The High-Protein Cookbook - Linda West Eckhardt [54]
Meanwhile, in a medium bowl, mix together the vinegar, mustard, parsley, pimientos, lemon juice, and remaining olive oil. Taste and add salt and pepper as needed.
Add the roasted asparagus pieces to the dressing and toss thoroughly. Serve warm or at room temperature.
Nutritional Analysis: 241 calories, FAT 21 g, PROTEIN 4 g, CARB 11 g, FIBER 4 g, CHOL 0 mg, IRON 2 mg, SODIUM 606 mg, CALC 47 mg
Warm Kale and Red Onion Salad
Kale has a wonderful bitter flavor that is a great foil for a subtle dish such as chicken, but it also stands up to a more gamy main course such as lamb.
MAKES 2 SERVINGS
Preparation time: 15 minutes
Cooking time: 10 minutes
3 tablespoons extra-virgin olive oil
1 medium shallot, minced
1 tablespoon red wine vinegar
8 ounces kale, washed and dried
1 medium green bell pepper, chopped
¼ medium red onion, chopped
Salt and freshly milled pepper to taste
2 tablespoons drained capers
In a medium saucepan, heat 2 tablespoons of the olive oil over medium heat. Stir in the shallots and sauté for 1 minute. Stir in the vinegar and kale and cook for 1 more minute, just until the kale wilts. Divide the kale between two plates. In the same pan heat remaining tablespoon of olive oil. Stir in the pepper, onion, and salt and pepper. Cook over medium-high heat for about 5 minutes, stirring occasionally. Top the kale with the bell peppers and onion and garnish with the capers. Serve at once.
Nutritional Analysis: 243 calories, FAT 22 g, PROTEIN 4 g, CARB 12 g, FIBER 4 g, CHOL 0 mg, IRON 2 mg, SODIUM 927 mg, CALC 102 mg
Watercress Endive and Goat Cheese Salad
The earthy flavor of goat cheese, combined with the spicy watercress and the bitter endive, is a great foil for the sweetened vinaigrette. The sweetness is delicious when matched to any grilled meats.
MAKES 2 SERVINGS
Preparation time: 15 minutes
2 tablespoons raspberry vinegar
½ teaspoon dijon mustard
¼ packet sugar substitute (optional)
2 tablespoons extra-virgin olive oil
1 tablespoon black olives
1 head Belgian endive, leaves separated
1 bunch watercress, stems removed
2 ounces goat cheese, crumbled
salt and freshly milled pepper to taste
In a medium bowl, mix together the vinegar, mustard, sugar substitute if using, and olive oil. Toss in the olives, endive, watercress, and goat cheese. Taste and add salt and pepper as needed.
Nutritional Analysis: 27 calories, FAT 1 g, PROTEIN 2 g, CARB 3 g, FIBER 1 g, CHOL 2 mg, IRON 1 mg, SODIUM 650 mg, CALC 38 mg
VEGETABLE PURÉES: ELEVEN REASONS NOT TO EAT MASHED POTATOES
Don’t write vegetable purees off as baby food. They are deliciously sophisticated, combining interesting flavors and beautiful colors into a wonderful comfort food texture. You can pair them with any grilled meat with a dry rub. Most of the recipes serve four (they store and reheat well) and contain fewer than 15 grams of carbohydrates per serving. Give them a try.
Avocado Purée
This silky smooth, very rich purée adds bright color and a calming effect to the main course. Try it with a particularly spicy main course for a true yin and yang effect. Avocado discolors when exposed to air, so don’t make this too far ahead of time.
MAKES 2 SERVINGS
Preparation time: 10 minutes
1 medium avocado
2 tablespoons sour cream
2 tablespoons fresh lemon juice
salt and freshly milled black pepper to taste
Combine all the ingredients in a food processor or blender. Process until smooth. Serve immediately.
Nutritional Analysis: 198 calories, FAT 18 g, PROTEIN 3 g, CARB 10 g, FIBER 5 g, CHOL 6 mg, IRON 1 mg, SODIUM 599 mg, CALC 31 mg
Beet and Coriander Purée
Heighten the flavor of beets with the exotic flavor of coriander. Garnish with a little fresh cilantro for a beautiful, jewel-toned, purple and green dish. You could also substitute 2 tablespoons of horseradish for the coriander