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Cool Summer Salads The Ultimate Greek Salad Mix together the flavors of Greece: feta cheese, Kalamata olives, chick-peas, and fresh vegetables, then dress them with lemon and extra virgin olive oil. Add couscous, rice, or your favorite small pasta, like orzo or tiny shells, and you have a deliciously cool summer salad. If you prefer, add a can of drained and crumbled tuna to the vegetable mixture.
Prepare couscous, rice, or small pasta as usual. Fluff couscous well; if using rice, be sure all liquid has been absorbed and rice is fairly dry, not sticky. If using pasta, rinse in cool water and drain well. Toss together cucumber, tomato, pepper, and onion. If olives have pits, smash the olive with the side of a knife to express the pit, then slice. Add olives, chick peas, parsley, olive oil, lemon juice, and garlic. Salt and pepper to taste and toss. Arrange lettuce leaves on a platter. Mound the couscous, rice, or pasta on the lettuce. Cover with the mixed vegetables. Crumble the feta cheese over the top and serve. Per serving: 345 calories; 14 g protein; 45 g carbohydrates; 13
g fat; 13 mg cholesterol; 262 mg sodium Calories from fat: 33%;
from saturated fat:9% This light, yet satisfying, salad is bursting with Tuscany’s favorite flavors: tuna and beans, spiced with the lively jalapeño “punch” of freshly-made salsa and the goodness of pasta.
Cook pasta according to package directions. Drain and rinse in cold water to cool. While pasta is cooking, drain tuna and break into chunks. Combine tuna, beans, olives, and onions in large bowl. Combine salsa, oil, vinegar, and basil in small bowl, mixing well; add to tuna mixture. Toss lightly. Add cooked pasta and mix gently. Arrange spinach on serving plate; top with tuna and pasta mixture. *Fresh salsas are refrigerated rather than bottled, and have a fresh vegetable taste. Packaged salsas in the Co-op's Dairy Department come in a range of “heat” from chile peppers. Per serving: 433 calories; 29 g protein; 63 g carbohydrate; 7g fat; 18 mg cholesterol; 1028 mg sodium Calories from fat: 15%; from saturated fat:2% Salad of the Americas Quinoa, corn, and beans — staple foods of the Incas, Mayas, and Aztecs — are combined in this dish with other native Americans — tomatoes and pumpkin seeds — to produce a salad that is colorful, nutritious, and tasty.
Bring 2 cups water to boil in a small, heavy saucepan. Add the quinoa and simmer gently, covered, for 15 minutes. Fluff with a fork and let cool to room temperature. While quinoa is cooking, prepare corn: if using fresh, cook corn on the cob, then cut off cooked kernels; if using frozen, follow package directions. Combine quinoa, corn, lemon juice, scallions, olive oil, and salt and pepper in a mixing bowl and set aside. In a separate bowl, combine remaining ingredients except pumpkin seeds, and toss together. To assemble: place quinoa-corn mixture in the center of a platter or large dish. Make a well in the center and mound the bean mixture into the well. Sprinkle with pumpkin seeds and serve. Per serving: 218 calories; 8.7 g protein; 36 g carbohydrates; 5.5 g fat; 0 mg cholesterol; 113 mg sodium Calories from fat: 22%; from saturated fat:3% Seves 4 Bulgur is a fast-cooking form of wheat that is the mainstay of Middle Eastern salads, the most familiar being tabbouleh. This late-summer salad takes advantage of fresh cherry tomatoes and corn on the cob, but it can also be made any time of year with fresh or canned diced tomatoes and frozen corn that has been brought to room temperature.
In a 1-quart saucepan over high heat, bring the stock to a boil. Stir in the bulgur. Remove from the heat, cover and let stand for 15 minutes, or until the bulgur is tender and the liquid has been absorbed. Fluff with a fork and transfer to a large bowl. Halve the cherry tomatoes. Steam or boil the ear of corn for 2-3 minutes and cut kernels from the cob. Add the tomatoes, corn kernels, cucumbers, coriander, scallions, and mint to the bulgur. Toss the mixture lightly. In a small bowl, whisk together the lime juice, oil, and garlic. Pour over the salad and mix well. Per Serving: 204 calories; 6.3 g protein; 38.3 g carbohydrates; 4.6 g fat; 0 mg cholesterol; 22 mg sodium Calories from fat: 19%; from saturated fat: 3% Serves 4 Any small pasta can be used in this quick and cool summer salad that blends the flavor of smoked turkey with fat-free mayonnaise and yogurt and the crunch of apples and celery. Feel free to add or substitute your favorite summer vegetables — raw or lightly blanched — including crunchy edible-podded peas, carrots, radishes, or fennel. Pineapple or pears could replace or be added to the apple.
Prepare pasta. Drain and rinse with cold water. Whisk together the yogurt and mayo or put in a food processor or blender and whirl until smooth. Set aside. In a large bowl, stir together the pasta, smoked turkey, celery and apple. Add the sauce and toss until evenly coated. Cover serving platter with lettuce leaves and spoon the pasta onto the leaves. Sprinkle with cheese, toss lightly and serve. Per Serving: 267 cal; 21.4 g protein; 34.5 g carbohydrates; 4.4 g fat; 31 mg cholesterol; 1099 mg sodium. Calories from fat: 15% |
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