from the los angeles times
Broiled citrus with shiso
Total time: 30 minutes
Servings: 4
Note: From test kitchen director Donna Deane. Pink navel oranges and cocktail grapefruit are available at well-stocked supermarkets and Whole Foods stores. This recipe calls for four wide, shallow ramekins (about 5 inches wide and 1 inch deep).
Ingredients
2 pink navel oranges
2 white grapefruit
4 tsps. sake
1/4 cup packed brown sugar
2 Tbsps. sliced shiso leaves, cut into thin strips
1. Cut the peel off the oranges and grapefruit: With a sharp knife, slice off the very top and bottom of each fruit. Starting at the top and cutting downward along the curve of the fruit, continue to remove the peel from the fruit, cutting away all skin and pith, as well as the outer membrane. Then remove each segment from the fruit by cutting along the membrane between each section; place the segments in a medium bowl.
2. Toss the orange and grapefruit segments with the sake. Use a slotted spoon to lift the fruit from the sake and arrange in each of four individual ramekins. Sprinkle 1 Tbsp. brown sugar over the top of each ramekin.
3. Place the ramekins on a baking sheet and place on the rack closest to the broiler. Broil just until the top is browned, 1 to 1 1/2 minutes, then remove from the oven. Sprinkle the sliced shiso leaves over the top of each ramekin. Serve immediately.
Each serving: 145 calories; 2 grams protein; 36 grams carbohydrates; 4 grams fiber; 0 fat; 0 saturated fat; 0 cholesterol; 6 mg. sodium.
Angel hair pasta with fresh shiso-herb mix
Total time: 25 minutes
Servings: 4
Note: From Donna Deane. Serve this pasta with grilled fillet of salmon or other fish.
Ingredients
4 ounces angel hair pasta
1 Tbsp. best-quality olive oil
1 tsp. grated lemon zest
Salt
Freshly ground black pepper
1 cup loosely packed torn shiso leaves
1/3 cup snipped chives ( 1/2 -inch pieces)
1/3 cup loosely packed torn parsley leaves
1/3 cup loosely packed torn basil leaves
1. Bring a large pot of salted water to boil (the water should be as salty as the sea). Add the pasta and cook just to al dente, about 3 minutes or according to package directions.
2. Drain the pasta in a colander, reserving one-half cup of the cooking liquid. Place the pasta in a large serving bowl. Toss the pasta with the olive oil, lemon zest and salt and pepper to taste.
3. Add the shiso, chives, parsley and basil and toss to distribute evenly. Add the cooking liquid to moisten the pasta as needed. Season to taste with salt and pepper. Serve immediately.
Each serving: 142 calories; 4 grams protein; 22 grams carbohydrates; 2 grams fiber; 4 grams fat; 1 gram saturated fat; 0 cholesterol; 6 mg. sodium.
from the south florida sun sentinel
Asian beef salad
Total preparation time: 30 minutes
Servings: 4
Ingredients
1 pound sirloin steak, trimmed of excess fat
1 cucumber, peeled, seeded, quartered lengthwise, then thinly sliced
1/4 red onion, thinly sliced
1 cup grape tomatoes, halved
3 Tbsps. lime juice
1 Tbsp. fish sauce
1 Tbsp. reduced-sodium soy sauce
1 tsp. sugar
1/2 tsp. chili paste or crushed dried red pepper flakes, or to taste
2 Tbsps. chopped cilantro
2 Tbsps. chopped fresh mint
2 scallions, thinly sliced
2 Tbsps. chopped roasted peanuts
1. Preheat a lightly oiled gas or charcoal grill to medium-high heat.
2. Grill the steak 7 to 10 minutes per side for medium rare. Remove the steak from the grill and let rest 5 minutes. Once the steak has rested, cut it into thin strips.
3. Meanwhile, in a large serving bowl, combine the lime juice, fish sauce, soy sauce, sugar and chili paste. Add the strips of steak and toss to coat.
Add the cucumbers, onions, tomatoes, cilantro, mint and scallions, then gently toss to combine. Transfer to 4 serving plates, then sprinkle each serving with peanuts.
Each serving: 195 calories, 32 percent calories from fat, 7 grams total fat, 2 grams saturated fat, 40 milligrams cholesterol, 8 grams carbohydrates, 2 grams total fiber, 25 grams protein, 680 milligrams sodium.
from realsimple.com
Fettuccine with rainbow chard and white beans
12 ounces ounces whole-wheat fettuccine
2 teaspoons olive oil
2 cloves garlic, sliced
1 pint cherry or grape tomatoes, quartered
2 bunches rainbow or red and green Swiss chard, stems and leaves separated and cut crosswise into 1-inch pieces
1 15.5-ounce can cannellini beans, drained and rinsed
Kosher salt
1/4 teaspoon crushed red pepper flakes
1/4 cup grated Parmesan
Cook the pasta according to package directions.
Heat the oil in a large saucepan over medium heat. Add the garlic and cook, stirring, for 1 minute. Add the tomatoes and cook until they begin to break down and release their juices, about 2 minutes. Stir in the chard stems and cook until softened, about 3 minutes. Add the chard leaves, cannelloni beans, 1/2 teaspoon salt, and the red pepper and cook, stirring, until the chard leaves are tender, 3 to 5 minutes.
Divide the cooked pasta among individual bowls and top with the chard mixture and Parmesan.
Yield: Makes 4 servings
NUTRITION PER SERVING: CALORIES 458(10% from fat); FAT 5g (sat 0g); SUGAR 2g; PROTEIN 29g; CHOLESTEROL 5mg; SODIUM 881mg; FIBER 21g; CARBOHYDRATE 86g