Guest guest Posted March 20, 1999 Report Share Posted March 20, 1999 Mary Carroll’s Healthful Cooking newspaper column is one of my favorites. Here are some recent recipes from her column. They are almost always vegetarian and tend to be lower fat. Kathleen Artichoke-Jicama Salad With Toasted Hazelnuts French Salad Whole-Meal Sandwich Fresh Lime Vinaigrette Honey-Lemon Dressing Italian Artichoke And Cheese Whole-Meal Sandwich Pear Salad With Spiced Pecans * Exported from MasterCook * Artichoke-Jicama Salad With Toasted Hazelnuts Recipe By : Healthful Cooking by Mary Carroll, StarTrib 2/3/99 Serving Size : 1 Preparation Time :0:00 Categories : Salads, Vegetable Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup canned artichokes, drained -- drained and chopped (unmarinated) 2 cups torn leaf lettuce 1 cup chopped jicama 2 tablespoons olive oil 1 tablespoon white wine vinegar 1 teaspoon Dijon mustard 1 teaspoon lemon juice 2 tablespoons minced fresh parsley Salt and pepper to taste 1 tablespoon chopped hazelnuts This French-style artichoke salad draws much of its flavor from a small amount of toasted hazelnuts. In large bowl, combine artichokes, lettuce and jicama. In medium bowl, whisk together oil, vinegar, mustard, and lemon juice. Stir in parsley; add salt and pepper to taste. Toss with salad. Let stand at room temperature 5 minutes, then adjust seasonings again. Toast hazelnuts in an ungreased 10-inch skillet over low heat until fragrant (watch carefully to prevent scorching). Sprinkle over salad and serve. Makes 4 servings. Each serving contains approximately 2 vegetable exch., 11/2 fat exch.; 110 calories, 9 gm. carbohydrate, 2 gm. protein, 8 gm. fat (including 1 gm. sat. fat), 140 mg. sodium, 36 mg. calcium and 4 gm. dietary fiber. Converted by MC_Buster. - - - - - - - - - - - - - - - - - - * Exported from MasterCook * French Salad Whole-Meal Sandwich Recipe By : Healthful Cooking, Mary Carroll, StarTrib 2/17/99 Serving Size : 1 Preparation Time :0:00 Categories : Sandwiches Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup bottled sliced roasted red peppers -- drained 1/2 red onion -- very thinly sliced 1 cup sliced Roma tomatoes 2 tablespoons capers Salt and pepper 2 tablespoons crumbled feta cheese 1/2 cup low-calorie Italian dressing 1 round artisan loaf halved lengthwise and scooped out 2 cups chopped romaine lettuce In large bowl, combine peppers, onions, tomatoes, and capers. Season with salt and pepper, then add cheese and 1/4 cup dressing. Toss well. Pile into loaf. Top with lettuce. Drizzle with remaining dressing. Replace top half of loaf. Wrap tightly in plastic wrap and let stand 30 minutes. Makes 6 to 8 servings. Each 1/8 serving contains approximately 1 vegetable exch., 1 bread/ starch exch., 1 fat exch.; 150 calories, 22 gm. carbohydrate, 4 gm. protein, 5 gm. fat (including 1 gm. sat. fat), 2 mg. cholesterol, 400 mg. sodium, 53 mg. calcium and 2 gm. dietary fiber. Converted by MC_Buster. - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Fresh Lime Vinaigrette Recipe By : Healthful Cooking, Mary Carroll, Star Trib, 2/25/99 Serving Size : 1 Preparation Time :0:00 Categories : Salads, Dressings Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup balsamic or white wine vinegar 2 tablespoons olive oil 2 tablespoons fresh lime juice 2 teaspoons chopped green onions 1 teaspoon sugar 1 teaspoon chopped parsley 1/2 teaspoon stone-ground mustard -- if desired Salt and pepper to taste Makes 1/2 cup. Vinaigrette is a classic marinade to use with cooked or raw winter vegetables. Try this one over chopped red and green cabbage, leaf lettuce, and sliced red onions. Combine vinegar, olive oil, lime juice, onions, sugar, parsley, mustard, salt and pepper in a shaker jar; mix well. Nutrition information per 2-tablespoon serving: Calories 68, Carbohydrates 3 g, Protein 0 g, Fat 7 g including sat. fat 1 g, Cholesterol 0 mg, Sodium 10 mg, Calcium 3 mg, Dietary fiber 0 g Diabetic exchanges per serving: 11/2 fat exch. © Copyright 1999 Star Tribune. All rights reserved. Converted by MC_Buster. - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Honey-Lemon Dressing Recipe By : Healthful Cooking, Mary Carroll, Star Trib, 2/25/99 Serving Size : 1 Preparation Time :0:00 Categories : Salads, Dressings Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoons olive oil 1/4 cup lemon juice 1/3 cup honey -- or to taste up to 1/2 Salt and pepper to taste Makes 2/3 cup. Since the tartness of lemons is hard to predict before juicing, be sure to adjust the amount of honey in this dressing to taste. Use very mild honey, such as clover. Toss with bitter greens and lettuce. Combine olive oil, lemon juice, honey, salt and pepper in a shaker jar; mix well. Nutrition information per 2-tablespoon serving: Calories 120, Carbohydrates 19 g, Protein 0 g, Fat 5 g, including sat. fat 1 g, Cholesterol 0 mg, Sodium 3 mg, Calcium 3 mg, Dietary fiber 0 g Diabetic exchanges per serving: 1 fruit exch. and 1 fat exch. Converted by MC_Buster. - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Italian Artichoke And Cheese Whole-Meal Sandwich Recipe By : Healthful Cooking, Mary Carroll, StarTrib 2/17/99 Serving Size : 1 Preparation Time :0:00 Categories : Sandwiches Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup quartered marinated artichoke hearts -- drained 6 thin slices part-skim mozzarella cheese 1 Italian wide baguette halved lengthwise and scooped out Salt and pepper 1 red or green bell pepper -- sliced into rings 2 tablespoons chopped fresh parsley 1 tablespoon fresh lemon juice 2 tablespoons olive oil 1/2 head curly endive or frisee The wide-style Italian baguettes are perfect for this dish. For better flavor, you can warm the olive oil in a saucepan for a few minutes before using it. Layer artichokes and cheese on bottom of loaf. Sprinkle with salt and pepper. Top with peppers, parsley, and lemon juice. Sprinkle with olive oil. Top with endive or frisee. Replace top half of loaf. Wrap well in plastic wrap. Let stand 30 minutes, then slice. Makes 6 to 8 servings. Each 1/8 serving contains approximately 2 vegetable exch., 1 bread/ starch exch., 11/2 fat exch.; 210 calories, 26 gm. carbohydrate, 9 gm. protein, 8 gm. fat (including 2 gm. sat. fat), 8 mg. cholesterol, 400 mg. sodium, 160 mg. calcium and 3 gm. dietary fiber. Converted by MC_Buster. - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Pear Salad With Spiced Pecans Recipe By : Healthful Cooking by Mary Carroll, StarTrib 2/3/99 Serving Size : 1 Preparation Time :0:00 Categories : Fruits Salads, Fruit Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup pecan halves 2 tablespoons olive oil -- divided 1 teaspoon sugar or real maple syrup 1/2 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1/4 teaspoon cayenne pepper -- or to taste 2 tablespoons balsamic vinegar Salt and pepper to taste 4 cups torn leaf lettuce 2 Bosc pears -- peeled, cored and thinly sliced 1 tablespoon crumbled blue cheese The small amount of spiced pecans make this salad a stunning starter to a winter dinner party. Preheat oven to 350 degrees. In medium bowl, combine pecans, 1 teaspoon of oil, sugar or maple syrup, cinnamon, nutmeg, and cayenne. Mix well. Spread on large nonstick baking sheet. Bake 25 minutes, stirring occasionally, or until nuts are crisp and fragrant. In medium bowl, combine remaining oil, vinegar, and salt and pepper to taste. Whisk together. Arrange lettuce and pears on 4 salad plates. Drizzle with oil and vinegar mixture. Crumble cheese over salad and top with pecans. Makes 4 servings. Each serving contains approximately 11/2 fruit exch., 31/2 fat exch.; 240 calories, 24 gm. carbohydrate, 2 gm. protein, 17 gm. fat (including 2 gm. sat. fat), 2 mg. cholesterol, 32 mg. sodium, 46 mg. calcium and 5 gm. dietary fiber. Converted by MC_Buster. - - - - - - - - - - - - - - - - - - schuller Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You are posting as a guest. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.