The High-Protein Cookbook - Linda West Eckhardt [46]
Nutritional Analysis: 348 calories, FAT 26 g, PROTEIN 20 g, CARB 9 g, FIBER .2 g, CHOL 637 mg, IRON 4 mg, SODIUM 460 mg, CALC 129 mg
THE EXTRAS: VINAIGRETTES, DRESSINGS, DRY RUBS, AND MARINADES
Keeping salads interesting isn’t hard, it just takes few good recipes. We have given you a wide range, from classics to off-the-wall options. Use these recipes as springboards to make up your own concoctions.
Whizzing up homemade salad dressing is economical and gives you more flavor options. We often make the vinaigrettes and dressing right in the bottom of the salad bowl to minimize clean-ups. After the dressing is made, layer the vegetables on top of the dressing, then toss just before serving. Cover and refrigerate up to four hours to keep the salad from becoming soggy. This method has the desirable effect of marinating the ingredients that are resting in the dressing while leaving those on top crisp. When you mix the marinated greens or vegetables throughout the rest of the salad just before serving, the result is outstanding.
Each of these recipes makes about 3 tablespoons of salad dressing, plenty for two (or even four) servings if you toss the salad thoroughly. A little elbow grease in tossing salad will cut your calorie count in half. You may even find that you can get away with using less. If so, go for it. (Never miss an opportunity to save calories!)
Finally, we also believe that these salad dressings are great for more than just salad greens. They can be used for marinating meat before it is cooked. (Always discard any marinade that has had raw meat in it.) These dressings will improve the flavor of blanched and steamed vegetables as well. Use the same bottom-of-the-bowl method described above, add your crisp-cooked veggies, toss, and enjoy.
Egg and Lemon Sauce
If the question “Which came first, the chicken or the egg?” ever crossed your mind, this sauce will provide the answer. A no-nonsense New England cousin to hollandaise, it tastes so good that it will enliven any number of boring, bland diet entrées: the ubiquitous chicken breast, steamed fish, or cauliflower. Make it and keep it on hand. To stay on your diet, you need all the help you can get. Here it is—in a jar.
MAKES 24 (1-TABLESPOON) SERVINGS
Preparation time: 15 minutes
Cooking time: 6 minutes
4 large eggs
4 scallions, white and green parts, minced
½ cup dry white wine
1 cup light cream
1 cup (2 sticks) unsalted butter, softened
Grated zest and juice of 1 lemon
½ teaspoon kosher salt
½ teaspoon freshly milled black pepper
¼ cup chopped fresh flat-leaf parsley
Cook the eggs in boiling in water to cover until hard cooked, about 6 minutes. Combine the scallions and wine in a saucepan and boil down until the liquid is nearly evaporated, about 2 minutes. Add the cream and boil to reduce by about a third. Off the heat, whisk in the butter, then add the lemon zest and juice, salt, and pepper.
Peel the eggs and chop. Add to the sauce with the parsley. Keep warm over indirect heat or transfer to a jar, cover, and refrigerate up to 1 week.
Nutritional Analysis: 135 calories, FAT 11.3 g, PROTEIN 1.4 g, CARB 1.4 g, FIBER 0.2 g, CHOL 57 mg, IRON .75 mg, SODIUM 140 mg, CALC 27 mg
White Wine Vinegar and Walnut Vinaigrette
This bracing vinaigrette is great over beets, avocado slices, spinach leaves, or grilled meats as well as plain old greens. In fact, you might want to just eat it with a spoon!
MAKES 2 SERVINGS
Preparation time: 5 minutes
2 tablespoon white wine vinegar
½ teaspoon Dijon mustard
2 tablespoons walnut oil (see note)
1 tablespoon finely chopped walnuts
Salt and freshly milled black pepper to taste
Mix all of the ingredients in a salad bowl. Taste and adjust the seasoning. Layer in the greens, cover and refrigerate until meal time, and toss just before serving. Alternatively, drizzle the vinaigrette over chopped vegetables.
NOTE: Walnut oil is available