Northwest NEWS

April 3, 2000

Home & Garden

Red Bean & Rice Salad

Dining In: Special salads for spring

Red Bean and Rice Salad

   2 c. cooked brown rice, such as basmati or Texmati
   15-oz. can red kidney beans, drained and rinsed
   3/4 c. finely chopped green bell pepper
   1/2 c. fresh mango, cut in 1/2-inch cubes
   1/2 c. finely chopped red onion
   1/2 c. salsa
   Salt and freshly ground pepper to taste
   2 Tbsp. chopped cilantro

   In a large bowl, use a fork to combine the rice, beans, pepper, mango, and onion. Drain the salsa well and mix it into the salad. Season to taste with salt and freshly ground pepper. Just before serving, sprinkle with the cilantro. Each of the 4 servings contains 230 calories and 1 gram of fat.

Orange and Chicken Salad

   Grated peel of 1/2 lemon (3 Tbsp.)
   1-1/2 Tbsp. vegetable oil
   1 Tbsp. honey
   1/4 tsp. each, ground ginger and curry powder
   1 c. shredded cooked light meat chicken
   1 c. cooked orzo (rice shaped) pasta 1/3 c. uncooked
   2 navel oranges, peeled, cut into bite-size pieces
   2 medium bananas, peeled, sliced
   1 red or green apple, unpeeled, cut into bite-size pieces
   1 c. seedless green or red grapes, cut in half
   1/2 c. sliced celery

   In large bowl, combine lemon peel and juice, oil, honey, and spices. Stir in remaining ingredients; chill. Serve on salad greens and garnish with lemon slices. Makes six 1-cup servings.

Artichoke Stuffed With Oriental Noodle Salad

Salad Ingredients:
   4 medium artichokes, rinsed, top 1/2 inch cut off and steamed until a petal pulls off easily
   6 oz. dried Chinese noodles or spaghetti broken into 2-inch lengths, cooked to al dente
   1 c. cucumber, peeled and chopped
   1/2 c. shredded carrots
   1/2 c. shredded radishes
   1/4 c. thinly sliced green onion
   4 oz. fresh snow peas blanched and cut into thin diagonal strips
Dressing:
   1/4 c. unseasoned rice wine vinegar
   1 Tbsp. grated orange peel
   1-1/2 Tbsp. light soy sauce
   1 tsp. sesame oil
   4 tsp. peanut oil
   2 Tbsp. fresh ginger root, finely minced
   2 tsp. minced garlic
   1 tsp. sugar
   1/8 tsp. cayenne pepper

   Halve artichokes lengthwise. Remove and discard center small petals and fuzzy center. Set artichoke aside. In a medium bowl, whisk together dressing ingredients. In a large bowl, combine the noodles, cucumber, carrots, radishes, green onions, and snow peas. Toss noodle mixture with half of the dressing. Reserve the remaining half. Arrange two artichoke halves on each plate. Spoon noodles into halves. Use reserved dressing as dip for artichoke petals. Serve immediately. Makes 4 servings.

   Nutritional analysis per serving: Calories, 335; protein, 12g; carbohydrate, 60g; fat, 7g; calories from fat, 19 percent; calories from saturated fat, 3 percent; sodium, 352mg; cholesterol, 0mg; dietary fiber, 7g.

Spring Spinach Salad

   10 oz. fresh, spinach, washed thoroughly, torn in pieces and steamed
   2 c. strawberries, halved or sliced
   2 kiwifruit, peeled and sliced
   2 Tbsp. wine vinegar
   5 Tbsp. part-skim ricotta cheese
   1 Tbsp. plain lowfat yogurt
   1/2 tsp. dried herbs of your choice (basil, tarragon, or use 2 tsp. fresh herbs)

   Prepare the spinach, strawberries, and kiwifruit in a large salad bowl or individual salad bowls. Combine the remaining ingredients in a blender or food processor; purée until smooth and serve with the salad. Each of the 4 servings contains 90 calories and 2 grams of fat.

Lemon Gelatin Salad

   2 3-oz. packages lemon gelatin
   1-1/2 c. boiling water
   1-1/4 c. ice-cold ginger ale
   1-5 oz. can mandarin orange sections, drained
   1 Tbsp. fresh lemon juice
   1 large celery rib, finely chopped
   1/2 c. canned crushed pineapple, well drained
   1/2 c. low-fat lemon yogurt

   Empty the contents of one package of lemon gelatin into a bowl. Pour in 3/4 c. boiling water. Let stand until the gelatin is completely dissolved, about 5 minutes. Mix in 3/4 c. ginger ale, orange sections, and lemon juice. Pour the mixture into an 8 c. ring mold. Refrigerate until the gelatin is firmly set, at least 1-1/2 hours or overnight. Place the remaining gelatin in a bowl and dissolve in the remaining 3/4 c. boiling water, as above. Fill a large bowl with ice water. Add the remaining 1/2 c. ginger ale to the dissolved gelatin. Stir in the celery and pineapple. Mix in the yogurt. Set the bowl with the gelatin mixture into the bowl of ice water. Stir until the gelatin thickens so that the fruit and celery remain evenly in suspension, about 10 minutes. Pour the mixture over the molded gelatin. Refrigerate until the mold in completely set, 3-4 hours. This salad keeps in the refrigerator, covered with plastic, up to 3 days. To serve, briefly dip the mold into hot water. Cover the mold with a serving plate and invert. Note: If you don't have time to make the two layers, dissolve both packages of gelatin together, using all the liquids, increasing the amount of ginger ale to 1-1/2 c. Eliminate the yogurt. Mix in all the solids, chill the mixture, and mold. Makes 12 servings and contains 91 calories and 1 gram of fat per serving.