The High-Protein Cookbook - Linda West Eckhardt [53]
2 tablespoons chopped fresh cilantro
½ medium tomato, chopped
4 ounces jicama, peeled and cut in thin julienne strips
Bring water to a boil in a medium sauce pan. Boil the green beans for about 5 minutes, just until they are bright green and a little softened. Drain well. Meanwhile, in a medium bowl, combine the vinegar, cumin, lime juice, and olive oil. Toss in the cilantro, tomato, jicama, and the green beans.
Nutritional Analysis: 153 calories, FAT 14 g, PROTEIN 1 g, CARB 7 g, FIBER 2 g, CHOL 0 mg, IRON 1 mg, SODIUM 6 mg, CALC 21 mg
Lemongrass Hot and Spicy Cabbage Slaw
The flavors of lemongrass and hot pepper will really get your juices flowing. This mouthwatering slaw goes with beef, pork, chicken, or fish.
MAKES 2 SERVINGS
Preparation time: 10 minutes
Marinating time: 10 minutes
3 tablespoons rice wine vinegar
2 tablespoons vegetable oil
1 garlic clove
¼ teaspoon cayenne
½ teaspoon sugar
1 tablespoon ketchup
1 tablespoon chopped fresh ginger
1 teaspoon salt
3 lemongrass stalks, white bottom portions only
8 ounces Chinese cabbage, thinly sliced
½ medium carrot, peeled and shredded
1 teaspoon freshly milled black pepper
In a medium bowl, combine the vinegar, oil, garlic, cayenne, sugar, ketchup, ginger, salt, and lemongrass. Let it stand for 10 minutes. Toss in the cabbage and carrot. Taste and add salt and black pepper as needed. Remove the lemongrass just before serving.
Nutritional Analysis: 172 calories, FAT 14 g, PROTEIN 2 g, CARB 10 g, FIBER 5 g, CHOL 0 mg, IRON 1 mg, SODIUM 1,271 mg, CALC 103 mg
Red Cabbage, Blue Cheese, and Apple Slaw
Walnut oil is an earthy alternative to olive oil. Its distinct yet subtle flavor really adds to this complex slaw. Serve it with lamb, pork, or chicken.
MAKES 2 SERVINGS
Preparation time: 15 minutes
2 tablespoons red wine vinegar
3 tablespoons walnut oil
2 teaspoons Dijon mustard
8 ounces cabbage, shredded
½ unpeeled green apple, cored and grated
Salt and freshly milled pepper to taste
2 ½ ounces blue cheese, crumbled
In a medium bowl, combine the vinegar, walnut oil, and mustard; mix well. Toss in the cabbage, apple, and salt and pepper. Taste and adjust seasoning. Add the blue cheese and toss again.
Nutritional Analysis: 360 calories, FAT 31 g, PROTEIN 10 g, CARB 14 g, FIBER 3 g, CHOL 27 mg, IRON 1 mg, SODIUM 1,222 mg, CALC 251 mg
Roasted Red Pepper and Feta Salsa
Roasted red pepper, thyme, and feta cheese combine to make a fresh, rich-tasting salad to serve with any grilled lamb. The robust olives marry nicely with the earthy feta cheese.
MAKES 2 SERVINGS
Preparation time: 15 minutes
1 tablespoon red wine vinegar
2 tablespoons fresh lemon juice
2 tablespoons finely chopped fresh thyme
¼ small red onion, finely chopped
1 garlic clove, finely chopped
tablespoons extra-virgin olive oil
⅓ cup drained Greek olives
2 roasted red bell peppers, seeded and chopped
6 ounces feta cheese, crumbled
Salt and freshly milled black pepper to taste
In a medium bowl, combine the vinegar, lemon juice, thyme, red onion, garlic, and olive oil. Toss in the olives, peppers, and feta cheese. Taste and add salt and pepper as needed; the feta will be quite salty.
Nutritional Analysis: 371 calories, FAT 32 g, PROTEIN 13 g, CARB 9 g, FIBER 1 g, CHOL 76 mg, IRON 1 mg, SODIUM 1,542 mg, CALC 457 mg
Warm Roasted Asparagus and Pimiento Salad
Warm asparagus tossed in the vinaigrette and garnished with the salty pimientos leaves you feeling totally satisfied. Serve with grilled chicken or fish or beef.
MAKES 2 SERVINGS
Preparation time: 15 minutes Roasting time: 10 minutes
12 ounces asparagus
3 tablespoons extra-virgin olive oil
1 garlic clove, chopped
2 tablespoons white wine vinegar
¼ teaspoon Dijon mustard
1 tablespoon finely chopped fresh flat-leaf parsley
3 tablespoons chopped pimientos
2 tablespoons fresh lemon juice
Salt and freshly milled black pepper to taste
Preheat the oven to 400°F. Wash the asparagus. Hold each piece in your fingers and snap off the bottom where it breaks naturally.