* signifies one I haven't tried yet.
CUCUMBERS
DILLED CUCUMBERS
(My grandmother's recipe. You can eat these mild after an hour, or store for at least a month and they get stronger and more pickle-like every day. I love these.)
3 cukes
1/4 c. snipped dill
1 c. white vinegar
1/4 c. water
4 Tbsp. sugar
1/2 tsp. salt
dash pepper
Wash cukes and slice thinly or as desired. Add dill and toss.
In a 2-cup measuring cup, mix vinegar, water, sugar, salt & pepper. Stir to dissolve sugar. Pour over cukes and toss.
Cover and refrigerate until well-chilled, at least one hour.
Minted Cucumber Buttermilk Soup (cold)
This is my FIL's recipe. It is lowish-carb, and low-fat if you use LF dairy products, although some (like the FF buttermilk) may be higher in carbs. You choose. If you don't like plain yogurt at all, you probably won't like this recipe. Serve very well chilled.
1-1/2 lbs. cukes, quartered and seeded
2 c. buttermilk
1/4 c. chopped onion
2 garlic cloves
1 c. light sour cream
1 c. lowfat or FF plain yogurt
2 T. chopped fresh mint
1 T. chopped fresh chive or scallion tops
1 T. fresh lemon juice
pinch of cayenne pepper (ground/dried)
2 tsp. sugar
fresh mint sprigs for garnish
Puree cukes, buttermilk, chopped onion, and garlic until smooth. Transfer to bowl. Whisk in sour cream, yogurt, chopped mint, chives, lemon juice, sugar, and cayenne. Cover and chill. May be made one day ahead.
Stir soup and ladle into bowls. Garnish with fresh mint sprigs. 4 to 6 servings.
TOMATOES
Chilled Roasted Pepper and Tomato Soup (Southern Living) *
3 medium-size red bell peppers
2 1/2 cups vegetable juice
2 garlic cloves, chopped
2 tablespoons vegetable oil
2 tablespoons cider vinegar
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 large avocado, chopped
1 cucumber, seeded and chopped
1/4 purple onion, chopped
2 tablespoons chopped fresh cilantro
1 jalapeño pepper, seeded and minced (optional)
Lime wedges (optional)
Broil peppers on an aluminum foil-lined baking sheet 5 inches from heat about 5 minutes on each side or until peppers look blistered.
Place peppers in a heavy-duty zip-top plastic bag; seal and let stand 10 minutes to loosen skins. Peel peppers; remove and discard seeds.
Process peppers, vegetable juice, and next 5 ingredients until smooth; chill. Serve with avocado, next 3 ingredients, and, if desired, minced jalapeño and lime wedges.
Note: For testing purposes only, we used V-8 juice for vegetable juice.
Yield: 4 cups
ZUCCHINI/SQUASH
CHILLED SUMMER SQUASH SOUP WITH CURRY (COOKING LIGHT) *
CHILLED SUMMER SQUASH SOUP WITH CURRY (Cooking Light) *
2 teaspoons curry powder1 1/4 pounds yellow squash, cubed
1/2 cup chopped onion
1 (14 1/2-ounce) can vegetable broth
1 3/4 cups low-fat buttermilk
1 tablespoon chopped fresh mint
1/2 teaspoon salt
Cook curry powder in a large saucepan over medium heat 1 minute or until toasted. Add squash, onion, and broth. Bring to a boil; cover, reduce heat, and simmer 25 minutes or until tender. Place squash mixture in a blender; process until smooth. Pour mixture into a bowl; cover and chill. Stir in the buttermilk, mint, and salt.
Yield: 5 servings (serving size: 1 cup)
CALORIES 82 (24% from fat); FAT 2.2g (sat 1g,mono 0.6g,poly 0.4g); PROTEIN 4.8g; CHOLESTEROL 0.0mg; CALCIUM 136mg; SODIUM 681mg; FIBER 2.5g; IRON 0.8mg; CARBOHYDRATE 12.3g
Cooking Light, JUNE 2000
SUMMER SQUASH SOUP WITH PASTA AND PARMESAN (from Cooking Light)
6 c. fat-free chicken broth
3 c. water
2-1/4 c. uncooked farfalle (about 6 oz. I use Barilla Plus)
2 c. finely chopped yellow squash
2 c. finely chopped zucchini
1 T. chopped fresh parsley
1 T. chopped fresh basil
1 T. lemon juice
1/2 t. chopped fresh oregano
1/2 t. ground black pepper
1/2 c. grated parmesan
1/4 c. thinly sliced basil
Bring water and broth to boil in dutch oven. Add pasta and cook 8 mins. or until almost tender. Add squash and all ingredients EXCEPT BASIL AND PARMESAN.
Reduce heat and simmer 4 mins. or until pasta is done and squash is tender. Sprinkle with cheese and basil.
(4) 2-cup servings
269 cals (15% from fat)
4.6 g fat (2.5gSat/1.2g Mono/0.5g poly)
16.5 g protein
39.4 g. carb (using regular farfalle/you can half the pasta to cut this down)
3.4 g fiber (using regular farfalle)
10mg cholesterol
COLD ZUCCHINI SOUP
(Family recipe. Sweet and tangy. I usually make multiple recipes of this. Can be eaten hot or cold)
1 large zucchini
1 med. onion
water
1 sm. can tomato paste
water
1/4 to 1/2 c. sugar
1 tsp. salt
black pepper
1 T. lemon juice
Dice zucchini and onion. Cover in pot with one quart of water. Bring to boil, then simmer for 45 minutes to one hour. Add tomato paste and one can water, then add sugar, salt, and pepper. Add lemon juice. Cook one hour.
SUMMER SQUASH SAUTE (Prevention Magazine) *
• 6 cloves garlic, sliced
• 2 Tbsp extra virgin olive oil
• 1 tsp red-pepper flakes
• 3 lb assorted summer squash (zucchini, yellow crookneck, etc.), thinly sliced
• 1/2 tsp salt
Time: 55 minutes
Servings: 8 (4 c total)
Heat garlic, oil, and red-pepper flakes in large sauté an over medium heat 2 to 3 minutes or until garlic begins to turn golden. Add squash and salt. Toss to coat. Cover, reduce heat to medium-low, and cook 30 minutes, stirring occasionally, until squash begins to break apart. Uncover, increase heat to medium, and cook 10 to 12 minutes longer or until liquid is almost gone.
Nutritional Info Per Serving: 61 cal, 2 g pro, 6 g carb, 4 g fat, 0.5 g sat fat, 0 mg chol, 2 g fiber, 149 mg sodium
LEMONY STUFFED SOLE (Prevention Magazine) *
I am anxious to try this. I imagine one could use other types of fish if they like, or even pounded chicken breasts.
• 1 lb sole or flounder fillets
• 1/4 tsp salt
• 1/8 tsp freshly ground black pepper
• 1 c Summer Squash Sauté (recipe above)
• 1 tsp extra virgin olive oil
• 1/4 c dry white wine, or 2 Tbsp freshly squeezed lemon juice mixed with 2 Tbsp vegetable broth
• 1 Tbsp butter
• 2 tsp freshly squeezed lemon juice
• 1/2 tsp freshly grated lemon zest
• 1 tsp finely chopped fresh parsley
Time: 15 minutes
Servings: 4
1. Season both sides of fish with salt and pepper. Place 1 fillet on flat surface and spread 2 tablespoons of the squash evenly over top, leaving a 1/2" margin on both ends. Starting with one end, roll fillet into a cylinder and secure with wooden pick. Repeat with remaining sole and squash.
2. Heat oil in 12" nonstick skillet over medium heat and add sole, seam side up. Cook 2 minutes and add wine. Reduce heat to medium-low, cover, and cook 5 minutes longer, until fish is opaque.
3. Transfer sole to a plate and tent loosely with foil. Add butter, lemon juice, and lemon zest to skillet. Remove from heat, swirl until butter melts, and spoon over sole. Sprinkle with parsley. Remove pick before serving.
Nutritional Info Per Serving: 171 cal, 20 g pro, 4 g carb, 7 g fat, 2.5 g sat fat, 61 mg chol, 1 g fiber, 323 mg sodium
4-Step Fontina Frittata (Prevention Magazine) *
• 6 lg eggs
• 3 c Summer Squash Sauté
• 1/2 c grated Fontina cheese
• 1 tsp olive oil
Time: 20 minutes
Servings: 6
1. Preheat broiler. Position rack second from top.
2. Beat eggs in large bowl. Fold in squash and cheese.
3. Heat oil 2 to 3 minutes in medium nonstick, broiler-safe skillet over medium heat, turning pan to coat. Add egg mixture and cook 3 minutes to set bottom. Reduce heat to medium-low and cook 3 to 5 minutes, lifting edges occasionally and tilting pan so uncooked egg mixture flows to bottom.
4. Broil 3 to 4 minutes or until frittata is browned and set. Serve warm or at room temperature.
Nutritional Info Per Serving: 177 cal, 11 g pro, 7 g carb, 12.5 g fat, 4 g sat fat, 222 mg chol, 2 g fiber, 291 mg sodium
No comments:
Post a Comment