BRAISED ROMAINE HEARTS
Serves 4.
• 3 tbsp. butter, divided
• 4 romaine hearts, damaged leaves removed, trimmed and sliced in half lengthwise
• 1/2 c. chicken or vegetable stock
• 1 carrot, chopped
• Salt and ground black pepper
• 1 tsp. freshly squeezed lemon juice
Directions
Put 2 tablespoons butter in a medium to large skillet over medium heat. When butter has melted and foam subsided, add romaine hearts, cut side down, and cook, turning once or twice, until they begin to brown on the edges, about 5 minutes.
Add stock, carrot and some salt and pepper. Cover and cook over lowest possible heat, turning occasionally, until lettuce and carrots are very tender, about 20 minutes. Uncover and turn heat up a bit to reduce any remaining liquid; add remaining 1 tablespoon butter and gently turn vegetables to coat. Drizzle with lemon juice.
Nutrition information per serving:
Calories120Fat9 gSodium97 mg
Carbohydrates8 gSaturated fat6 gCalcium74 mg
Protein3 gCholesterol23 mgDietary fiber5 g
Diabetic exchanges per serving: 2 vegetable, 2 fat.
CHILLED LETTUCE SOUP
Serves 4.
• 2 tbsp. butter
• 1 large onion, sliced
• Salt and ground pepper
• 2 to 3 heads romaine lettuce, cut into thin ribbons
• 2 c. chicken stock
• 1/2 to 1 c. cream or half-and-half
• Small croutons or crumbled bacon for garnish
Directions
Put butter in a medium saucepan over medium heat; when it melts, add onion and sweat for about 2 minutes or until it begins to soften; sprinkle with salt and pepper.
Add all but a couple of handfuls of the lettuce to the pan, reserving the rest for garnish, and cook until it wilts. Add stock, turn the heat to medium-high and bring liquid to a boil; lower heat to medium and cook until lettuce is very soft, about 5 minutes.
Put cooked lettuce in a blender and add 2 cups ice water. Purée mixture until smooth, then put in a large bowl and refrigerate for at least an hour.
Once soup is chilled, add cream or half-and-half to taste and sprinkle with salt and pepper. Finely chop reserved lettuce and put about 1/4 cup in each bowl and ladle soup on top. Garnish with croutons or bacon.
Nutrition information per serving:
Calories240Fat17 gSodium140 mg
Carbohydrates19 gSaturated fat10 gCalcium142 mg
Protein8 gCholesterol48 mgDietary fiber7 g
Diabetic exchanges per serving: 1 vegetable, 1 bread/starch, 3 1/2 fat.
ICEBERG LETTUCE WITH BLUE CHEESE DRESSING
Serves 8.
• 1 c. yogurt, preferably whole milk
• 1/2 c. crumbled blue cheese
• 1 tbsp. freshly squeezed lemon juice, or more as needed
• Salt and ground black pepper
• 1 head iceberg lettuce, cored and cut into 8 wedges
• 1/2 c. toasted and chopped hazelnuts, pecans or walnuts, optional
Directions
Mash yogurt with blue cheese, lemon juice, a pinch of salt, and a grinding or two of pepper. Taste and adjust the seasoning, adding more lemon juice if necessary.
Place each wedge of iceberg lettuce on a plate, drizzle with dressing and sprinkle with nuts if using.
Nutrition information per serving:
Calories58Fat4 gSodium174 mg
Carbohydrates4 gSaturated fat2 gCalcium94 mg
Protein3 gCholesterol10 mgDietary fiber1 g
Diabetic exchanges per serving: 1 vegetable, 1 fat.
STIR-FRIED ICEBERG LETTUCE WITH SHRIMP
Serves 4.
• 2 tbsp. soy sauce
• 1 tbsp. sesame oil
• 1 tbsp. rice wine
• 1 tsp. sugar
• 1 tbsp. cornstarch
• 2 tbsp. peanut oil, divided
• 2 tbsp. minced garlic
• 1 tbsp. grated or minced fresh ginger root
• 1/4 c. chopped green onion, plus more for garnish
• 1 medium head iceberg lettuce, cored and shredded
• 1/2 to 3/4 lb. medium shrimp, shelled, cleaned and deveined
• Salt and freshly ground black pepper
Directions
Combine soy sauce, sesame oil, rice wine, sugar and cornstarch in a small bowl and mix well; set aside.
Put a large, deep skillet over medium-high heat. Add 1 tablespoon peanut oil, swirl it around and immediately add garlic and ginger. Cook for 15 seconds, stirring, then add green onion and lettuce. Raise heat to high and cook, stirring occasionally, until lettuce just softens, about 2 to 3 minutes; transfer everything to a plate and set aside.
Turn the heat down to medium, add remaining 1 tablespoon oil, let it get hot, add shrimp and sprinkle with salt and pepper; raise heat to high, continue to cook, stirring occasionally, until shrimp turn pink and are no longer translucent, about 2 to 3 minutes.
Turn heat down to medium, return lettuce to pan, and toss once or twice. Stir sauce to make sure cornstarch and sugar are well blended and add to pan. Cook until everything is warmed through and sauce thickens. Garnish with chopped green onions and serve.
Nutrition information per serving:
Calories166Fat11 gSodium530 mg
Carbohydrates11 gSaturated fat2 gCalcium50 mg
Protein8 gCholesterol53 mgDietary fiber2 g
Diabetic exchanges per serving: 2 vegetable, 1/2 lean meat, 2 fat.
CLASSIC CAESAR SALAD
Serves 4.
• About 1/2 c. extra virgin olive oil, divided
• 1 c. rustic bread, cut into 1-in. cubes
• Salt and freshly ground black pepper
• 1 clove garlic, halved
• 2 eggs
• 2 tbsp. freshly squeezed lemon juice
• 2 to 3 tbsp. minced anchovies, or to taste
• Dash Worcestershire sauce
• 1 large head romaine lettuce, washed, dried and torn into pieces
• 1/2 c. freshly grated Parmesan
Directions
Put 2 tablespoons oil in a skillet large enough to hold the bread in a single layer and turn heat to medium. When oil shimmers, add bread and sprinkle with salt and pepper; brown lightly on all sides, adding a little more oil if necessary. Remove and set aside.
Rub the inside of a salad bowl with the garlic clove; discard it. Bring a small pot of water to a boil. Pierce a tiny hole in the broad end of each egg with a pin or needle and boil them for 60 to 90 seconds; they will just begin to firm up. Crack them into the salad bowl, being sure to scoop out the white that clings to the shell.
Beat eggs with a fork. Gradually add lemon juice and 6 tablespoons oil, beating all the while. Stir in anchovies and Worcestershire. Taste and add salt if needed, and lots of pepper. Toss well with lettuce; top with Parmesan and croutons; toss again at table. Serve immediately.
Nutrition information per serving:
Calories405Fat35 gSodium595 mg
Carbohydrates12 gSaturated fat7 gCalcium260 mg
Protein14 gCholesterol122 mgDietary fiber4 g
Diabetic exchanges per serving: 2 vegetable, 11/2 medium-fat meat, 51/2 fat.
