Yield: 4 servings (serving size: 1 1/2 cups)
2 tablespoons peanut oil, divided
8 ounces skinless, boneless chicken breast, cut into small pieces
1/2 teaspoon black pepper, divided
1/4 teaspoon salt, divided
10 cup sliced shiitake mushroom caps (about 1 pound)
2 tablespoons minced peeled fresh ginger
1 tablespoon minced garlic
3 tablespoons lower-sodium soy sauce
3 tablespoons mirin (sweet rice wine) or 2 tablespoons water plus 1 tablespoon honey
1 teaspoon rice vinegar
8 cups baby spinach (about 6 ounces)
1 3/4 cups chopped green onions
1. Heat a large skillet over high heat. Add 1 tablespoon oil to pan; swirl to coat. Add chicken; sprinkle with 1/4 teaspoon pepper and 1/8 teaspoon salt. Cook 3 minutes or until chicken is just done, stirring occasionally. Remove chicken from pan.
2. Add mushrooms, 1/4 teaspoon pepper, and 1/8 teaspoon salt to pan; stir-fry 6 minutes or until mushrooms brown and most of liquid evaporates. Add 1 tablespoon oil, ginger, and garlic; cook 30 seconds, stirring constantly. Return chicken to pan; add soy sauce, mirin, and vinegar. Cook 2 minutes, scraping pan to loosen browned bits. Remove pan from heat; stir in spinach and onions.
CALORIES 205 ; FAT 8.4g (sat 1.5g,mono 3.6g,poly 2.8g); CHOLESTEROL 33mg; CALCIUM 82mg; CARBOHYDRATE 13.4g; SODIUM 629mg; PROTEIN 19.3g; FIBER 3.1g; IRON 2.9mg
Yield: 4 servings (serving size: 2 1/4 cups)
8 ounces small yellow Finnish potatoes or small red potatoes
3 cups fresh corn kernels (about 4 ears)
2 cups assorted tear-drop cherry tomatoes (pear-shaped), halved
1 1/2 cups chopped red bell pepper
1/4 cup minced shallots
3 tablespoons white balsamic vinegar
1 tablespoon Dijon mustard
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
3 tablespoons extra-virgin olive oil
6 cups arugula, trimmed
1/2 cup torn fresh basil leaves
2 ounces goat cheese, sliced
1. Place potatoes in a small saucepan; cover with water. Bring to a boil; cook 11 minutes or until tender. Drain and chill. Cut potatoes in half lengthwise. Combine potatoes, corn, tomatoes, and bell pepper in a large bowl.
2. Combine shallots and next 4 ingredients (through black pepper) in a small bowl, stirring with a whisk. Slowly pour oil into shallot mixture, stirring constantly with a whisk. Drizzle over corn mixture; toss well. Add arugula; toss. Sprinkle with basil; top evenly with goat cheese.
CALORIES 337 ; FAT 16.5g (sat 4.7g,mono 8.9g,poly 2.4g); CHOLESTEROL 11mg; CALCIUM 131mg; CARBOHYDRATE 43.2g; SODIUM 376mg; PROTEIN 10g; FIBER 6.8g; IRON 2.2mg
Yield: 4 servings (serving size: about 2 3/4 cups)
8 ounces firm tofu, cubed
6 cups torn or chopped romaine lettuce
1/2 cup torn fresh mint leaves
1/2 cup torn fresh basil leaves
1 large cucumber, peeled, halved lengthwise, seeded, and thinly sliced
1 small red onion, thinly sliced
1/4 cup fresh lime juice
1 tablespoon Thai fish sauce
2 teaspoons dark sesame oil
1/2 teaspoon sugar
1 serrano pepper, minced
1 tablespoon peanut oil
4 ounces skirt steak, trimmed, cut into 3 equal pieces, and cut across grain into thin strips
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1. Arrange tofu on several layers of paper towels; cover with additional paper towels. Let stand 30 minutes, pressing down occasionally.
2. Combine lettuce and next 4 ingredients (through onion) in a large bowl. Combine juice and next 4 ingredients (through serrano) in a small bowl, stirring with a whisk. Drizzle half of the dressing over lettuce mixture; toss to coat.
3. Heat a large skillet over medium-high heat. Add peanut oil to pan; swirl to coat. Add tofu and beef; sprinkle with salt and black pepper. Cook 3 minutes or until tofu and meat are lightly browned, stirring once or twice. Remove pan from heat. Add remaining dressing to pan, scraping pan to loosen browned bits. Add tofu mixture to lettuce mixture; toss to combine.
CALORIES 214 ; FAT 13.1g (sat 3g,mono 5.1g,poly 4.5g); CHOLESTEROL 17mg; CALCIUM 105mg; CARBOHYDRATE 10.8g; SODIUM 527mg; PROTEIN 15g; FIBER 3.2g; IRON 2.9mg
Yield: 8 servings (serving size: 1 cup)
Don’t bother getting yellow tomatoes – they blend in with the peaches. Don’t combine the basil with the dressing. This gets very liquidy very quickly. Serve right away – consider serving in a collander.
1/3 cup thinly vertically sliced red onion
3 ripe peaches, pitted and each cut into 8 wedges (about 1 pound)
1/2 pound heirloom beefsteak tomatoes, cut into thick wedges
1/2 pound heirloom cherry or pear tomatoes, halved
2 tablespoons sherry vinegar
1 tablespoon extra-virgin olive oil
2 teaspoons honey
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/2 cup (2 ounces) crumbled feta cheese
1/4 cup small basil leaves or torn basil
1. Combine first 4 ingredients in a large bowl.
2. Combine vinegar, olive oil, honey, salt, and pepper in a small bowl, stirring with a whisk. Drizzle vinegar mixture over peach mixture; toss well to coat. Sprinkle with cheese and basil.
CALORIES 75 ; FAT 3.5g (sat 1.3g,mono 1.6g,poly 0.3g); CHOLESTEROL 6mg; CALCIUM 47mg; CARBOHYDRATE 9.9g; SODIUM 230mg; PROTEIN 2.1g; FIBER 1.7g; IRON 0.4mg
Yield: 6 servings
1/3 cup fresh lime juice (about 3 limes)
1 1/2 tablespoons brown sugar
1 tablespoon grated peeled fresh ginger
1 tablespoon Thai fish sauce
1 to 2 teaspoons chile paste with garlic
1 (1 1/2-pound) flank steak, trimmed
1 tablespoon cracked black pepper
3 cups trimmed watercress (about 2 bunches)
1 cup thinly sliced red cabbage
1 cup loosely packed fresh basil leaves
1 cup loosely packed fresh mint leaves
1/2 cup loosely packed fresh cilantro leaves
1/2 cup julienne-cut carrot
2 tablespoons finely chopped unsalted, dry-roasted peanuts
To prepare dressing, combine first 5 ingredients in a bowl; stir well with a whisk.
To prepare steak, heat a large nonstick skillet or grill pan coated with cooking spray over medium-high heat. Rub both sides of steak with pepper. Add steak to pan; cook 6 minutes on each side or until desired degree of doneness. Remove from pan; place on a cutting board. Cover loosely with foil; let stand 5 minutes. Cut steak diagonally across grain into thin slices. Place steak in a bowl. Drizzle with half of dressing, and toss well.
To prepare salad, combine watercress and next 5 ingredients (watercress through carrot) in a large bowl. Drizzle with remaining dressing, and toss well. Divide salad evenly among 6 plates; arrange steak evenly over salad. Sprinkle each serving with 1 teaspoon peanuts.
CALORIES 230 (40% from fat); FAT 10.3g (sat 4g,mono 4.2g,poly 0.9g); IRON 3.3mg; CHOLESTEROL 57mg; CALCIUM 68mg; CARBOHYDRATE 9.5g; SODIUM 327mg; PROTEIN 25.1g; FIBER 2g
Yield: 8-10 servings
- 2 (15 1/2 oz.) cans black beans, drained and rinsed
- 1 c frozen yellow corn kernels
- 1 c diced red bell pepper
- 1/3 c finely diced sweet onion
- 1/2 lb. peeled steamed shrimp
- 1/3 c fresh cilantro, chopped
- 3 Tbsp olive oil
- 3 Tbsp red wine vinegar
- 1/2 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp black pepper
Pour the beans into a colander. Pour the still frozen corn on top of the beans and rinse well into cool tap water. Drain well. Pour the beans and corn into a 3 qt bowl. Add the red bell pepper and diced onion. Cut the shrimp into bite-size pieces and add to the bowl.
To make the dressing, drop the cilantro onto the moving blade of a blender or food processor. Add the vinegar, garlic powder, salt and pepper. Scrape down the sides, and, with the motor running on high, pour the oil through the feed tube in a slow drizzle, and blend until well incorporated.
Drizzle over the bean salad and toss to mix well. Serve at once or chill until ready to serve.
Calories: 159, Fat: 5, Fiber: 6