Great Greek Salad

1 cup diced tomatoes
1 medium cucumber, peeled and diced
2 large radishes, sliced
1 small onion, sliced
3 oz. feta cheese, crumbled
¼ cup sliced black olives
2 Tbsp. lemon juice
3 Tbsp. olive oil
½ tsp. dried oregano
2 cups chopped Romaine or leaf lettuce

In medium bowl, combine tomato, cucumber, radish, onion, feta cheese and olives. Pour olive oil, lemon juice and oregano over vegetable mixture and stir. Cover and refrigerate for at least 1 hour to allow flavors to blend. Top lettuce with dressing mixture.

Serves 8 (½ cup). Per serving: 100 calories, 8 g fat,
2 g protein, 5 g carbohydrate, 1 g fiber,
210 mg sodium

Pasta with Fresh Tomato-Basil-Olive Sauce

4 cloves garlic, crushed
10 large basil leaves
1/4 cup toasted pine nuts (or walnuts)
1 pound seeded, chopped tomatoes (about 4 medium)
3 TBS extra-virgin olive oil
2 TBS pitted green olives
4 TBS freshly grated Parmesan cheese
salt and pepper to taste
1/2 pound pasta

Puree all ingredients except pasta. Cook pasta in lots of salted, boiling water; drain and toss with sauce.

Mozzarella Sandwiches

8 slices sourdough bread, toasted
8 thin slices cucumber
¼ cup wasabi mayonnaise
4 thin slices sweet onion
4 oz. part skim mozzarella cheese, sliced 8 fresh basil leaves
2 medium tomatoes, sliced
Spread toast with mayonnaise. On four slices, layer the remaining ingredients; top with remaining slices.

Serves 4. Per serving: 560 calories, 18 g fat,
23 g protein, 77 g carbohydrate, 4 g fiber,
1080 mg sodium

Pasta with Kale and Beans

3 TBS extra virgin olive oil
4 garlic cloves, minced
1/4 tsp crushed red pepper flakes (optional)
1 can (15 oz.) cannellini beans, rinsed and drained, or 1 1/2 cups cooked cannellini beans
1 pound kale, stems discarded and leaves shredded (about 12 cups lightly packed)
1/2 cup vegetable or chicken broth
1 pound bowties, penne, or other short pasta
1 1/2 cups freshly grated Parmesan cheese
Salt and pepper to taste

Cook pasta until al dente. Reserve 1 cup of the pasta cooking water. Heat the oil over medium-low heat in a large saucepan. Sauté the garlic and hot pepper flakes (if using) in the oil until the garlic is fragrant, about 3 minutes. Stir in the beans, kale, and broth. Cover and simmer until kale is partially wilted and almost tender, 5 to 8 minutes.
Combine pasta and kale mixture, and toss well. Add as much of the reserved water as needed to moisten the pasta.
Add 1 cup of the Parmesan cheese, season with salt and pepper and toss well. Serve immediately, and sprinkle with additional Parmesan cheese.

Fennel & Zucchini Pasta

1 box pasta
1 medium fennel bulb, diced
1 medium zucchini, diced
3 cloves garlic, minced
1/2 cup shredded parmesan cheese
salt and pepper to taste
2 Tablespoon oil, divided

Prepare pasta as directed on the package. While the pasta is cooking, heat 1 Tablespoon oil in a sauté pan over medium heat. Add the fennel, zucchini and garlic and sauté until softened, approximately six minutes. Remove from heat.
Drain and rinse the pasta. Place the pasta in a bowl. If desired, drizzle a tablespoon of olive oil over the pasta to reduce stickiness. Toss the pasta. Add the vegetables and stir in the cheese. Add salt and pepper if necessary.

**Try topping, or serving with diced tomatoes**

Kyle’s Dal Curry

6 TBS olive oil
1 tsp ground coriander
1 cup chopped onion
2 tsp tumeric
1/4 to 1/2 tsp chili powder
3 cups vegetable or chicken broth
1/2 tsp black pepper
2 cups red lentils, rinsed
2 tsp cumin
1/2 can coconut milk
Salt & pepper to taste

Bring broth to a simmer and add lentils. Simmer until lentils are soft. In a separate skillet add olive oil and sauté onions until translucent. Add all spices and cook for 3 minutes. Combine cooked lentils, seasoned onions, and coconut milk together. This will produce a chunky texture. If you prefer a smoother consis- tency, you can blend in a food processor.
Options: For a simple version, add fresh diced tomatoes and cilantro, and serve over rice. OR include more vegetables: Steam or boil a variety of vegetables (carrots, broccoli, cauliflower, zucchini, summer squash, swiss chard, fresh basil, beans, etc.). Top cooked vegetables with the curry. The possibilities are endless. I usually make a double batch of the curry, and freeze half. It makes a great, fast, easy meal. Just add vegetables or rice and serve. Or just eat with pita bread.

Gazpacho Soup

1 lb. fresh tomatoes, chopped
¾ cup tomato juice
½ cup peeled and chopped cucumber
¼ cup chopped onion
2 Tbsp. chopped green pepper
½ tsp. garlic powder
1 Tbsp. white distilled vinegar
½ tsp. salt
¼ cup dry croutons
Dash hot pepper sauce
Pinch black pepper

 

In a blender container combine all ingredients; pulsate until desired consistency. Serve chilled.

Serves 4 (about 1 cup each).

Per serving: 50 calories, .5 g fat, 2 g protein,
11 g carbohydrate, 2.5 g fiber, 465 mg sodium

Cilantro Peanut Dip

from Bill Brewer
1/4 cup oil (olive or canola)
1-2 cups cilantro
1 cup unsalted peanuts
3 cloves garlic
1/4 cup soy sauce
2 TBS rice wine vinegar
1/3 cup sugar
1 TBS lemon juice
1 small hot pepper – to taste
1 small sweet pepper
Add everything in a food processor and blend to a smooth consistency. Use as a dip for veggies, crackers, or my favorite – pretzels!

Tex-Mex Chicken Skillet Meal

1 Tbsp. olive oil
1 hot pepper, minced (optional)
2 cups diced cooked chicken
1-oz pkg. taco seasoning mix
¼ cup water
4 small summer squash (such as zucchini), halved and sliced
1 green pepper, julienned
In a large skillet, heat oil over medium-high heat. Add hot pepper, chicken, taco seasoning and water; sauté until chicken is heated through. Add squash and green pepper; sauté until crisp-tender, about 3 to 5 minutes.

Serves 4. Per serving: 260 calories, 8 g fat,
39 g protein, 10 g carbohydrate, 1 g fiber,
750 mg sodium

Grill-Roasted Garlic

1 cup garlic cloves (peeled)
1 TBS butter
1 tsp olive oil (enough to lightly drizzle over cloves)
2 tsp to 1 TBS soy sauce
Sprinkle to taste with salt, pepper, or other seasonings you enjoy

Mix all ingredients together and let sit for 5 minutes.
Seal all ingredients in tinfoil packet, and place on grill. Grill on indirect heat for 15 to 25 minutes. Then open up foil, so that liquid can evaporate and grill for 5-15 more minutes.
Cloves can be eaten as is, added to pasta, or spread on a baguette or crackers.