Easy summer cooking.
No one wants to spend time in a hot kitchen when the sun and fun are outdoors. Luckily, summer fruits and vegetables make it easy to throw together a healthful meal without much effort.
No fancy recipe tops the flavor of just plain steamed, fresh-picked sweet corn or sliced strawberries. So instead of trying, we're offering a few quick dishes that can easily be rounded out by adding a vegetable or two and serving fresh fruit for an appetizer or dessert.
If you don't have your own garden, use locally grown produce for the best taste. If it's not organic, make sure you wash or peel carefully.
SUMMER SIDE DISH TIPS
Steam asparagus until it's bright (not olive) green. Sprinkle with lemon juice and/or a pinch of freshly grated parmesan cheese.
Saute thinly sliced yellow squash and halved cherry tomatoes. Season with thyme and oregano.
Toss cooked couscous with finely chopped vegetables, lemon juice, and mint.
For dessert, serve watermelon, fresh strawberries, blueberries, sliced peaches, or any combination of summer fruits. Serve in a wine glass and toss on a mint leaf and lemon wedge.
Serve warm or chilled. For extra flavor, top with dilled yogurt. This recipe is adapted from Cooking Light '88, copyright 1987 by Oxmoor House, Inc. 2 cups of dry white wine 1 medium lemon, sliced 8 scallions, cut into 1-inch pieces 1/4 cup grated fresh ginger 1/4 tsp. salt (optional) 1 lb. salmon steaks, (4 steaks, 1/2-inch thick) fresh parsley, for garnish
In a heavy 10-inch skillet combine the wine, lemon, scallions, ginger, salt, and one half cup water. Bring to a boil. Reduce the heat, and simmer for 5 minutes, uncovered (the alcohol will evaporate). Add the salmon steaks; cover and simmer until the fish flakes easily with a fork, about 8 minutes. Do not overcook. Using a slotted spatula, remove the fish from the liquid. Top each serving with 2 lemon slices and a sprig of parsley. Serves 4. PER SERVING: Calories: 240 Protein: 22 grams Carb: 5 grams Sodium: 195 mg. Fat: 5 grams (19% of calories)
Cherry tomatoes often have the most flavor. 1 15-ounce can kidney beans, rinsed one minute (or 1 cup dry beans, cooked) 1 15-ounce can white beans, rinsed and drained one minute (or 1 cup dry beans, cooked) 2 medium tomatoes, chopped (or 20 cherry tomatoes, halved) 2 small cucumbers, halved and sliced into thin crescents 1/2 medium red onion, sliced thin 3 Tb. red wine vinegar 2 Tb. olive oil Juice of one small lime, about 1 1/2 Tb. 1 heaping Tb. minced fresh basil (or 1 1/2 tsp. dried) Freshly ground black pepper to taste
Combine the beans, tomato, cucumber, and onion in a large salad bowl. In a bowl or mug mix the vinegar, oil, lime juice, and basil. Pour the dressing evenly over the vegetables and beans. Stir with a large spoon. Season with freshly ground pepper to taste. Serves 6. PER SERVING: Calories: 370 Protein: 20 grams Carb: 60 grams Sodium: 205 mg. Fat: 6 grams (15% of calories)
SALAD 1 1/2 lbs. small, red potatoes 3/4 cup plain, low-fat yogurt 3 Tb. tarragon vinegar 1 Tb. each minced fresh dill and parsley (or 1 tsp. dried) 2 tsp. fresh minced tarragon (1/2 tsp. dried) 1/2 tsp. salt (optional) 1/2 medium red or sweet white onion, chopped 2 small cucumbers, chopped
Wash the potatoes well, then boil them whole until tender when poked with a fork, about 15 minutes. Rinse them under cold water 2 or 3 minutes, then fill the cooking pot with cold water and ice and let the potatoes chill while you prepare the other ingredients.
In a large bowl mix the yogurt, vinegar, dill, parsley, tarragon, and salt. Stir in the onion and cucumber. Drain the potatoes, and chop into bite-size pieces. Add them to the large bowl and toss until well coated. Serves 6. PER SERVING: Calories: 126 Protein: 4 grams Carb: 27 grams Sodium: 204 mg. Fat: 1 gram (4% of calories) PER SERVING sodium content for all recipes includes optional salt.
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|Title Annotation:||includes recipes|
|Publication:||Nutrition Action Healthletter|
|Date:||Jun 1, 1989|
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