Recipes contained on this page are from "Eat Smart-The Nutrition Cookbook You Can't Live Without". -
Jean Carper
FRESH SPRING ROLLS WITH THAI DIPPING SAUCE
6 spring roll wrappers
12 medium shrimp, cooked and peeled
1 cup shredded garden lettuce
1/3 cup chopped fresh cilantro
1/2 cup peeled, seeded, chopped cucumber
1 medium carrot, julienned
In a bowl of cool water, soak a wrapper until it is limp. Lay wrapper out flat. Place 1/6 of each ingredient down middle of wrapper with lettuce first. Fold over each end, then roll wrapper around contents, as if making a burrito. Moisten at seam and press to close. Slice in two. Repeat with the remaining wrappers and filling ingredients. Serve with Quick Thai dipping sauce.
Make 6 appetizer-size rolls. Per serving: 49 caloires, 4g total fat(.1gsaturated), 7 g carb, 4g protein, .7g fiber, 75mg sodium.
QUICK THAI DIPPING SAUCE
1 T reduced-sodium soy sauce
1 T white wine or rice vinegar
3 T mirin (sweetened rice wine)
1/4 teaspoon grated fresh ginger, optional
Combine all ingredients in a small bowl.
Makes about 1/3 cup. Per tablespoon: 27 calories, 0g total fat, 4g carb, .2g protein, 0g fiber, 120 mg sodium.
EASY PEANUT DIPPING SAUCE (FOR CHICKEN SATE)
1/2 cup smooth peanut butter, preferably natural
1/4 t red pepper flakes
1 T reduced-sodium soy sauce
1 garlic clove, crushed
1 teaspoon curry powder
3/4 cup fat-free, reduced-sodium chicken broth
Combine all in a microwave safe bowl. Microwave, covered, on high 2 minutes or until smooth. If too thick, add more broth.
Makes about 1 1/4 cups. Per 1 tablespoon: 40 calories, 3g total fat(.7 saturated), 1/4g carb, 1.8g protein, .4g fiber, 82 mg sodium.
CURRIED LENTIL SOUP
1 T canola oil
1 cup chopped onion
2 cloves garlic, crushed
2 T curry powder
4 cups fat-free, reduced-sodium chicken broth
2 1/2 cups water
2 cups chopped canned tomatoes, with liquid
2 cups raw lentils
1 cup finely chopped carrots
1/2 cup red wine, optional
1 cup chopped fresh parsley
salt and pepper to taste
Heat oil in a large saucepan over medium heat. Saute onion and garlic until soft. Stir in curry powder; saute 1 minute. Add broth, water, tomatoes, lentils, carrots and optional wine. Simmer, covered, until lentils are cooked, about 30 minutes. Stir in parsley; simmer 5 minutes. Season with salt and pepper. Serve with sourdough bread.
Serves 8. 218 calories, 2.6g total fat(.2g saturated), 35g carbohydrate, 16g protein, 7.6g fiber, 378mg sodium.
CURRY SQUASH APPLE SOUP
1 12oz package frozen winter squash
2 cups fat-free, low-sodium chicken or vegetable broth
1 1/2 cups unsweetened applesauce
2 t curry powder, or to taste
salt to taste
fat-free sour cream, for garnish
In a microwave-safe dish, microwave squash on high power until mushy. Stir in broth, applesauce, curry powder and salt. Microwave 5 minutes or until hot. Process in a blender for 15 seconds. Serve topped with a dollop of sour cream.
FAT-FREE CURRY SALAD DRESSING
2 T balsamic vinegar
2 T rice vinegar
1 T plus 1 t honey
1 t curry powder
2 t dijon mustard
salt and black pepper to taste
ORANGE AND WATERCRESS SALAD
1 bunch watercress, cleaned and trimmed
2 medium Valencia oranges, peeled, thinkly sliced, seeds removed
1/4 cup chopped red onion
Dressing:
2 T extra-virgin olive oil
2 T balsamic vinegar
2 T orange juice
salt and pepper to taste
RED CABBAGE APPLE SLAW
4 cups red cabbage, shredded or sliced
2 apples, cored and diced
1/3 cup walnut pieces, toasted
Dressing:
1 1/2 T extra-virgin olive oil
1 1/2 T valsamic vinegar
1/3 cup frozen apple juice concentrate
salt and pepper to taste
CLASSIC STONE-AGE SALAD
5 cups mixed greens
1 1/2 cups cooked garbanzo beans
1/2 cup red onion, chopped or in rings
1 cup cooked chicken breast cubes
1 cup chopped cauliflower
1/2 cup walnut pieces
3 T chopped fresh herbs, such as parsley, basil or cilantro
Dresssing:
6 T orange juice
2 t balsamic vinegar
2 T canola oil or extra-virgin olive oil
2 cloves garlic, crushed
salt and pepper
QUICK PEANUT CABBAGE
4 cups thinly sliced cabbage
2 T chunky peanut butter
2 T frozen orange or apple juice concentrate
2 T balsamic vinegar
1/4 t hot pepper flakes
Put all ingredients in a microwave safe bowl. Cover and microwave on high for 4 minutes or until cabbage is limp and the peanut butter has melted. Stir to coat the cabbage with sauce and serve.
BULGUR WITH ORANGES
1 cup raw bulgur wheat, cooked and drained
1 1/2 cups coarsely chopped cabbage
3/4 cup sliced scallions with green
1/2 cup chopped walnuts
1 large orange, cut into chunks with 1/2 cup orange juice, or 1 11 ounce can undrained mandarin oranges
2 T distilled white vinegar
1/4 t salt
Chill several hours before serving.
