RED LEAF SALAD WITH SALMON AND CAPERS VINAIGRETTE
Serves 4.
Note: From Joyce White.
• 1 large head red leaf lettuce
• 11/2 lb. cooked salmon
• 1 small yellow or red onion, thinly sliced
• 1/2 c. olive oil
• 2 tbsp. cider or wine vinegar
• 1 tbsp. lemon juice
• 1 tbsp. soy sauce
• 2 tbsp. capers, or more,
• 2 garlic cloves, crushed
• 1/2 tsp. salt, if needed
• Freshly ground black pepper
• Lemon wedges, for garnish
Directions
Gently separate the lettuce leaves and rinse several times in a basin of cold water and then drain in a colander until dry. Then wrap the lettuce in towels and chill in the refrigerator for a couple of hours.
In the meantime, discard any cartilage or bones from the cooked salmon and cut the fish into 2- to 3-inch pieces and set aside. When ready to serve, combine the lettuce, salmon and onion in a large serving bowl.
To make the salad dressing, in a small bowl combine the olive oil, vinegar, lemon juice, soy sauce, capers, garlic, salt and black pepper. Using a wire whisk, beat briskly until well blended.
Generously pour about half of the salad dressing, or more if desired, over the lettuce, salmon and onion, toss well, and serve immediately, with lemon wedges as garnish.
Nutrition information per serving using half of dressing:
Calories411Fat24 gSodium456 mg
Carbohydrates4 gSaturated fat5 gCalcium55 mg
Protein42 gCholesterol124 mgDietary fiber1 g
Diabetic exchanges per serving: 1 vegetable, 6 lean meat, 1 fat.
SALADE NICOISE (FRENCH-STYLE POTATO SALAD)
Serves 4.
Note: From Joyce White.
• 2 lb. small waxy potatoes, such as Yukon Gold
• Water to cover
• 1/2 tsp. salt
• 1/3 c. dry white wine or vermouth or chicken broth
• 1/2 c. extra-virgin olive oil
• 2 tbsp. cider or wine vinegar
• 2 or 3 garlic cloves, crushed
• 11/2 tbsp. or more Dijon-style mustard
• 1 tsp. salt
• Freshly ground black pepper
• 1/2 c. very finely chopped green onions, with both white and green parts, or 1 small onion, finely chopped
• 1/4 c. chopped parsley, basil or cilantro
• Boston, red or green leaf lettuce, chilled
• 4 hard-cooked eggs, or more if desired
• Pitted olives
• Anchovy filets or rolled anchovies with capers
Directions
Rinse and scrub the potatoes and then cut away any blemishes. Place the potatoes in a medium-large saucepan. Add water to cover at least by 1 inch. Sprinkle in the 1/2 tsp. salt.
Cover the pot, bring the water to a boil, and then cook the potatoes over medium-high heat for about 12 minutes or until they are just tender when pierced with a fork. Don't cook the potatoes until falling apart.
Drain the cooked potatoes and immediately flood with cold water. Pat the potatoes dry with paper toweling and peel right away. Allow the potatoes to cool for about 10 minutes or until you can easily cut into 1/4 -inch thick slices without the potatoes crumbling.
Place the sliced potatoes into a large serving bowl. Pour the wine or vermouth or chicken broth into a small pan and heat over medium heat for 1 or 2 minutes, just until hot. Quickly drizzle the hot liquid over the potatoes, mixing well but gently with a rubber spatula. Set the potatoes aside.
To make the salad dressing, in a small bowl combine the olive oil, vinegar, garlic, mustard, 1 tsp. salt and black pepper. Using a wire whisk, beat briskly until well blended. Stir in the onions and parsley or basil or cilantro. Whisk until well blended.
Drizzle more than half of the salad dressing over the potatoes, mix well with the spatula and set aside in a cool place. (Don't serve the salad chilled, though; it's best at [or near] room temperature.)
When ready to serve, arrange the chilled lettuce leaves on a large platter. Spoon the potatoes onto the lettuce leaves, mounding in center of platter. Then surround the potatoes with the hard-cooked eggs, olives and anchovies. Spoon a few more tablespoons of salad dressing over the salad and serve immediately.
Nutrition information per serving with ¾ of dressing:
Calories465Fat28 gSodium1,090 mg
Carbohydrates43 gSaturated fat5 gCalcium114 mg
Protein12 gCholesterol190 mgDietary fiber6 g
Diabetic exchanges per serving: 2 bread/starch, 1 other carb, 1 medium-fat meat, 4 1/2 fat.
SHRIMP, OKRA AND TOMATO SALAD
Serves 4.
Note: This old Southern favorite is a delight on a hot day, and it always brings me memories of down home, long ago. It's particularly favored on the Gulf Coast, my old stamping grounds. Note: From Joyce White.
• 1 head red leaf or red romaine lettuce
• 1 lb. fresh okra, or more if desired
• 11/2 lb. medium or large shrimp, peeled and deveined
• 1 tbsp. crushed coriander seeds
• 1/4 tsp. hot chile powder or red pepper flakes, or to taste
• 2 or 3 tomatoes or 2 c. cherry tomatoes
• 1/2 c. olive or grapeseed oil
• 2 tbsp. cider vinegar
• 1 tbsp. lemon or lime juice
• 1 or 2 cloves crushed garlic
• 1/2 tsp. salt
• Freshly ground black pepper
• 3 tbsp. chopped fresh basil or cilantro
Directions
Rinse the lettuce several times in a colander with cold running water, swishing in the basin to remove all debris. Drain the lettuce, then spin until dry, wrap in towels and chill.
Rinse the okra and drain. Then cut off the woody tips of the okra just above the ridge of the pods. Place the okra in a steamer basket over boiling water.
Sprinkle coriander seeds and chile powder over okra and toss to blend in the spices. Steam the okra for about 5 minutes, or until the pods are just tender but not slick and soft.
Immediately remove the okra from the steamer and place in a large bowl. Dab the okra with a wad of paper toweling to remove any excess water, and set aside.
Place the shrimp into the basket and steam for 3 to 4 minutes or until tender, turning over a couple times to cover with the spices. Then drain the shrimp, dab with paper towel to dry, and place in the bowl with the okra. Mix gently; set aside.
If using whole tomatoes, cut into thick slices or wedges. Combine the tomatoes in the bowl with the okra and set aside.
To make the salad dressing, in a small bowl combine the oil, vinegar, lemon or lime juice, garlic, salt, black pepper and basil or cilantro. Using a wire whisk, beat briskly until well blended.
Pour about 1/4 cup salad dressing, or more, over the okra and tomatoes, mixing well. Chill the vegetables for at least 1 hour, or longer.
To serve, arrange the chilled lettuce leaves on a large platter. Drizzle over the remaining salad dressing over the lettuce, and then carefully top with the okra, shrimp and tomato mixture. Serve immediately.
Nutrition information per serving:
Calories389Fat29 gSodium1,100 mg
Carbohydrates11 gSaturated fat4 gCalcium197 mg
Protein22 gCholesterol173 mgDietary fiber4 g
Diabetic exchanges per serving: 2 vegetable, 2 1/2 lean meat, 4 fat.
NUT AND CHEESE SALAD WITH FRESH FRUIT
Serves 4.
Note: This is a personal favorite summer salad. Note: From Joyce White.
• 1 large head Boston or Bibb lettuce
• 1/2 lb. (or more) good quality cheese, such as brie or Camembert or blue cheese or Parmesan
• 1 c. shelled walnuts or pecans
• 3 or 4 apples or ripe pears
• 1/3 c. olive or grapeseed oil
• 1 tbsp. lemon juice
• 1 tbsp. cider or white wine vinegar
• 1 garlic clove, crushed
• 1/2 tsp. salt
• Freshly ground black pepper
• Pinch of crushed red pepper flakes, if desired
Directions
Rinse the lettuce several times in a colander with cold running water, swishing in the basin to remove all debris. Drain the lettuce, then spin until dry, wrap in towels and chill.
When ready to serve, cut the cheese into 1-inch pieces. Coarsely chop the walnuts or pecans, if desired. Peel, core and thinly slice the apples or pears. Set aside.
To make salad dressing, in a small bowl combine the oil, lemon juice, vinegar, garlic, salt and black pepper and red pepper flakes. Using a wire whisk, beat briskly until well blended.
Place the lettuce, cheese, nuts, apple or pears in a large serving bowl. Pour over the salad dressing and mix well. Serve immediately.
Nutrition information per serving:
Calories590Fat50 gSodium656 mg
Carbohydrates24 gSaturated fat14 gCalcium160 mg
Protein17 gCholesterol57 mgDietary fiber6 g
Diabetic exchanges per serving: 2 vegetable, 1 fruit, 2 high-fat meat, 7 fat.
CHICKEN OR TURKEY SALAD WITH MUSTARD VINAIGRETTE
Serves 4.
Note: This is my favorite offering when girlfriends crowd my terrace on late summer afternoons. A morsel is rarely left. Note: From Joyce White.
• 1 head red or green lettuce
• 11/2 lb. roasted chicken or smoked turkey, or more if desired
• 1 large red onion or 1 c. chopped green onions
• 2 or 3 large ripe tomatoes
• 1/2 c. olive or grapeseed oil
• 2 tbsp. cider or wine vinegar
• 1 tbsp. lemon or lime juice
• 2 to 3 tsp. spicy mustard
• 1 or 2 garlic cloves, crushed
• 1/2 tsp. salt
• Freshly ground black pepper
• 3 to 4 tbsp. finely minced fresh dill, basil, parsley or cilantro
Directions
Separate the lettuce into leaves and wash with cool running water, swishing in the basin to remove all debris. Drain the lettuce, then spin until dry or place in a colander to drain. Wrap the lettuce in towels and chill.
Cut the roasted chicken or turkey into 2- or 3-inch strips and set aside. Rinse, peel and thinly slice or chop the onion. Cut the tomatoes into eighths. Combine the lettuce, chicken, onions and tomatoes in a large serving bowl and set aside, preferably in the refrigerator.
To make the salad dressing, in a small bowl combine the oil, vinegar, lemon or lime juice, mustard, garlic, salt and pepper. Using a wire whisk, beat briskly until well blended. Add the dill, basil, parsley or cilantro and whisk again until well blended.
Generously ladle the salad dressing over the chicken and vegetables and combine well. Serve right away with crusty bread, corn muffins or toasted pita bread.
Nutrition information per serving:
Calories610Fat40 gSodium640 mg
Carbohydrates10 gSaturated fat7 gCalcium74 mg
Protein52 gCholesterol150 mgDietary fiber2 g
Diabetic exchanges per serving: 2 vegetable, 7 lean meat, 4 fat.
