The High-Protein Cookbook - Linda West Eckhardt [52]
MAKES 2 SERVINGS
Preparation time: 15 minutes
2 tablespoons red wine vinegar
3 tablespoons extra-virgin olive oil
1 garlic clove, finely chopped
½ red bell pepper, seeded and coarsely chopped
½ yellow bell pepper, seeded and coarsely chopped
1 bunch arugula, stems removed
3 ounces pepperoni, thinly sliced
2 tablespoon drained capers
Salt and freshly milled pepper to taste
In medium bowl, combine the red wine vinegar, olive oil, and chopped garlic. Toss in the bell peppers, arugula, pepperoni, and capers. Toss thoroughly. Taste and add salt and pepper as needed. Chill until just before serving.
Nutritional Analysis: 424 calories, FAT 40 g, PROTEIN 10 g, CARB 8 g, FIBER 2 g, CHOL 34 mg, IRON 1 mg, SODIUM 1,767 mg, CALC 23 mg
Beet, Fennel, and Walnut Chutney
Red beets, crunchy fennel, and walnuts flavored with basil and tarragon—what a combo. If you’ve sworn off beets as a high-carb food, welcome them back to your diet, judiciously.
MAKES 2 SERVINGS
Preparation time: 15 minutes
2 tablespoons extra-virgin olive oil
2 tablespoon fresh lemon juice
½ teaspoon sugar
1 tablespoon chopped fresh basil
1 tablespoon fresh tarragon leaves
Half a 14-ounce can beets, drained and chopped
1 fennel bulb, cored and chopped
¼ cup walnuts, toasted
Salt and freshly milled pepper to taste
In a medium bowl, combine the olive oil, lemon juice, sugar, basil, and tarragon. Add the beets, fennel, and walnuts. Toss thoroughly. Taste and add salt and pepper as needed. Chill until just before serving.
Nutritional Analysis: 150 calories, FAT 12 g, PROTEIN 2 g, CARB 11 g, FIBER 3 g, CHOL 0 mg, IRON 2 mg, SODIUM 418 mg, CALC 49 mg
Wilted Escarole and Bacon Slaw
The bitter flavor of escarole juxtaposed with the salty flavor of bacon, all complemented by cognac and vinegar, lifts any menu to delicious heights.
MAKES 2 SERVINGS
Preparation time: 15 minutes
Cooking time: 10 minutes
1 tablespoon extra-virgin olive oil
3 ounces bacon, chopped
1 garlic clove, chopped
1 tablespoon red wine vinegar
1 tablespoon cognac
8 ounces escarole, washed and shredded
Salt and freshly milled pepper to taste
In a medium skillet, combine the olive oil and bacon and cook over medium-low heat for 5 to 6 minutes. Add the garlic and cook for 1 minute. Add the vinegar and cognac, stir, then add the shredded escarole and cook for 1 more minute, tossing thoroughly. The escarole will wilt just a bit. Taste and add salt and pepper as needed. Serve at once.
Nutritional Analysis: 183 calories, FAT 14 g, PROTEIN 6 g, CARB 5 g, FIBER 4 g, CHOL 12 mg, IRON 1 mg, SODIUM 830 mg, CALC 66 mg
Ginger Jicama Slaw
The bright flavors of ginger and jicama make a meal feel exotic. Pair this salad with pork, beef, chicken, or fish. Hell, just eat it plain. You will love it.
MAKES 2 SERVINGS
Preparation time: 15 minutes
2 tablespoons cider vinegar
2 tablespoons extra-virgin olive oil
1 tablespoon Dijon mustard
1 tablespoon ketchup
½ packet sugar substitute (optional)
1 garlic clove, finely chopped
1 cup shredded cabbage
½ cup julienned jicama
¼ cup julienned carrot
1 tablespoon chopped fresh ginger
¼ cup chopped fresh cilantro
Salt and freshly milled pepper to taste
In a medium bowl, combine the vinegar, olive oil, mustard, ketchup, sugar substitute, and garlic. Mix thoroughly. Toss in the cabbage, jicama, carrot, ginger, and cilantro and mix well. Taste and add salt and pepper as needed.
Nutritional Analysis: 182 calories, FAT 15 g, PROTEIN 2 g, CARB 12 g, FIBER 3 g, CHOL 0 mg, IRON 1 mg, SODIUM 1 mg, CALC 45 mg
Green Beans and Jicama Salad
The crunch of jicama makes this an unusually satisfying bean salad; pack it on your next picnic.
MAKES 2 SERVINGS
Preparation time: 10 minutes
Cooking time: 5 minutes
4 ounces green beans, trimmed
2 tablespoons red wine vinegar
1 teaspoon ground cumin
3 tablespoons fresh lime juice
2 tablespoons