August 14, 2000
Dilly Bean Salad.
Dilly Bean Salad
3/4 lb. string beans, trimmed at both ends
2 Tbsp. finely chopped red onion
1/4 c. tarragon vinegar
1 tsp. sugar
1/2 tsp. salt
Freshly ground pepper
1 tsp. extra virgin olive oil
2 Tbsp. chopped fresh dill
1 Tbsp. snipped chives
Bring a large pot of water to a boil. Fill a large bowl with cold water. Add 1 tray of ice cubes, about 2 cups, to the bowl and place near the stove.
Plunge beans into the boiling water for 3 minutes or until tender crisp. With slotted spoon, transfer beansto the ice water. When completely cooled, drain them well.
Place beans in a bowl. Add the onion.
Whisk together vinegar, sugar, salt and pepper in a small bowl. Whisk in oil. Mix in dill and chives.
Pour dressing over beans and toss to coat with the dressing. Serve immediately, or cover and refrigerate. (This salad is best served the day it is made.)
Makes 4 servings, each containing 42 calories and 1 gram of fat.
Blueberry and Turkey Salad
1/2 c. light mayonnaise
1/2 c. plain low-fat yogurt
1/4 c. orange marmalade
2 tsp. fresh lemon juice
1/2 tsp. ground black pepper
3 medium peaches (about 1 lb.) cut in wedges
2 c. fresh blueberries
2 c. cubed smoked turkey (about 8 oz.)
In a bowl, combine mayonnaise, yogurt, marmalade, lemon juice and pepper. Add peach slices, blueberries and turkey; toss until well-coated. Serve on lettuce leaves.
Makes 4 servings, 310 calories, 14 g protein, 12 g fat, 38 g carbohydrates
Tandoori Lobster Salad with Yogurt Dill Dressing
1/2 lb. lobster meat, cooked
1 oz. tandoori spice
Juice of 1 lemon
3 oz. baby mixed greens, washed
1/2 bunch fresh dill
1/2 c. plain (unsweetened) yogurt
1/2 cucumber, peeled and julienned
1/2 tomato, seeded and diced
Salt and pepper to taste
Marinate lobster with 1/4 tsp. lemon juice, tandoori spice, 1 tsp. yogurt and salt. Chill for one hour. Combine the greens with cucumber and tomato. For dressing, mix yogurt, lemon juice, dill, salt and pepper. Toss greens and dressing. Cut lobster into bite-sized pieces and place on top of salad. Garnish with chives and any fresh herbs.
Mexican Chicken Salad
1 lb. jicama (See note)
2 c. (about 8 oz.) diced cooked chicken breast
1 navel orange
1/2 c. thin cucumber slices, halved into crescents
1/4 c. thinly sliced red onions, in crescents
4 tsp. olive oil.
1/4 c. freshly squeezed orange juice
2 Tbsp. freshly squeezed lime juice
1 tsp. salt
4 c. romaine lettuce, torn in 2-inch pieces
1/4 tsp. (rounded) chili powder (or 3-4 dashes hot pepper sauce)
2 Tbsp. coarsely chopped cilantro.
Peel jicama and cut it crosswise into 1/2-inch rounds. Stacking 2 to 3 rounds at a time, cut them crosswise into strips 1/2-inch wide. Cut the longest strips into 2-inch pieces. Place cut-up jicama in a large, non-reactive glass, plastic or stainless steel bowl. Add chicken.
Peel orange and slice thinly. Cut slices into quarters and add to the bowl. Add cucumber and onion.
In a small bowl, mix together the oil, orange and lime juices, and salt until blended. If using hot sauce, add it at this point. Pour dressing over chicken and salad and toss to blend.
Arrange 1 c. lettuce on each of four salad plates. Place 1/4 of the chicken salad on top of the lettuce. Sprinkle with chili powder and cilantro.
Serve immediately. This salad is best when freshly made, but it can keep about an hour ‹ after that the citrus flavors fade.
Note: If jicama is not available, use 1 c. thinly sliced canned water chestnuts.
Makes 4 servings.
Confetti Pasta Salad
1 15 oz. can tomatoes with green chilis
3 Tbsp. freshly squeezed lime juice
1 Tbsp. extra virgin olive oil
1/2 tsp. sea salt
1 can black beans or black soy beans, drained
1/3 c. olives, sliced
8 oz. spiral pasta
2 c. corn kernels, fresh or frozen
1-1/2 c. diced zucchini
1/2 c. chopped cilantro
In a large bowl, combine tomatoes (with liquid), 3 Tbsp. lime juice, oil and salt. Stir in drained beans and olives. Set aside.
Boil pasta until about a minute short of done. Add corn and cook until pasta is tender but still chewy. Drain, then run under cold water to halt cooking. Drain thoroughly.
Toss pasta (with corn), zucchini, and cilantro into beans mixture. Add more lime juice and salt, if needed.
Makes 4 servings.