86-Lancaster Farming, Saturday, July 11 1998
Simply Delicious
Summer Salads
Salads are a wonderful way to
get your daily requirement of
vitamin-packed, fiber-rich fruits
and vegetables. But if you don’t
watch what you put on them, the
fat content can really skyrocket.
The solution? Keep fat to a
minimum by topping your salads
with dressings created from fat
free mayonnaise or yogurt
Another great thing about salads
is their versatility. You can use vir
tually any combination of tender
greens, sliced raw veggies, cooked
asparagus, roasted red peppers,
hard-boiled egg whites, beans —
you name it.
Go on and get creative. Try
these recipes.
TANGY FAT-FREE
COLESLAW
A head cabbage, shredded
1 onion, diced
'A cup fat-free plain yogurt
A teaspoon dry mustard
4 tablespoons fat-free
mayonnaise
Dash pepper and paprika
Place cabbage and onion in
bowl. Toss together and set aside.
In small bowl, mix remaining
ingredients except paprika. Pour
nayonnaise mixture over cabbage.
Toss until cabbage is completely
coated. Chill for one hour.
Sprinkle with paprika just before
serving.
Featured Recipe
How many servings of vegetables do you eat a day?
Does your family complain that veggies are boring?
You should be eating three to five servings of vegetables daily.
More and more research is showing that vegetables are rich in vita
mins, minerals, and antioxidants. Some vegetables contain anticancer
agents. \
AUetta Schadler, Penn State extension agent, will be teaching new
techniques for cooking vegetables in low-fat ways. New recipes and
new salad and dressing combinations also will be taught.
Although the class isn’t until Aug. 3, you should register now. Two
classes will be offered on Aug. 3 at the Lebanon County Penn State
Cooperative Extension, 2120 Cornwall Rd., Suite 1. Lebanon. The
first will be held from 9:30 a.m. to 11:30 a.m. The same workshop will
be repeated from 7 p.m. to 9 p.m. Cost is $3.
To register, send your name, address, daytime telephone number,
and a check payable to “Extension Special Fund,” to Lebanon County
Penn State Cooperative Extension, 2120 Cornwall Rd.. Suite 1, Leba
non. PA 17042-9777.
In the meanwhile, do you need a recipe to use fresh green beans?
These are great for taking to a picnic.
FRESH DILLED GREEN BEANS
IA pounds fresh green beans
'A cup olive oil
V* cup green onions, minced
3 tablespoons fresh dill weed, minced or 1 tablespoon dried dill
weed
2 tablespoons sugar
2 tablespoons lemon juice
2 tablespoons Dijon mustard
1 tablespoon fresh parsley, chopped
1 tablespoon cider vinegar
Pinch salt
Pinch coarsely ground pepper
'/) cup radishes, diced
'/> cup walnuts, chopped
Prepare at least one day ahead of time so flavors blend. Remove
strings from green beans and wash thoroughly. Cut beans into
1 A 'inch pieces. Cook green beans, covered, in a small amount of boil
ing water 6-8 minutes or until just crisp and terser. Drain beans and set
aside to cool.
Combine next 10 ingredients in a jar. cover tightly, and shake jar
vigorously. Pour over beans and toss well. Cover and refrigerate over
night. Just before serving, stir in radishes and walnuts.
SAVORY EGGPLANT SALAD
1 medium red onion, finely
sliced
1-2 cloves garlic, minced
3 tablespoons olive oil
VA pounds eggplant
2'A cups tomatoes, seeded,
chopped
Vi cup celery, finely chopped
2 tablespoons red wine vinegar
1 teaspoon sugar
3 tablespoons fresh oregano,
inced
3 ounces light cheese, shredded
Soak onion in ice water to cover
(to mellow flavor). Combine garlic
and olive oil and set aside.
Prick eggplant all over with a
fork and place in large pot of
salted, boiling water to simmer
until tender 8-10 minutes. Cool in
colander. Cut in 1-inch cubes.
(Peeling eggplant is optional).
Drain and towel dry onion
slices. Combine with olive oil mix
ture, eggplant, and remaining
ingredients. Cover and refrigerate.
Toss before serving. Season with
freshly ground pepper to taste.
Serve on a bed of mixed greens
with polenta triangles, sauteed in
olive oil, or with couscous and
rice. Serves 6.
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Pictured from top: Layered Smoked Turkey and Vegetable Salad, Smoked Turkey
Salad with Dried Cherries, and Fat-Free Frank Salad Sandwiches.
GARBANZO SALAD
1 pound can garbanzo or kidney
beans
54 medium red onion, peeled
10-15 sprigs fresh cilantro
2 tablespoons lime juice
1 tablespoon olive oil
Salt
Cayenne pepper
Line a large salad bowl with leaf
lettuce. Fill bowl with mixture*of
sliced and shredded vegetables.
Spoon on garbanzo salad. Spoon
on avocado cream dressing:
1 ripe avocado, peeled and
seeded
1 cup sour cream
1 cup mayonnaise
1 garlic clove
2 tablespoons honey
1 tablespoon Worcestershire
sauce
14 teaspoon salt
'/i -A teaspoon red pepper
sauce
'A cup lime juice .
'A cup finely chopped green
onion
Put all ingredients except green
onions in a food processor or blen
der, blend until smooth. If neces
sary, blend in two batches. Refrig
erate* Makes 3 cups dressing.
Line four large salad bowls with
lettuce. Mound sliced vegetables
in a bowl:
Celery
Cucumber
Green pepper
Carrot
Radishes
Lettuce
Arrange julienne strips of meat
and cheese on top:
Cooked ham
Cooked turkey
Cheddar cheese
Swiss cheese
Spoon on Thousand Island
dressing. Garnish with hard
cooked egg wedges and tomato.
If you have recipes for the topics listed below, please share
them with us. We welcome your recipes, but ask that you
include accurate measurements, a complete list of ingredients
and clear instructions with each recipe you submit. Send your
recipes to Lou Ann Good, Lancaster Farming, P.O. Box 609,
Ephrata, PA 17522. Recipes should reach our office one week
before publishing date listed below.
July
August
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CHEF’S SALAD
Recipe Topics
18 - Blueberries
25 - Peachy Recipes
1 - Garden Vegetables
8 - Salad Dressings
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SENSATIONAL
SPINACH SALAD
1 pound spinach leaves, tom
into pieces
1 cup sliced mushrooms
A cup pitted ripe olives
'A cup coarsely chopped
walnuts
'A cup real bacon bits
’A cup creamy Italian dressing
3 hard-cooked eggs, sliced
'A cup seasoned croutons
In large bowl, combine spinach,
mushrooms, olives, walnuts, and
bacon. Just before serving, toss
with creamy Italian dressing; top
with eggs and croutons. Makes
about six servings. .
(Turn to Page B 8)
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