Spring Salad
The "Spear-it" of Spring
Asparagus is in its prime, but you're running out of time. Its season only lasts through
June, so be sure to take advantage of it soon. Asparagus is a great source of fiber, vitamins A and
C, and folate. Quick and colorful, this salad features asparagus and two kinds of lettuce that will
appeal to all. The sweetness of the corn is a great complement to the peppery arugula. Serve this
salad alongside a grilled chicken breast for a light and healthy spring meal.
Spring Salad
2 tsp. extra virgin olive oil, divided
1/3 cup frozen corn, thawed
6 asparagus spears, tough ends trimmed off *
Salt and freshly ground black pepper, to taste |
1 cup firmly packed arugula leaves
1 cup firmly packed radicchio, thinly sliced
2 Tbsp. lowfat ranch or buttermilk bottled dressing, or to taste |
| * If you can't find fresh
asparagus for this salad, canned hearts of palm work just as well. Canned asparagus is too
soft. |
In a medium skillet, heat 1 teaspoon of olive oil over medium-high heat. Add the corn.
Sauté, stirring constantly, for 2 minutes. Transfer the corn to a plate. Add the remaining oil
to the pan. Reduce the heat to medium and add the asparagus. Season to taste with salt and pepper.
Cover and cook for 3 minutes, stirring often. Remove the pan from the heat and set it aside to cool.
Wash the arugula and dry the leaves. Place them in a serving bowl. Top the arugula with the sliced
radicchio. Sprinkle the corn over the top and then lay the asparagus over the corn. Drizzle the salad
with the dressing and serve.
Makes 2 servings.
Per serving: 115 calories, 7 g. total fat (<1 g. saturated fat), 12 g. carbohydrates, 3 g.
protein, 2 g. dietary fiber, 142 mg. sodium.
Banana-Orange Bran Muffins with Pecans
Canola oil spray (optional)
1 cup mashed ripe bananas (about 2 medium)
½ cup frozen orange juice concentrate, thawed
1 large egg
¼ cup canola oil
1½ cups bran flake cereal |
1 cup whole wheat pastry flour
2 teaspoons baking powder
¼ teaspoon baking soda
¼ teaspoon ground cinnamon
1/8 teaspoon salt
½ cup diced dried cherries or dried apricots
¼ cup chopped toasted pecans* |
| *Note: To toast the pecans, put
them in a small skillet over medium heat, shaking or stirring frequently until lightly browned,
about 2 to 3 minutes. Immediately transfer the nuts to a small dish and cool. |
Preheat the oven to 400 degrees. Lightly coat a 12-cup muffin pan with canola oil spray or line
with paper liners and set it aside.
In a large bowl, whisk together the mashed bananas, orange juice concentrate, egg, and canola oil.
Stir in the bran flakes. Let stand for about 15 minutes to soften the cereal. In a separate bowl,
combine the flour, baking powder, baking soda, cinnamon, and salt.
Add the dry ingredients to the cereal mixture and stir just until combined. Gently fold in the
dried fruit and pecans. Divide the batter among the muffin cups.
Bake for 20 to 25 minutes, until a wooden toothpick inserted in the center of 1 muffin comes out
clean. Cool in the pan on a wire rack for 5 minutes. Remove the muffins from the pan and continue
cooling on the rack.
Makes 12 Servings. Per serving: 176 calories, 7 g. total fat (less than 1 g. saturated fat), 27 g.
carbohydrates, 3 g. protein, 3 g. dietary fiber, 175 mg. sodium.
Spring Barley
Canola oil spray
¾ cup chopped onions
1 fennel bulb, chopped (about 1 ½ cups)
½ Tbsp. canola oil
1-3 cloves garlic (or to taste), finely chopped
¾ cup thin slices of red, orange, or yellow bell pepper (about 1 small pepper)
1 cup pearl barley |
1 tsp. dried thyme
1 tsp. dried marjoram
4-5 cups fat-free, reduced-sodium chicken broth
Salt and freshly ground black pepper, to taste
1 cup spinach leaves, torn into pieces
¼ cup grated Parmesan cheese
2 Tbsp. finely chopped fresh basil |
Generously coat a large heavy pot with oil spray and place it over medium-high heat. Add the
onions and the fennel and sauté until they are tender, about 5 to 10 minutes. Add the oil and
heat until it is hot. Add the garlic and bell peppers and sauté lightly for 1 to 2 minutes.
Stir in the barley, thyme, marjoram, broth and salt and pepper to taste. Bring it to a boil and
immediately reduce the heat to low. Simmer, uncovered, until the liquid is almost absorbed, stirring
occasionally, about 40 to 50 minutes or until the barley is tender.
When the barley is cooked, remove it from the heat. Add the spinach, cheese and basil. Stir to
blend and adjust the seasonings with salt and pepper to taste. Serve immediately.
Makes 8 servings, ½ cup per serving.
Per serving: 145 calories, 4 g. total fat (less than 1 g. saturated fat), 24 g. carbohydrate, 5 g.
protein, 5 g. dietary fiber, 322 mg. sodium.
Sweet and Sour Chicken
½ cup plus 2 Tbsp. pineapple juice
¼ cup apple cider vinegar
2-4 Tbsp. sugar
2 Tbsp. lite soy sauce, or to taste
1 Tbsp. cornstarch
1 lb. chicken tenders, cut into bite-size pieces
¼ cup all-purpose flour
Salt and freshly ground black pepper, to taste
2 Tbsp. canola oil, divided |
1 medium red bell pepper, cut into bite-size chunks
1 Tbsp. minced fresh ginger
2 cups snow peas, cleaned and ends trimmed
1 cup pineapple chunks, drained (fresh canned in own juices)
1 large garlic clove, minced
¼ cup chopped scallions, for garnish
3 cups cooked brown rice or noodles, preferably whole-wheat |
In a bowl, mix the pineapple juice, vinegar, sugar, soy sauce and cornstarch. Set it aside. In a
medium bowl, combine the chicken, flour, salt and pepper, coating the pieces well. In a large
nonstick skillet, heat 1 tablespoon plus 2 teaspoons of canola oil over medium heat. Add the chicken
mixture, browning it on all sides. When the chicken is done, about 5-8 minutes, remove it and place
it in a bowl. Add the remaining oil to a hot skillet. Stir in the red bell pepper and ginger and cook
for 2 minutes. Add the snow peas, pineapple chunks and garlic. Cook for 2-3 more minutes, stirring
constantly. Add the chicken back to the pan. Pour in the sauce. Cook, stirring constantly, until the
sauce is thick and bubbly, about 2-3 minutes. Turn off the heat. Serve immediately over noodles or
rice and garnish with scallions.
Makes 6 servings. Each serving contains ¾ cup of the chicken/vegetable mixture and ½
cup rice or noodles.
Per serving: 325 calories, 7 g total fat (<1 g saturated fat), 44 g carbohydrates, 22 g
protein, 3 g dietary fiber, 259 mg sodium.
Mediterranean Grilled Veggie Pockets
½ cup fat-free plain yogurt
2 Tbsp. prepared hummus
½ tsp. dried oregano
Canola oil spray
1 large red onion, cut in 1-inch slices
1 medium red bell pepper, seeded and cut in 1-inch strips
1 Japanese eggplant, cut diagonally in 1-inch slices |
8 cherry tomatoes
1 large garlic clove, minced
1 tsp. ground coriander
1 tsp. ground cumin
½ tsp. ground cinnamon
¼ tsp. hot red pepper flakes
2 Tbsp. extra virgin olive oil
Salt and freshly ground black pepper, to taste
4 pocket-style whole-wheat pita breads |
Prepare the sauce by whisking together the yogurt, hummus and oregano in a small bowl. Season it
to taste with salt and pepper and set it aside.
Coat a grill or a ridged grill-pan with cooking spray. Heat it until very hot.
Put the vegetables on skewers, one type of vegetable per skewer.
In a bowl whisk together the garlic, coriander, cumin, cinnamon, pepper flakes and oil for the
marinade. Add the salt and pepper to taste. Pour the marinade into a flat pan or plate big enough to
hold the skewered vegetables. Place the skewers in the pan, turning to coat all sides of the
vegetables, using a pastry brush, if desired.
Grill the vegetables, turning occasionally, until tender. Check frequently. Tomatoes will cook the
fastest; the other vegetables will take varying amounts of time. Remove each skewer when it is done.
Slide the vegetables off the skewers and into a bowl. Cover the bowl with plastic wrap for 10
minutes, so the vegetables can release their juices and soften. Meanwhile, heat the pita bread,
either on the grill for 1 minute, or in the microwave for 15 seconds, until warm and soft.
Tuck one-fourth of the vegetables into the pocket of each pita. Top it with a quarter of the
yogurt sauce and serve.
Makes 4 servings.
Per serving: 202 calories, 8 g. total fat (1 g. saturated fat), 29 g. carbohydrate, 6 g. protein,
5 g. dietary fiber, 196 mg. sodium.
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