Menu Suggestions
AUGUST 2009

Artichokes with Roasted Garlic-Wine Dip
Mango Rice Salad with Grilled Shrimp
Peaches with Cava and Lemon Verbena

Artichokes with Roasted Garlic-Wine Dip
(Appetizer)

INGREDIENTS

2 whole garlic heads
4 medium artichokes (about 3 1/2 pounds)
1/2 cup dry white wine
1 cup organic vegetable broth (such as Swanson Certified Organic)
1 tablespoon butter
1/4 teaspoon kosher salt
Chopped fresh parsley (optional)

DIRECTIONS

Preheat oven to 400 degrees.

Remove white papery skin from garlic heads (do not peel or separate the cloves). Wrap each head separately in foil. Bake at 400 degrees for 45 minutes; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins.

Cut off stems of artichokes, and remove bottom leaves. Trim about 1/2 inch from tops of artichokes. Place artichokes, stem ends down, in a large Dutch oven filled two-thirds with water; bring to a boil. Cover, reduce heat, and simmer 45 minutes or until a leaf near the center of each artichoke pulls out easily. Remove artichokes from pan.

Combine half of garlic pulp and wine in a small saucepan; bring to a boil. Cook 2 minutes. Add broth; cook until reduced to 1/2 cup (about 8 minutes). Remove from heat; stir in butter and salt. Pour mixture into a blender; add remaining half of garlic pulp. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Sprinkle dip with parsley, if desired. Serve dip with warm artichokes.

Calories: 135 (21% from fat). Fat: 3.1g (sat 1.9g, mono 0.7g, poly 0.2g). Protein: 5.2g. Carbohydrate: 19.8g. Fiber: 7.2g. Cholesterol: 8mg. Iron: 1.9mg. Sodium: 403mg. Calcium: 84mg.

SERVINGS: 4 (serving size: 1 artichoke and 3 tablespoons dip)

Add the roasted garlic in two stages--half is cooked with wine and broth to soften the flavor, and the rest is added at the end for a more potent taste. If you plan to serve the remaining wine with this first course, choose a pinot grigio or sauvignon blanc, which pair well with artichokes. Otherwise, any dry white will work for the sauce.

Recipe from Cooking Light, JUNE 2007.

Mango Rice Salad with Grilled Shrimp
(Main Dish)

INGREDIENTS

1 tablespoon minced fresh garlic
1 tablespoon minced peeled fresh ginger
1 tablespoon low-sodium soy sauce
4 teaspoons curry powder
1/8 teaspoon ground red pepper
1/8 teaspoon ground cumin
1 1/2 pounds medium shrimp, peeled and deveined (about 36 shrimp)
2 cups water
2/3 cup light coconut milk
1 1/4 cups uncooked long-grain rice
3/4 cup shredded carrot
2 cups diced peeled mango (about 2 mangoes)
1 1/2 cups diced red bell pepper
1/2 cup sliced green onions
1 tablespoon chopped fresh cilantro
1 tablespoon chopped fresh parsley
2 tablespoons fresh lime juice
1/2 teaspoon salt
Cooking spray
Cilantro sprigs (optional)

DIRECTIONS

Combine first 6 ingredients in a medium bowl. Add shrimp; toss to coat. Cover and chill 1 hour.

Bring water and coconut milk to a boil in a medium saucepan; add rice. Cover, reduce heat, and simmer 15 minutes or until the liquid is absorbed. Add carrot and next 7 ingredients (through salt); toss gently to combine.

Prepare grill or grill pan to medium-high heat.

Thread 3 shrimp onto each of 12 (6-inch) skewers. Place skewers on grill rack or grill pan coated with cooking spray; grill 3 minutes on each side or until shrimp are done. Serve skewers over salad. Garnish with cilantro sprigs, if desired.

Calories: 342 (11% from fat). Fat: 4.1g (sat 1.8g, mono 0.5g, poly 1g). Protein: 27.4g. Carbohydrate: 48.9g. Fiber: 2.9g. Cholesterol: 172mg. Iron: 5.3mg. Sodium: 478mg. Calcium: 95mg.

SERVINGS: 6 (serving size: 2 skewers and about 1 cup salad)

This dish teams sweet mangoes with curry-marinated shrimp and crunchy vegetables. Customize the recipe to suit your preferences — try chicken in place of shrimp, or omit the shrimp and serve the salad cold or at room temperature as a side dish. For added flavor, use basmati or jasmine rice.

Recipe from Cooking Light, JUNE 2005.

Peaches with Cava and Lemon Verbena
(Dessert)

INGREDIENTS

10 (3-inch) lemon verbena leaves
1 (750-milliliter) bottle Cava or other sparkling wine
1/2 cup sugar
6 cups sliced peaches (about 2 pounds)
1/2 teaspoon minced lemon verbena leaves

DIRECTIONS

Combine whole verbena leaves and sparkling wine in a large saucepan; bring to a boil over medium heat. Cook until reduced to 1 cup (about 15 minutes). Remove and discard the whole leaves. Add sugar, stirring until dissolved. Add sliced peaches; bring to a boil. Remove from heat. Cover and chill. Stir in minced verbena leaves just before serving.

Calories: 157 (3% from fat). Fat: 0.5g (sat 0.0g, mono 0.1g ,poly 0.1g). Protein: 1.9g. Carbohydrate: 39.5g. Fiber: 2.7g. Cholesterol: 0.0mg. Iron: 1.1mg. Sodium: 11mg. Calcium: 23mg.

SERVINGS: 5 (serving size: 1 cup)

You can find lemon verbena plants at your local nursery. Some farmers' markets and specialty stores also sell fresh sprigs of it this time of year. If you can't find it, cook strips of lemon rind with the wine, and add 1/2 teaspoon grated lemon rind before serving. Cava is an affordable Spanish sparkling wine now widely available in this country.

Recipe from Cooking Light, JUNE 2006.

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