Read Online The Everyday DASH Diet Cookbook by Marla Heller - Free Book Online Page B
Authors: Marla Heller
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sliced
6 cups (5 ounces) mixed salad greens, such as mesclun
1 cup halved grape tomatoes
4 roasted salmon fillets (see Roasted Salmon Fillets with Basil Drizzle, here , for instructions)
Bring a medium saucepan of water to a boil over high heat. Add the green beans and cook until crisp-tender, about 3 minutes. Lift them out of the water with a wire sieve or slotted spoon and transfer to a colander. Rinse under cold running water and set aside.
Add the potatoes to the water and reduce the heat to medium. Cook until the potatoes are just tender, about 15 minutes. Drain and rinse under cold running water. Transfer to a bowl. Add 1 tablespoon of the vinaigrette and the chopped scallion whites and mix. Let the potato salad cool to room temperature.
In a large bowl, toss the salad greens, tomatoes, and green beans with the remaining vinaigrette. Spread on a platter and top with the roasted salmon fillets. Arrange the potato salad in four portions on the platter. Sprinkle with the scallion greens and serve.
NUTRITIONAL ANALYSIS
(1 serving) 393 calories, 37 g protein, 19 g carbohydrates, 18 g fat, 5 g fiber, 94 mg cholesterol, 494 mg sodium, 1,415 mg potassium. Food groups: 5 ounces meat, ½ starchy vegetable, 3 vegetables, 1 fat.
NOTE: If you wish to be more authentically French, use the thin green beans known as haricots verts. Because the quality of fresh beans is iffy outside of my local summer growing season, I often prefer to buy frozen haricots verts from my local warehouse club store or the C&W brand, which may be found at many supermarkets.
Warm Spinach Salad with Scallops and Oranges
Sweet scallops, seared to caramelize their surfaces, are tossed with verdant green baby spinach and bright orange segments to make an appealing main-course salad.
MAKES 4 SERVINGS
Vinaigrette
2 large navel oranges
2 tablespoons olive oil
2 tablespoons minced shallots
1 tablespoon balsamic vinegar
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
Salad
⅓ cup raw unsalted sunflower seeds
Olive oil in a spray pump
1 pound sea scallops, cut in half crosswise
7½ cups (6 ounces) baby spinach
To make the vinaigrette: Grate the zest from 1 orange into a small bowl. Using a serrated knife, trim the top and bottom off the other orange so it stands on the work counter. Cut off the thick peel where it meets the flesh so you end up with a skinless sphere. Then, working over a medium bowl to catch the juices, hold the fruit in one hand and cut between the thin membranes to release the segments, letting them fall into the bowl. Repeat with the remaining orange. Squeeze the juices from the membranes into the bowl. Measure and reserve 2 tablespoons of orange juice, then set aside the orange juice and orange segments.
Heat the oil in a large nonstick skillet over medium heat. Add the shallots and sauté until softened, about 1 minute. Remove from the heat. Stir in the vinegar and orange juice. Using a heatproof spatula, scrape the mixture into the bowl with the orange zest. Add the salt and pepper and whisk well.
To make the salad: Wipe the skillet clean with paper towels. Heat the skillet over medium heat. Add the sunflower seeds and cook, stirring often, until fragrant and toasted, about 2 minutes. Turn out onto a plate.
Spray the skillet with oil and heat over medium-high heat. Add the scallops and cook, turning halfway through cooking, until seared on both sides, about 3 minutes.
Combine the spinach and orange segments in a large bowl. Add the scallops, vinaigrette, and sunflower seeds and toss. Serve warm.
NUTRITIONAL ANALYSIS
(1 serving) 271 calories, 18 g protein, 21 g carbohydrates, 14 g fat, 4 g fiber, 27 mg cholesterol, 736 mg sodium, 748 mg potassium. Food groups: 2½ ounces meat, 1½ vegetables, 2 fruits, ½ nuts, 1 fat.
NOTE: If you are watching sodium, cut the salt to ¼ teaspoon for a total of 603 mg sodium per serving; eliminating the salt reduces it to 480 mg. Most of the salt comes from the scallops, which
6 cups (5 ounces) mixed salad greens, such as mesclun
1 cup halved grape tomatoes
4 roasted salmon fillets (see Roasted Salmon Fillets with Basil Drizzle, here , for instructions)
Bring a medium saucepan of water to a boil over high heat. Add the green beans and cook until crisp-tender, about 3 minutes. Lift them out of the water with a wire sieve or slotted spoon and transfer to a colander. Rinse under cold running water and set aside.
Add the potatoes to the water and reduce the heat to medium. Cook until the potatoes are just tender, about 15 minutes. Drain and rinse under cold running water. Transfer to a bowl. Add 1 tablespoon of the vinaigrette and the chopped scallion whites and mix. Let the potato salad cool to room temperature.
In a large bowl, toss the salad greens, tomatoes, and green beans with the remaining vinaigrette. Spread on a platter and top with the roasted salmon fillets. Arrange the potato salad in four portions on the platter. Sprinkle with the scallion greens and serve.
NUTRITIONAL ANALYSIS
(1 serving) 393 calories, 37 g protein, 19 g carbohydrates, 18 g fat, 5 g fiber, 94 mg cholesterol, 494 mg sodium, 1,415 mg potassium. Food groups: 5 ounces meat, ½ starchy vegetable, 3 vegetables, 1 fat.
NOTE: If you wish to be more authentically French, use the thin green beans known as haricots verts. Because the quality of fresh beans is iffy outside of my local summer growing season, I often prefer to buy frozen haricots verts from my local warehouse club store or the C&W brand, which may be found at many supermarkets.
Warm Spinach Salad with Scallops and Oranges
Sweet scallops, seared to caramelize their surfaces, are tossed with verdant green baby spinach and bright orange segments to make an appealing main-course salad.
MAKES 4 SERVINGS
Vinaigrette
2 large navel oranges
2 tablespoons olive oil
2 tablespoons minced shallots
1 tablespoon balsamic vinegar
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
Salad
⅓ cup raw unsalted sunflower seeds
Olive oil in a spray pump
1 pound sea scallops, cut in half crosswise
7½ cups (6 ounces) baby spinach
To make the vinaigrette: Grate the zest from 1 orange into a small bowl. Using a serrated knife, trim the top and bottom off the other orange so it stands on the work counter. Cut off the thick peel where it meets the flesh so you end up with a skinless sphere. Then, working over a medium bowl to catch the juices, hold the fruit in one hand and cut between the thin membranes to release the segments, letting them fall into the bowl. Repeat with the remaining orange. Squeeze the juices from the membranes into the bowl. Measure and reserve 2 tablespoons of orange juice, then set aside the orange juice and orange segments.
Heat the oil in a large nonstick skillet over medium heat. Add the shallots and sauté until softened, about 1 minute. Remove from the heat. Stir in the vinegar and orange juice. Using a heatproof spatula, scrape the mixture into the bowl with the orange zest. Add the salt and pepper and whisk well.
To make the salad: Wipe the skillet clean with paper towels. Heat the skillet over medium heat. Add the sunflower seeds and cook, stirring often, until fragrant and toasted, about 2 minutes. Turn out onto a plate.
Spray the skillet with oil and heat over medium-high heat. Add the scallops and cook, turning halfway through cooking, until seared on both sides, about 3 minutes.
Combine the spinach and orange segments in a large bowl. Add the scallops, vinaigrette, and sunflower seeds and toss. Serve warm.
NUTRITIONAL ANALYSIS
(1 serving) 271 calories, 18 g protein, 21 g carbohydrates, 14 g fat, 4 g fiber, 27 mg cholesterol, 736 mg sodium, 748 mg potassium. Food groups: 2½ ounces meat, 1½ vegetables, 2 fruits, ½ nuts, 1 fat.
NOTE: If you are watching sodium, cut the salt to ¼ teaspoon for a total of 603 mg sodium per serving; eliminating the salt reduces it to 480 mg. Most of the salt comes from the scallops, which
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