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Salads that stay fresh, keep their looks.

Salads that stay fresh, keep their looks

Just bring a salad! When an invitation to a picnic includes this oftenmade request, these durable and delicious legume and grain salads are ideal. Even after standing for a few warm hours, they keep their looks without wilting, and they don't spoil. If the surface dries, freshen it with a stir.

These high-carbohydrate salads contain a mix of ingredients that form complete protein. In addition, they are very low in fat.

Minted Lentils with Goat Cheese

1 package (12 oz. or 1-3/4 cups) lentils, sorted for debris and rinsed 3 cups regular-strength chicken broth 1/2 teaspoon dill seed 1 teaspoon dry thyme leaves 2 to 3 tablespoons olive oil 3 tablespoons wine vinegar Red cabbage leaves (optional) Rosy onion rings (directions follow) About 1/4 pound goat cheese such as montrachet or bucheron, coarsely crumbled 1/4 cup chopped fresh mint leaves Fresh mint sprigs

In a 2- to 3-quart pan, combine lentils, broth, dill seed, and thyme; bring to a boil on high heat. Cover and simmer just until lentils are tender to bite, 15 to 20 minutes; stir once or twice. Drain reserving liquid. Let mixtures cool; if made ahead, cover and chill both.*

Mix lentils with 4 to 6 tablespoons reserved liquid (just to moisten), then add 1 tablespoon oil and the vinegar. Pour lentils onto a platter or into bowl linited with cabbage leaves. Top lentils with onion, cheese, and chopped mint; drizzle with 1 to 2 tablespoons more oil. Garnish with mint sprigs. Serve.** Makes about 7 cups, 6 or 7 servings.

Per serving: 290 cal., 18 g protein; 10 g fat; 34 g carbo.; 130 mg sodiuml; 15 mg chol.

Rosy onion rings. Peel and slice thin 1 large (about 3/4 lb.) red onion. Bring 3 cups water and 2 tablespoons vinegar to boil in 2- to 3-quart pan over high heat. Push onion into liquid. When boil resumes, drain. Use, or cover and chill.*

Bean Salad with Pickled Onions

3 large (about 3/4 lb. total) carrots 1 chicken or beef bouillon cube 3/4 pound kale 1 jar (about 4-3/4 oz., or drained, 1/2 cup) pickled onions or scallions 2 cans (about 15 oz. each) cannellini (white kidney) beans, drained

Peel carrots and cut into 1/4-inch dice. In a 10- to 12-inch fryig pan, combine carrots, bouillon cubem and 1/2 cup water. Cook over high heat until liquids boil away and a dark brown film forms in pan; stir often. Add 2 to 3 tablespoons water and stir to free brown film. Continue to cook until film forms again. Repeat rinsing and boiling dry until carrots are dark brown, 3 to 4 more times, 15 to 20 minutes total.

Meanwhile, trim off and discard tough kale stems. Rinse leaves; set aside 2 or 3 leaves and sliver remainder. Mix slivered kale and 2 tablespoons water into carrots; stir just until leaves wilt, about 2 minutes. Let cool.*

Drain onions; save liquid. Add onions and 3 tablespoons of their liquid to beans; taste and add more liquid, if desired. Mound onto kale in a platteer or a bowl; garnish with reserved kale leaves. Serve.** Makes 6 cups, 4 to 6 servings.

Per serving: 113 cal.; 6.2 g protein; 0.6 g fat; 22 g carbo.; 804 mg sodium; 0.1 mg chol.

Wheat Berry Satary Salad

2 large (about 1 lb. total) onions, sliced thin 2 cups wheat berries, rinsed and drained 3 cups regular-strength chicken broth 1/2 teaspoon crushed dried hot red chilies 1 tablespoon minced fresh ginger 2 tablespoons peanut butter 2 tablespoons fruit or berry jam or jelly 2 tablespoons rice vinegar About 1 tablespoon soy sauce 1 cup each chopped cilantro and green onions (including tops) 1/4 cup minced salted peanuts.

In a 4- to 5-quart pan, cook onions and 1/2 cup water over high heat until juices boil away and a dark brown film forms in pan, 15 to 20 minutes; stir often. Add 2 to 4 tablespoons water and stir to free brown film.

Continue to cook until brown film forms again. Repeat rinsing and boiling dry until onions are dark brown, 3 or 4 more times, about 10 more minutes.

Add wheat berries, chicken broth, dried chilies, and minced ginger. Bring to a boil on high heat. Cover and simmer until wheat berries are just tender to bite, 50 to 60 minutes; stir occasionally. Remove from heat; drain and reserve cooking liquid.

In a small bowl, stir together until smooth 1/4 cup of reserved cooking liquid, peanut butter, and jam. Stir into the wheat berries along with the vinegar. Add soy sauce to taste. Cover salad and let stand until cool.*

Stir about 2/3 of the chopped cilantro and green onions into wheat berry mixture; pour salad into a bowl. Moisten to taste with reserved cooking liquid. Mix remaining chopped cilantro and green onions and sprinkel onto salad, then top with peanuts and serve.** Makes 6 cups, 4 to 6 servings.

Per serving: 329 cal.; 13 g protein; 8.7 g fat; 54 g carbo.; 287 mg sodium; 0 mg chol.

Bulgar and Hominy Salad

2 cups regular-strength chicken broth 1 tablespoon mustard seed 1 teaspoon dry thyme leaves 1/2 teaspoon fennl seed 1 cup bulgur (cracked wheat) 1/4 cup sherry vinegar or red wine vinegar 1 tablespoon rinsed and drained green peppercorns 2 cans (about 14-1/2 oz. each) golden hominy, drained 1/4 cup lightly packed minced parsley Salt Napa cabbage leaves, rinsed and drained (optional) 1/2 to 1 cup thin-sliced red radishes 1 to 1-1/2 cups stemmed and rinsed seedless green grapes

In a 1- to 1-1/2-quart pan, bring chicken broth to boil with mustard seed, thyme leaves, and fennel seed. Stir in bulgur, vinegar, and green peppercorns.

Cover pan, remove from heat, and let mixture stand until bulgur is tender to bite, about 30 minutes. Pour the seasoned bulgur into a bowl and mix with hominy; cover and chill.*

Mix salad with parsley; season to taste with salt. Mound onto a platter or in a bowl lined with cabbage leaves; top with radishes and grapes. Serve.** Makes 8 to 9 cups, 6 to 8 servings.

Per serving: 168 cal.; 4.9 g protein; 2.1 g fat; 34 g carbo.; 236 mg sodium; 0 mg chol.

(*)Chill at least 2 hours or up to 2 days.

(**)Holds up to 4 hours at 70 [degrees] to 80 [degrees].
COPYRIGHT 1991 Sunset Publishing Corp.
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 1991 Gale, Cengage Learning. All rights reserved.

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Title Annotation:The Good Foods of Summer; recipes
Publication:Sunset
Date:Jun 1, 1991
Words:1090
Previous Article:One-pot meals when cooking space is tight.
Next Article:Summer baking, jam making for young cooks.
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