Salad Nicoise

12 romaine lettuce leaves, washed and dried 2 cans (6 ½ oz) chunk light tuna in water, drained, or 1 lb fresh tuna, grilled and flaked ¾  lb new potatoes, cooked and halved 1 bag (9–10 oz) frozen string beans, cooked until crisp-tender 1 Tbsp capers, rinsed and dried 2 hard-boiled egg whites, quartered 1 med ripe tomato, cut in 8 wedges 8 anchovy filets, rinsed and dried (optional) ¼ cup Niçoise olives 4 very thin slices small red onion ¼ cup red wine vinegar 1 garlic clove, finely minced 2 Tbsp plus 1 tsp extra virgin olive oil Salt and freshly ground black pepper, to taste

Assemble the salad by tearing lettuce into large pieces. Arrange leaves to cover a serving platter. Mound tuna in center of platter. Arrange potatoes in a ring around tuna. Arrange beans around potatoes. Sprinkle capers over potatoes. Place hard-boiled egg whites, tomato wedges, and anchovies (if using) around beans, in alternating fashion. Sprinkle olives and arrange onion rings over top of salad.

In a small bowl, combine vinegar and garlic. Whisk in oil. Season to taste with salt and pepper. Pour dressing over salad, making sure to moisten fish well.

Place salad on buffet table to allow diners to serve themselves, or divide salad among four large plates to serve at a seated meal.

Makes 4 servings.

Per serving: 313 calories, 10 g total fat (1 g saturated fat), 26 g carbohydrate, 31 g protein, 5 g dietary fiber, 617 mg sodium.

Spinach And Mint Salad

1 cup mint leaves 6 cups baby spinach, washed and dried 1 Tbsp fresh lemon juice 1 Tbsp white wine vinegar 1 tsp honey, preferably wildflower Salt and freshly ground pepper, to taste 2 tsp extra virgin olive oil 6 red radishes, thinly sliced 12 grape or cherry tomatoes, halved 2 very thin red onion slices

Coarsely chop mint leaves. Place in a mixing bowl. Add spinach and toss to combine. To make the dressing, whisk together in a small bowl the lemon juice, vinegar, honey, salt, and a few grinds of pepper. Whisk in oil, continuing to beat dressing until it is cloudy and thickens slightly. Pour dressing over greens, tossing to coat them evenly.

Mound a quarter of the greens on each of four chilled salad plates. Arrange sliced radishes and tomato halves in a circular design around the greens. Separate onion slices into rings and place over greens. Serve immediately.

Makes 4 servings.

Per serving: 53 calories, 3 g total fat (<1 g. saturated fat), 7 g carbohydrate, 2 g protein, 2 g dietary fiber, 52 mg sodium.

 

Pasta Primavera

2 tsp extra virgin olive oil 6 garlic cloves, finely minced 1 can (28 oz) crushed tomatoes ¼ cup fat-free, reduced-sodium chicken or vegetable broth ½ cup sliced fresh basil leaves 1 small red onion, sliced thin 1 lb snow peas (fresh or frozen), sliced in half diagonally ½ lb asparagus, cut into 2-inch pieces 1 red bell pepper, seeded and diced 1 cup diced yellow squash 1 cup small green beans (cut diagonally if larger than 2 inches) 1 lb pasta, preferably whole grain (like linguine or fettuccine) ¼  cup grated Parmesan cheese, divided

Heat oil in a saucepan over medium heat until hot. Add garlic and sauté until golden, about 2 minutes. Add tomatoes and broth and cook over medium heat, about 5 minutes. Add basil and red onion, cover and remove from heat.

Meanwhile, fill a pot large enough to hold all the vegetables with water and bring to a boil over high heat. Add vegetables and cook 1 minute. Drain vegetables into a colander, reserving water to cook the pasta. Rinse vegetables with cold water and drain. In a bowl, mix together vegetables and tomato mixture. Add salt and pepper to taste. Cover and put aside.

Cook the pasta according to package directions, using water from vegetables. Drain and transfer pasta to a large bowl. Toss pasta with 3 Tbsp of Parmesan and then the vegetables. Add remaining cheese.

Makes 8 servings.

Per serving: 312 calories, 3 g total fat (<1 g saturated fat), 59 g carbohydrate, 13 g protein, 6 g dietary fiber, 204 mg sodium.

 

Spring Lamb And Couscous Pilaf

½ tsp ground cumin ½ tsp ground cinnamon 1 tsp ground coriander, divided 1 tsp salt 6 oz lamb (loin chop or tenderloin) 2 Tbsp canola oil, divided 1 box (10 oz) couscous (about 1½ cups) ½ cup dried apricots cut into slivers ½ cup Sultanas (golden raisins) 3 cups boiling water, divided ½ cup shelled pistachios, unsalted, or slivered almonds 2 cups frozen green peas Salt and white pepper to taste ¼ cup minced fresh mint leaves

Mix together cumin, cinnamon, half the coriander and salt. Rub into the lamb. Let stand 30 to 60 minutes.

Heat 1 Tbsp oil in a skillet over medium heat. Add couscous and stir, cooking 1 to 2 minutes, until grains turn translucent and shiny. Remove from heat. Mix in remaining coriander, apricots and raisins. Pour in 2 cups of boiling water, stirring briskly. Cover and let stand 7 minutes.

Meanwhile, toast nuts in a heavy skillet over medium heat, stirring, until lightly toasted, about 4 minutes. Transfer nuts to a small bowl.

Stir couscous with fork to fluff grains. Add remaining boiling water. Place peas on top of couscous. Cover and let stand 5 minutes more.

Cut lamb into thin, bite-sized pieces. Heat remaining oil in a skillet over medium-high heat. Add lamb and sauté until lightly browned. Transfer meat to the bowl with nuts.

Fluff couscous with a fork. Add salt and pepper to taste. Mix in lamb and nuts. Serve with mint sprinkled over top, if desired.

Makes 8 servings.

Per serving: 347 calories, 11 g total fat (2 g saturated fat), 48g carbohydrate, 13 g protein, 5 g dietary fiber, 338 mg sodium..

Asparagus Salad With Lemon-Soy Sauce

1¼ lbs thin asparagus stalks, cut diagonally into 1½-inch lengths 13 scallions, trimmed to include a little green 1 Tbsp canola oil 1/4 tsp fresh ginger, minced (or a dash of ground ginger) 1/2 cup fat free, reduced-sodium chicken broth 1 Tbsp rice vinegar 1 tsp soy sauce 1/2 tsp sugar Freshly ground black pepper, to taste Fresh lemon juice, to taste

Steam asparagus and 8 scallions in a steam basket over boiling water (or in the microwave, in a container with a small amount of water) until crisp-tender, about 5 minutes. Rinse with cold water to stop the cooking and set color. Drain and cool.

To make the dressing, heat oil in small saucepan over medium-high heat. Add ginger and stir until it begins to color. Meanwhile, mince 2 scallions; add to the saucepan and cook a few seconds. Add broth, vinegar, soy sauce and sugar. Set aside.

Just before serving, mince 3 scallions and place them in a large bowl. Add asparagus and remaining whole scallions. Bring the dressing to a boil over medium-high heat. Let boil 30 seconds. Stir in pepper. Taste and add lemon juice and pepper until you get a tart, peppery flavor that appeals to you. Toss the vegetables with the dressing.

Makes 4 servings.

Per serving: 69 calories, 4 g total fat (<1 g saturated fat), 8 g carbohydrate, 3 g protein, 2 g dietary fiber, 165 mg sodium.

Tomato-Scallion Soup

2 tsp olive oil ¾ cup scallions (green onions) chopped 3 tsp minced garlic ¾ cup pimento (roasted sweet red pepper), drained 1 cup water 2 cups non-fat, reduced-sodium chicken or vegetable broth 1 can (28 oz) crushed tomatoes in purée 1½ tsp dried basil 1½ tsp dried thyme 1 Tbsp chopped fresh parsley 1 can (16 oz) tomatoes (with no salt added)1/3  cup skim milk

Heat a large saucepan or Dutch oven over medium-high heat for about 30 seconds. Reduce heat to medium-low, add oil and roll it around the pan to coat the bottom evenly. Add the chopped scallions and cook about 8 to 10 minutes, or until tender. Add the minced garlic and cook 1 minute.

Meanwhile, purée the pimento with the water in a blender or food processor.

When the scallions and garlic have cooked, add the puréed pimento mixture, 2 cups broth, crushed tomatoes, basil, thyme and parsley. Drain the juice from the canned tomatoes into the pan. Coarsely chop the tomatoes and add to the pan.

Simmer 10 to 15 minutes. Add milk and cook a few minutes more to heat through. Do not allow to boil or the milk may curdle.

Makes 4 servings.

Per serving: 136 calories, 3 g total fat (<1 g saturated fat), 25 g carbohydrate, 7 g protein, 6 g dietary fiber, 581 mg sodium.