Warm Salad of Kabocha and Goat Cheese with Currants

Ingredients

·  1 (6-ounce) kabocha squash

·  1 tablespoon olive oil

·  1/4 teaspoon salt

·  1/8 teaspoon pepper

·  4 thin baguette slices, toasted

·  1 (4-ounce) package goat cheese

·  3 cups frisée lettuce

·  1 teaspoon chopped chives

·  1 tablespoon dried currants

·  2 tablespoons red wine vinegar

·  1 tablespoon extra-virgin olive oil

·  1/4 teaspoon salt

·  1/8 teaspoon pepper

·  Garnish: 4 teaspoons toasted pumpkin seeds

Preparation

Preheat oven to 500°. Cut kabocha squash into 1-inch cubes; place in bowl. Add 1 tablespoon olive oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper, tossing well. Place squash on a baking sheet; roast until edges are lightly browned and soft (15 minutes). Preheat broiler. Cover each baguette slice with 1/4 of goat cheese. Broil until browned and soft (2 minutes). Place squash, frisée lettuce, chopped chives, currants, red wine vinegar, 1 tablespoon olive oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper in bowl; toss. Divide among 4 plates; top with toast. Garnish each with 1 teaspoon toasted pumpkin seeds; serve.

Nutritional Information

Calories per serving:	201
Fat per serving:	13g
Saturated fat per serving:	7g
Monounsaturated fat per serving:	5g
Polyunsaturated fat per serving:	1g
Protein per serving:	9g
Carbohydrates per serving:	12g
Fiber per serving:	2g
Cholesterol per serving:	22mg
Iron per serving:	1mg
Sodium per serving:	345mg
Calcium per serving:	98mg

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Grilled Scallops with Lemon-Chickpea Salad

Ingredients

·  1 (15 1/2-ounce) can chickpeas, rinsed and drained

·  Minced garlic clove

·  1 stalk celery, chopped

·  Chopped fresh flat-leaf parsley

·  Fresh lemon juice

·  Extra-virgin olive oil

·  1/2 pound sea scallops, rinsed and patted dry

·  4 cups baby spinach

Preparation

Preheat grill to high. Combine chickpeas, garlic, celery, and 1/3 cup parsley with 2 tablespoons lemon juice and 1 tablespoon oil. Drizzle scallops with 2 teaspoons oil and 1 tablespoon juice. Toss and season with salt and pepper. Grill scallops 2 to 3 minutes per side, or until firm to the touch. Toss spinach with 1 tablespoon each of juice and olive oil; top with chickpea mixture and scallops.

Nutritional Information

Calories per serving:	170
Fat per serving:	8g
Saturated fat per serving:	1g
Monounsaturated fat per serving:	3g
Polyunsaturated fat per serving:	1g
Protein per serving:	11g
Carbohydrates per serving:	19g
Fiber per serving:	4g
Cholesterol per serving:	12mg
Iron per serving:	2mg
Sodium per serving:	310mg
Calcium per serving:	60mg

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Asian Pasta Salad

Use any combination of nuts and seeds. This salad would also be good with sliced bell pepper or shiitake mushrooms. Serve as an accompaniment to pepper steak or pork chops glazed with hoisin sauce. Look for the wheat noodles labeled as plain for this salad.

Ingredients

·  2 tablespoons sliced almonds

·  2 tablespoons unsalted sunflower seed kernels

·  1 (8-ounce) package Chinese noodles, crumbled (such as ka-me)

·  1/3 cup white wine vinegar

·  1/3 cup less-sodium beef broth

·  1/4 cup sugar

·  2 tablespoons canola oil

·  1/4 teaspoon salt

·  1/4 teaspoon freshly ground black pepper

·  1 cup chopped green onions

·  1 (10-ounce) package angel hair slaw

Preparation

Heat a medium nonstick skillet over medium heat. Add almonds, sunflower seed kernels, and noodles to pan; cook 3 minutes or until lightly toasted, stirring frequently.

Combine vinegar, broth, sugar, oil, salt, and pepper in a small bowl, stirring with a whisk.

Combine toasted noodle mixture, green onions, and slaw in a large bowl. Add vinegar mixture, tossing well to combine. Let stand 5 minutes before serving.

Nutritional Information

Calories per serving:	130
Calories from fat:	28%
Fat per serving:	4g
Saturated fat per serving:	0.3g
Monounsaturated fat per serving:	1.9g
Polyunsaturated fat per serving:	1.3g
Protein per serving:	3g
Carbohydrates per serving:	20.9g
Fiber per serving:	1.5g
Cholesterol per serving:	0.0mg
Iron per serving:	0.5mg
Sodium per serving:	165mg
Calcium per serving:	12mg

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Chicken-Garbanzo Salad

Prep: 18 minutes. Instead of serving this Mediterranean-style salad with pita wedges, make sandwiches. Spoon about 1/2 cup into pita halves lined with extra spinach leaves.

Ingredients

·  1 (9-ounce) package frozen cooked chopped chicken breast, thawed

·  1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained

·  1 cup chopped seeded cucumber (about 1 small)

·  1/2 cup chopped green onions (about 4 small)

·  1/4 cup chopped fresh mint or basil

·  1/2 cup plain fat-free yogurt

·  2 garlic cloves, minced

·  1/4 teaspoon salt

·  2 cups prepackaged baby spinach leaves

·  1/3 cup (1.3 ounces) feta cheese with cracked pepper, crumbled

·  4 lemon wedges

Preparation

Combine first 8 ingredients; toss gently. Gently fold in spinach leaves and feta cheese. Serve salad with lemon wedges.

Nutritional Information

Calories per serving:	258
Calories from fat:	21%
Fat per serving:	6g
Saturated fat per serving:	2.7g
Monounsaturated fat per serving:	1.6g
Polyunsaturated fat per serving:	1g
Protein per serving:	27.8g
Carbohydrates per serving:	22.9g
Fiber per serving:	4.9g
Cholesterol per serving:	66mg
Iron per serving:	2.9mg
Sodium per serving:	675mg
Calcium per serving:	190mg

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Moroccan Carrot Salad with Feta

• Perp Time: 15 minutes
• Cook Time: 11 minutes
• Total Time:
• Yield: Makes 4 servings (serving size: approximately 5 carrots, 1 cup salad, and 2 tablespoons dressing)

Ingredients

·  1 tablespoon olive oil

·  3 tablespoons finely chopped shallot

·  1/2 teaspoon minced garlic

·  1 teaspoon ground cumin

·  1/8 teaspoon ground cayenne pepper

·  1/8 teaspoon ground cinnamon

·  1 teaspoon honey

·  2 tablespoons fresh orange juice

·  1 tablespoon fresh lemon juice

·  2 tablespoons chopped fresh cilantro

·  1 pound (about 20) small carrots, peeled, preferably with greens on (or baby carrots)

·  4 cups mâche lettuce or other spring greens

·  12 pitted picholine olives

·  1/4 cup crumbled feta cheese (2 ounces)

Preparation

1. Bring a large pot of salted water to a boil.

2. Meanwhile, heat the olive oil over moderately high heat in a small nonstick skillet; add shallot, and cook, stirring, for about 2 minutes. Add the garlic and the next 3 ingredients (through cinnamon), and cook, stirring, for 1 minute. Transfer the mixture to a bowl, and whisk in honey and orange and lemon juice. Stir in cilantro.

3. When water is boiling, cook carrots for 8 minutes or until just tender. With tongs, transfer carrots to a bowl of ice water to stop cooking.

4. Divide the salad greens, carrots, olives, and feta cheese among 4 serving plates. Drizzle with the dressing, and serve.

Nutritional Information

Calories per serving:	133
Fat per serving:	7g
Saturated fat per serving:	2g
Monounsaturated fat per serving:	4g
Polyunsaturated fat per serving:	1g
Protein per serving:	4g
Carbohydrates per serving:	16g
Fiber per serving:	5g
Cholesterol per serving:	8mg
Iron per serving:	3mg
Sodium per serving:	357mg
Calcium per serving:	127mg

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