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2. Arrange the romaine leaves on 4 plates. Stir the chopped cilantro and mint into the beans, mound the salad on top of the romaine and garnish with the cilantro sprigs.
One Serving: Calories 113 kcal, Protein 6 gm, Carbohydrate 17 gm, Cholesterol 0, Total Fat 3.1 gm, Saturated Fat .4 gm
3 medium tomatoes, seeded and chopped, about 3 cups
1 small cucumber, seeded and chopped
2 cups plain low-fat yogurt
1/4 cup finely chopped red onion
1 tablespoon fresh chopped cilantro
1 teaspoon hot pepper sauce
1/2 teaspoon salt
In large bowl combine all ingredients until well mixed. Cover and refrigerate at least 1 hour. Use as a condiment to serve with grilled chicken or fish or as a dip with vegetables. Makes about 4 cups.
Nutrition facts per serving: 25 calories, 2 grams protein, 0.5 grams fat, 98 milligrams sodium, 2 milligrams cholesterol.
Four main-course servings.
Although the idea of this wonderful salad is to use up leftover cooked chicken,
you can roast a whole chicken just to make it. It is perfect for a buffet
or picnic. The list of ingredients may seem intimidating, but all you have
to do is combine them. The complexity of flavors heightens the effect on
the palate. Once assembled, the salad must be eaten right away. The pomegranate
juice draws moisture out of the ingredients, and the papain in the papaya
breaks down the chicken if the salad is left to stand for any length of
time.
2 cups cooked chicken, cut into 1-inch pieces
1/2 cup walnuts or peanuts, coarsely chopped
1 ripe papaya, peeled, seeded and cut into H-inch dice
1/3 cup minced red onion
1 head radicchio, leaves separated and shredded
1/3 cup fresh tart pomegranate juice or 2 teaspoons
pomegranate molasses mixed
with 3 tablespoons orange juice
2 teaspoons finely chopped garlic
2 teaspoons finely chopped fresh ginger root
1/4 cup finely chopped fresh cilantro
1 to 2 teaspoons minced fresh chilies, or to taste
1 teaspoon cumin seeds, toasted and crushed
Kosher salt (optional)
Just before serving, combine chicken, walnuts or peanuts, papaya, onion,
radicchio, pomegranate juice, garlic, ginger root, cilantro, chilies and
cumin seeds in a large shallow ceramic bowl and toss. Taste for seasoning,
adding salt, if desired, and serve.
Pomegranate molasses is a reduction of pomegranate juice with a long shelf
life. It can be reconstituted by mixing 2 teaspoons in 1/2 cup water.
Per serving: 320 calories; 26 grams protein; 26 grams carbohydrates; 13
grams fat; 59 milligrams cholesterol; 2 grams saturated fat; 81 milligrams
sodium.
1/2 cup rice vinegar
2 tablespoons sugar
1 teaspoon salt
2 tablespoons chopped fresh red chilies, or to taste (if unavailable, use
about 1 tablespoon dried )
1/2 cup sliced shallots
2 cups sliced cucumbers
2 tablespoons chopped peanuts
2 tablespoons chopped cilantro
green onion for garnish
Combine the vinegar, sugar and salt in a saucepan. Cook over low heat, stirring constantly, until the sugar and salt are completely dissolved. Remove from the heat and cool to room temperature. Combine the vinegar mixture with the chilies, shallots and cucumbers; mix well. Serve immediately or the cucumbers will become soft. Sprinkle with peanuts and cilantro. Garnish with green onion. Makes four servings.
1 pound penne, rotini or other medium pasta shape, uncooked
12-ounce jar roasted red peppers, rinsed, drained and cut into thin strips
12-ounce jar marinated artichoke hearts, drained, coarsely chopped
1 cup diced muenster, brick or provolone cheese
1 cup mushrooms, sliced
1/2 cup chopped red onion
1/3 cup chopped fresh basil
2/3 cup low-fat Caesar or Italian salad dressing
Freshly ground black pepper
Sliced pepperoncini peppers (optional)
Prepare pasta according to package directions. While pasta is cooking, combine
pepper strips, artichoke hearts, cheese, mushrooms, onion and basil in a
large bowl.
When pasta is done, drain and rinse with cold water. Drain well and add
pasta and dressing to bowl; toss well. Cover; refrigerate at least 1 hour
before serving. Makes eight servings.
Nutrition facts per serving: 482 cal., 16.9 g pro., 73.3 g carbo., 13.5
g fat, 14.7 mg chol., 778 mg sodium. Calories from fat: 25 percent.
2 large red apples
1 tablespoon lemon juice
1/3 cup fat-free mayonnaise
1/3 cup plain fat-free yogurt
2 teaspoons sugar
4 boneless, skinless chicken breasts, cooked and cut up
4 large stalks celery, chopped
1/2 cup raisins
Greek seasoning, to taste
1 tablespoon chopped pecans, toasted
Chop apples, leaving peel on; sprinkle with lemon juice.
Mix mayonnaise and yogurt with sugar.
In a large bowl, combine apple and mayonnaise mixtures with chicken, celery
and raisins. Season to taste. Spoon salad on 8 plates. Sprinkle each serving
lightly with the chopped pecans. Serves eight at 3 fat grams each.
French lentil salad is a tasty combination of green lentils, colorful
fresh vegetables and flavorful seasonings. Vinaigrette adds tang as it is
absorbed by the lentils. A handful of goat cheese gives the salad just the
right creamy balance.
2 cups green lentils, rinsed and picked over
2 tablespoons instant minced onion
1 1/2 teaspoons salt
1 1/2 teaspoons garlic powder
1/2 cup diced celery
1/2 cup diced carrot
2 cups sliced and quartered yellow squash
3/4 cup olive oil
1/2 cup red-wine vinegar
1 tablespoon freeze-dried chives
1 1/2 teaspoons tarragon leaves, crushed
1/8 teaspoon ground black pepper
1/4 cup crumbled goat cheese
In a medium saucepan place lentils, 2 1/2 cups water, the minced onion,
1 teaspoon of the salt and 1 teaspoon of the garlic powder. Bring to a boil;
reduce heat and simmer covered, until lentils are slightly softened, about
10 minutes.
Add celery and carrot; cook until lentils are softened, 10 to 15 minutes
longer.
Stir in squash and 1/4 cup of the olive oil.
On a large baking sheet, spread lentil mixture to cool, about 15 minutes.
Meanwhile, in a small bowl, combine vinegar, chives, tarragon, black pepper
and the remaining 1/2 cup olive oil, 1/2 teaspoon garlic and 1/2 teaspoon
salt.
Place lentil mixture in serving bowl; toss with dressing; serve at room
temperature. Sprinkle with goat cheese and garnish with lettuce leaves,
if desired. Makes six servings.
