ARUGULA CUCUMBER SALAD
ARUGULA CUCUMBER SALAD
Serves 4.
Arugula, with its slightly peppery bite, takes well to this mildly sweet dressing and the cool crunch of cucumber. This is a perfect accompaniment to grilled fish such as salmon, or even a great side for a burger.
2 tbsp. red wine vinegar
1 tbsp. olive oil
1 to 2 tsp. honey
1/2tsp. ground coriander
Coarse salt and ground pepper
2 bunches arugula (12 oz. total), thick stems removed
1 medium cucumber, peeled, halved lengthwise, seeded and thinly sliced
Directions
In a large bowl, whisk together vinegar, oil, honey and coriander. Season with salt and pepper. Add arugula and cucumber. Toss to combine.
Nutrition information per serving:
Calories56Fat4 gSodium16 mg
Carbohydrates5 gSaturated fat1 gCalcium92 mg
Protein2 gCholesterol0 mgDietary fiber1 g
Diabetic exchanges per serving: 1 vegetable, 1 fat.
WHITE BEAN AND TOMATO SAUTÉ
Serves 4.
Great on its own, this would make an especially nice topping for toasted or grilled bread. Rub slices of country bread with garlic and olive oil, then grill or oven-toast the bread and top it with beans and a drizzle of oil.
1 tbsp. olive oil
1 small onion, chopped
1/2tsp. dried oregano
Coarse salt and ground pepper
1 (15-oz.) can white beans, rinsed and drained
3 plum tomatoes, cut into small pieces
1 to 2 tbsp. fresh lemon juice
Directions
In a large saucepan, heat oil over medium. Add onion and oregano. Season with salt and pepper. Cook, stirring occasionally, until tender, 4 to 5 minutes.
Add beans and tomatoes. Cook, stirring occasionally, until tomatoes are tender, 3 to 4 minutes. Remove from heat. Add lemon juice to taste. Season with salt and pepper.
Nutrition information per serving:
Calories146Fat4 gSodium226 mg
Carbohydrates22 gSaturated fat1 gCalcium75 mg
Protein8 gCholesterol0 mgDietary fiber5 g
Diabetic exchanges per serving: 1 vegetable, 1 bread/starch, ½ lean meat, ½ fat.
COLD SOBA NOODLE SALAD
Serves 4.
Japanese soba noodles are lower in calories than regular pasta, with almost as much protein. Their assertive flavor is matched here with rice vinegar, soy and fresh cilantro. For a main dish salad, try adding cooked shrimp, shredded cooked chicken or, for a vegetarian alternative, chunks of tofu. Then swap out the sesame seeds with some coarsely chopped roasted peanuts. In fact, it's so good you might consider doubling the recipe.
Coarse salt and ground pepper
8 oz. soba noodles
1/2c. fresh cilantro leaves
2 tbsp. rice vinegar
2 tbsp. soy sauce
1 tsp. chile oil, optional
Sesame seeds, toasted if desired
Directions
Bring a large pot of salted water to a boil. Cook noodles until al dente, according to package instructions. Drain, rinse under cold water and drain well again.
In a large bowl, combine noodles, cilantro, vinegar, soy sauce and chile oil, if using. Season with salt and pepper. Toss to combine. Serve sprinkled with sesame seeds.
Nutrition information per serving:
Calories161Fat1 gSodium640 mg
Carbohydrates34 gSaturated fat0 gCalcium19 mg
Protein7 gCholesterol0 mgDietary fiber4 g
Diabetic exchanges per serving: 2 bread/starch.
CARROT PURéE
Serves 4.
You'll find that a heavy cream substitute of a small amount of butter plus reduced-fat sour cream is so much tastier than fat-free. If you want to go even lighter, substitute olive oil for the butter.
2 lb. carrots, cut into 2-in. lengths
Coarse salt and ground pepper
1 tbsp. butter
1/4c. reduced-fat sour cream
Directions
Place carrots in a large saucepan. Fill with water to cover by 1 inch and add salt. Bring to a boil over high heat. Reduce to a simmer. Cook until carrots are very tender, 25 to 30 minutes.
Drain and transfer to a food processor. Add butter and sour cream. Season with salt and pepper. Process until smooth, about 3 minutes, scraping down the sides of processor with a rubber spatula as needed. Serve.
Nutrition information per serving:
Calories139Fat5 gSodium183 mg
Carbohydrates22 gSaturated fat3 gCalcium91 mg
Protein3 gCholesterol14 mgDietary fiber6 g
Diabetic exchanges per serving: 1½ bread/starch, 3 fat.
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