Menu Suggestions
SEPTEMBER 2009

Nectarine and Radish Salsa
Your choice of 3 main course salads:
Grilled Sirloin Salad
Crab, Corn, and Tomato Salad with Lemon-Basil Dressing
Cobb Salad with Green Goddess Dressing
Strawberry Granita

Nectarine and Radish Salsa
(Appetizer)

INGREDIENTS

2 1/4 cups (1/4-inch) diced nectarines
1 1/2 cups radishes, halved lengthwise and thinly sliced
1/2 cup chopped cucumber
1/4 cup finely chopped red onion
1 tablespoon fresh lime juice
2 teaspoons chopped fresh cilantro
1 1/2 teaspoons sugar
1/4 teaspoon salt

DIRECTIONS

Combine all ingredients in a medium bowl; toss well. Let the salsa mixture stand 30 minutes.

Calories: 18. Fat: 0.1g (sat 0.0g, mono 0.0g, poly 0.1g). Protein: 0.5g. Carbohydrate: 4.3g. Fiber: 0.8g. Cholesterol: 0.0mg. Iron: 0.1mg. Sodium: 55mg. Calcium: 7mg.

SERVINGS: 12 (serving size: 1/3 cup)

This no-cook condiment is great as a topping for grilled bread or a dip for toasted tortilla wedges. It's also good with grilled chicken, pork, or fish.

Recipe from Cooking Light, JUNE 2009.

Grilled Sirloin Salad
(Main Course Salad 1)

INGREDIENTS

1 tablespoon chili powder
2 teaspoons dried oregano
1 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
1 pound lean boneless sirloin steak, trimmed
8 cups spring-blend salad greens
1 1/2 cups red bell pepper strips
1 cup vertically sliced red onion
1 tablespoon chopped fresh parsley
1 tablespoon red wine vinegar
1 teaspoon olive oil
1 teaspoon fresh lemon juice
1 (8 3/4-ounce) can whole-kernel corn, drained and rinsed

DIRECTIONS

Combine first 7 ingredients; rub over both sides of steak. Heat a nonstick grill pan over medium-high heat. Add steak; cook 5 minutes on each side or until desired degree of doneness. Cut the steak across grain into thin slices.

While steak cooks, combine salad greens and remaining ingredients in a large bowl; toss well to coat. Top with steak.

Calories: 278 (28% from fat). Fat: 8.7g (sat 2.7g, mono 3.7g, poly 1g). Protein: 30.4g. Carbohydrate: 22g. Fiber: 6.1g. Cholesterol: 76mg. Iron: 6.1mg. Sodium: 530mg. Calcium: 106mg.

SERVINGS: 4 (serving size: 3 ounces steak and 3 cups salad)

This hearty salad is great served with thick slices of garlic bread and ice-cold beer. You can substitute flank steak for the sirloin if you prefer.

Recipe from Cooking Light, JUNE 2003.

Crab, Corn, and Tomato Salad with Lemon-Basil Dressing
(Main Course Salad 2)

INGREDIENTS

1 tablespoon grated lemon rind
5 tablespoons fresh lemon juice, divided
1 tablespoon extravirgin olive oil
1 teaspoon honey
1/2 teaspoon Dijon mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 cup fresh corn kernels (about 2 ears)
1/4 cup thinly sliced basil leaves
1/4 cup chopped red bell pepper
2 tablespoons finely chopped red onion
1 pound lump crabmeat, shell pieces removed
8 (1/4-inch-thick) slices ripe beefsteak tomato
2 cups cherry tomatoes, halved

DIRECTIONS

Combine rind, 3 tablespoons juice, and next 5 ingredients (through black pepper) in a large bowl, stirring well with a whisk. Reserve 1 1/2 tablespoons juice mixture. Add remaining 2 tablespoons juice, corn, and next 4 ingredients (through crab) to remaining juice mixture; toss gently to coat.

Arrange 2 tomato slices and 1/2 cup cherry tomatoes on each of 4 plates. Drizzle about 1 teaspoon reserved juice mixture over each serving. Top each serving with 1 cup corn and crab mixture.

Calories: 242 (21% from fat). Fat: 5.6g (sat 0.6g, mono 2.7g, poly 0.7g). Protein: 30g. Carbohydrate: 17.7g. Fiber: 3.6g. Cholesterol: 128mg. Iron: 1.8mg. Sodium: 613mg. Calcium: 1mg.

SERVINGS: 4

The tart dressing contrasts with the sweet corn, tomatoes, and crab. Serve with a lemon wedge, if desired.

Recipe from Cooking Light, JUNE 2008.

Cobb Salad with Green Goddess Dressing
(Main Course Salad 3)

INGREDIENTS (Dressing)

1/2 cup plain fat-free yogurt
1/4 cup reduced-fat mayonnaise
2 tablespoons chopped fresh flat-leaf parsley
3 tablespoons chopped green onions
1 tablespoon chopped fresh chives
3 tablespoons white wine vinegar
2 teaspoons anchovy paste
1 teaspoon chopped fresh tarragon
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
1 garlic clove, minced

INGREDIENTS (Salad)

8 cups torn romaine lettuce
1 cup trimmed watercress
1 1/2 cups chopped cooked chicken breast
2 tomatoes, each cut into 8 wedges (about 1 pound)
2 hard-cooked large eggs, each cut into 4 wedges
1/2 cup diced peeled avocado
1/4 cup (1 1/2 ounces) crumbled blue cheese

DIRECTIONS

To prepare dressing, place first 11 ingredients in a blender or food processor; process until smooth. Chill.

To prepare salad, combine lettuce and watercress in a large bowl. Place 2 cups lettuce mixture on each of 4 plates. Arrange 6 tablespoons chicken, 4 tomato wedges, 2 egg wedges, 2 tablespoons avocado, and 1 tablespoon cheese over each serving. Serve each salad with 1/4 cup dressing.

Calories: 273 (39% from fat). Fat: 11.8g (sat 3.6g, mono 4.3g, poly 2.5g). Protein: 25.7g. Carbohydrate: 16.3g. Fiber: 3.8g. Cholesterol: 158mg. Iron: 3.2mg. Sodium: 637mg. Calcium: 196mg.

SERVINGS: 4

Prepare and refrigerate the dressing up to one hour before serving. The dressing also works as a delicious dip for grilled shrimp or cut-up vegetables.

Recipe from Cooking Light, MAY 2006.

Strawberry Granita
(Dessert)

INGREDIENTS

1/2 cup sugar
1/2 cup warm water
3 cups sliced strawberries
2 tablespoons fresh lemon juice

DIRECTIONS

Combine the sugar and water in a blender; process until sugar dissolves. Add strawberries and juice; process until smooth. Pour mixture into an 8-inch square baking dish. Cover and freeze 3 hours; stir well. Cover and freeze 5 hours or overnight.

Remove mixture from freezer; let stand at room temperature 10 minutes. Scrape entire mixture with a fork until fluffy.

Calories: 136 (3% from fat). Fat: 0.5g (sat 0.0g,mono 0.1g,poly 0.2g). Protein: 0.8g. Carbohydrate: 34.4g. Fiber: 2.9g. Cholesterol: 0.0mg. Iron: 0.5mg. Sodium: 2mg. Calcium: 18mg.

SERVINGS: 4 servings (serving size: 1 cup)

This frozen dessert requires no ice-cream maker — just freeze the mixture in a pan, and scrape with a fork. To spruce it up, top with chopped or halved fresh strawberries and grated lemon zest.

Recipe from Cooking Light, APRIL 2004.

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