l, just eat it plain. You will love it.
MAKES 2 SERVINGS.
Preparation time: 15 minutes 2 tablespoons cider vinegar 2 tablespoons extra-virgin olive oil 1 tablespoon Dijon mustard 1 tablespoon ketchup packet sugar subst.i.tute (optional) 1 garlic clove, finely chopped 1 cup shredded cabbage cup julienned jicama cup julienned carrot 1 tablespoon chopped fresh ginger cup chopped fresh cilantro Salt and freshly milled pepper to taste In a medium bowl, combine the vinegar, olive oil, mustard, ketchup, sugar subst.i.tute, and garlic. Mix thoroughly. Toss in the cabbage, jicama, carrot, ginger, and cilantro and mix well. Taste and add salt and pepper as needed.
Nutritional a.n.a.lysis: 182 calories, FAT 15 g, PROTEIN 2 g, CARB 12 g, FIBER 3 g, CHOL 0 mg, IRON 1 mg, SODIUM 1 mg, CALC 45 mg Green Beans and Jicama Salad The crunch of jicama makes this an unusually satisfying bean salad; pack it on your next picnic.
MAKES 2 SERVINGS.
Preparation time: 10 minutes Cooking time: 5 minutes 4 ounces green beans, trimmed 2 tablespoons red wine vinegar 1 teaspoon ground c.u.min 3 tablespoons fresh lime juice 2 tablespoons extra-virgin olive oil 2 tablespoons chopped fresh cilantro medium tomato, chopped 4 ounces jicama, peeled and cut in thin julienne strips Bring water to a boil in a medium sauce pan. Boil the green beans for about 5 minutes, just until they are bright green and a little softened. Drain well. Meanwhile, in a medium bowl, combine the vinegar, c.u.min, lime juice, and olive oil. Toss in the cilantro, tomato, jicama, and the green beans.
Nutritional a.n.a.lysis: 153 calories, FAT 14 g, PROTEIN 1 g, CARB 7 g, FIBER 2 g, CHOL 0 mg, IRON 1 mg, SODIUM 6 mg, CALC 21 mg Lemongra.s.s Hot and Spicy Cabbage Slaw The flavors of lemongra.s.s and hot pepper will really get your juices flowing. This mouthwatering slaw goes with beef, pork, chicken, or fish.
MAKES 2 SERVINGS.
Preparation time: 10 minutes Marinating time: 10 minutes 3 tablespoons rice wine vinegar 2 tablespoons vegetable oil 1 garlic clove teaspoon cayenne teaspoon sugar 1 tablespoon ketchup 1 tablespoon chopped fresh ginger 1 teaspoon salt 3 lemongra.s.s stalks, white bottom portions only 8 ounces Chinese cabbage, thinly sliced medium carrot, peeled and shredded 1 teaspoon freshly milled black pepper In a medium bowl, combine the vinegar, oil, garlic, cayenne, sugar, ketchup, ginger, salt, and lemongra.s.s. Let it stand for 10 minutes. Toss in the cabbage and carrot. Taste and add salt and black pepper as needed. Remove the lemongra.s.s just before serving.
Nutritional a.n.a.lysis: 172 calories, FAT 14 g, PROTEIN 2 g, CARB 10 g, FIBER 5 g, CHOL 0 mg, IRON 1 mg, SODIUM 1,271 mg, CALC 103 mg Red Cabbage, Blue Cheese, and Apple Slaw Walnut oil is an earthy alternative to olive oil. Its distinct yet subtle flavor really adds to this complex slaw. Serve it with lamb, pork, or chicken.
MAKES 2 SERVINGS.
Preparation time: 15 minutes 2 tablespoons red wine vinegar 3 tablespoons walnut oil 2 teaspoons Dijon mustard 8 ounces cabbage, shredded unpeeled green apple, cored and grated Salt and freshly milled pepper to taste 2 ounces blue cheese, crumbled In a medium bowl, combine the vinegar, walnut oil, and mustard; mix well. Toss in the cabbage, apple, and salt and pepper. Taste and adjust seasoning. Add the blue cheese and toss again.
Nutritional a.n.a.lysis: 360 calories, FAT 31 g, PROTEIN 10 g, CARB 14 g, FIBER 3 g, CHOL 27 mg, IRON 1 mg, SODIUM 1,222 mg, CALC 251 mg Roasted Red Pepper and Feta Salsa Roasted red pepper, thyme, and feta cheese combine to make a fresh, rich-tasting salad to serve with any grilled lamb. The robust olives marry nicely with the earthy feta cheese.
MAKES 2 SERVINGS.
Preparation time: 15 minutes 1 tablespoon red wine vinegar 2 tablespoons fresh lemon juice 2 tablespoons finely chopped fresh thyme small red onion, finely chopped 1 garlic clove, finely chopped tablespoons extra-virgin olive oil cup drained Greek olives 2 roasted red bell peppers, seeded and chopped 6 ounces feta cheese, crumbled Salt and freshly milled black pepper to taste In a medium bowl, combine the vinegar, lemon juice, thyme, red onion, garlic, and olive oil. Toss in the olives, peppers, and feta cheese. Taste and add salt and pepper as needed; the feta will be quite salty.
Nutritional a.n.a.lysis: 371 calories, FAT 32 g, PROTEIN 13 g, CARB 9 g, FIBER 1 g, CHOL 76 mg, IRON 1 mg, SODIUM 1,542 mg, CALC 457 mg Warm Roasted Asparagus and Pimiento Salad Warm asparagus tossed in the vinaigrette and garnished with the salty pimientos leaves you feeling totally satisfied. Serve with grilled chicken or fish or beef.
MAKES 2 SERVINGS.
Preparation time: 15 minutes Roasting time: 10 minutes 12 ounces asparagus 3 tablespoons extra-virgin olive oil 1 garlic clove, chopped 2 tablespoons white wine vinegar teaspoon Dijon mustard 1 tablespoon finely chopped fresh flat-leaf parsley 3 tablespoons chopped pimientos 2 tablespoons fresh lemon juice Salt and freshly milled black pepper to taste Preheat the oven to 400F. Wash the asparagus. Hold each piece in your fingers and snap off the bottom where it breaks naturally. Slice each spear diagonally into 1-inch pieces. Toss the asparagus with 2 tablespoons of the olive oil and the chopped garlic. Arrange the chopped spears in the bottom of a well-greased 14-inch gla.s.s baking dish. Roast for 10 minutes.
Meanwhile, in a medium bowl, mix together the vinegar, mustard, parsley, pimientos, lemon juice, and remaining olive oil. Taste and add salt and pepper as needed.
Add the roasted asparagus pieces to the dressing and toss thoroughly. Serve warm or at room temperature.
Nutritional a.n.a.lysis: 241 calories, FAT 21 g, PROTEIN 4 g, CARB 11 g, FIBER 4 g, CHOL 0 mg, IRON 2 mg, SODIUM 606 mg, CALC 47 mg Warm Kale and Red Onion Salad Kale has a wonderful bitter flavor that is a great foil for a subtle dish such as chicken, but it also stands up to a more gamy main course such as lamb.
MAKES 2 SERVINGS.
Preparation time: 15 minutes Cooking time: 10 minutes 3 tablespoons extra-virgin olive oil 1 medium shallot, minced 1 tablespoon red wine vinegar 8 ounces kale, washed and dried 1 medium green bell pepper, chopped medium red onion, chopped Salt and freshly milled pepper to taste 2 tablespoons drained capers In a medium saucepan, heat 2 tablespoons of the olive oil over medium heat. Stir in the shallots and saute for 1 minute. Stir in the vinegar and kale and cook for 1 more minute, just until the kale wilts. Divide the kale between two plates. In the same pan heat remaining tablespoon of olive oil. Stir in the pepper, onion, and salt and pepper. Cook over medium-high heat for about 5 minutes, stirring occasionally. Top the kale with the bell peppers and onion and garnish with the capers. Serve at once.
Nutritional a.n.a.lysis: 243 calories, FAT 22 g, PROTEIN 4 g, CARB 12 g, FIBER 4 g, CHOL 0 mg, IRON 2 mg, SODIUM 927 mg, CALC 102 mg Watercress Endive and Goat Cheese Salad The earthy flavor of goat cheese, combined with the spicy watercress and the bitter endive, is a great foil for the sweetened vinaigrette. The sweetness is delicious when matched to any grilled meats.
MAKES 2 SERVINGS.
Preparation time: 15 minutes 2 tablespoons raspberry vinegar teaspoon dijon mustard packet sugar subst.i.tute (optional) 2 tablespoons extra-virgin olive oil 1 tablespoon black olives 1 head Belgian endive, leaves separated 1 bunch watercress, stems removed 2 ounces goat cheese, crumbled salt and freshly milled pepper to taste In a medium bowl, mix together the vinegar, mustard, sugar subst.i.tute if using, and olive oil. Toss in the olives, endive, watercress, and goat cheese. Taste and add salt and pepper as needed.
Nutritional a.n.a.lysis: 27 calories, FAT 1 g, PROTEIN 2 g, CARB 3 g, FIBER 1 g, CHOL 2 mg, IRON 1 mg, SODIUM 650 mg, CALC 38 mg VEGETABLE PUReES: ELEVEN REASONS NOT TO EAT MASHED POTATOES.
Don"t write vegetable purees off as baby food. They are deliciously sophisticated, combining interesting flavors and beautiful colors into a wonderful comfort food texture. You can pair them with any grilled meat with a dry rub. Most of the recipes serve four (they store and reheat well) and contain fewer than 15 grams of carbohydrates per serving. Give them a try.