lentil salad with hijiki and peppers

[Guest guest]

example of zone cooking:

Gourmet Prescription: High Flavor Cooking for Lower Carbohydrate Diets (Sept,

1999 Bay Books) ISBN: 0912333812; www.zoneperfect.com

 

hijiki reminds me of anchovies! so salty. i had some as garnish in a miso soup.

this recipe calls for so much more than a garnish. . .

 

 

 

* Exported from MasterCook *

 

Lentil Salad With Hijiki (Black Seaweed) And Roasted Red Peppers

 

Recipe By :Deborah Chud, Zone Cooking

Serving Size : 4 Preparation Time :0:00

Categories : Dried Beans Low Fat

Special Diet Vegetarian

 

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 ounce dried hijiki (about 1 cup)

1 1/2 teaspoons extra virgin olive oil

1 1/2 teaspoons minced garlic

1 cup water

1 tablespoon balsamic vinegar

4 large red bell peppers

2 cups cooked French green lentils (du Puy)

1/4 cup minced shallots

1/4 cup minced flat-leaf parsley

DRESSING :

2 tablespoons balsamic vinegar

1 tablespoon Dijon mustard

1 tablespoon Tamari soy sauce

2 teaspoons extra virgin olive oil -- divided

2 teaspoons fructose

1/2 teaspoon salt -- or to taste

Freshly ground black pepper

 

1. Place the hijiki in a heatproof bowl or 1 quart measuring cup and add boiling

water to cover. Soak for 15 minutes, drain, dry on paper towels, and chop into 1

1/2 inch lengths.

2. Heat 1 1/2 teaspoons oil in a nonstick skillet over medium heat. Add the

garlic and sauté for 1 minute. Add the hijiki and sauté, stirring, for 5

minutes. Add the water and 1 tablespoon balsamic vinegar. Cover, reduce the

heat, and simmer for 15 minutes. Remove from the heat and drain.

3. Roast the peppers by thoroughly charring the skins under the broiler.

Transfer to a paper bag and allow to steam for 10 to 15 minutes to loosen the

skins. Remove stems, skins, seeds, and membranes. Julienne the flesh and set

aside.

4. To make the dressing, combine the vinegar, mustard, soy sauce, olive oil,

fructose, and salt and pepper to taste. Whisk to blend.

5. In a bowl, combine the hijiki, roasted pepper strips, lentils, and shallots.

Pour in the dressing and toss to coat. Adjust the seasoning. Garnish with the

parsley. Serve warm, at room temperature, or cold.

EACH: 213 cals, 19% cff, 5g fat, 11g fiber.

 

Cuisine:

" Barry Sears' Zone "

Source:

" Gourmet Prescription: High Flavor Cooking for Lower Carbohydrate

Diets (Sept, 1999 Bay Books) ISBN: 0912333812; www.zoneperfect.com "

S(Collection):

" (kitpath) on 27 Sep 1999 "

 

- - - - - - - - - - - - - - - - - - -

 

Per serving: 213 Calories (kcal); 5g Total Fat; (18% calories from fat); 11g

Protein; 35g Carbohydrate; 0mg Cholesterol; 591mg Sodium

Food Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1

Fat; 0 Other Carbohydrates

 

Serving Ideas : salmon fillet

 

NOTES : The long strands of Hijiki resemble stiff inky spaghetti or thin

licorice. Sold dried, in bulk at health food stores and Asian markets.

Nutr. Assoc. : 26987 0 0 0 0 0 2824 0 0 0 0 0 0 0 0 0 0

 

-:-

Pat Hanneman (ICQ 50232533)

http://home.earthlink.net/~kitpath/

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