Recipes for the New American Plate

SALSAS

To include more vegetables and fruits on your plate, reduce the size of your portion of meat and serve it with a delicious salsa.

Tomato, Corn and Black Bean Salsa

1 cup seeded, finely chopped fresh tomatoes

V2 cup black beans, rinsed and drained V2 cup frozen corn kernels, thawed V4 cup finely minced red onion V4 cup finely minced cilantro leaves

2 tsp. extra virgin olive oil

1-2 Tbsp. freshly squeezed lemon juice 1-2 tsp. hot pepper sauce or a few dashes of Tabasco (optional) Salt and freshly ground black pepper, to taste

In medium bowl, combine all ingredients.

Serve chilled or at room temperature.

Makes 5 sevvings. Pev sevving: 6*3 calovles, 2 g total fat (0 g satuvated fat), 9 g cavbohydvate, 2 g pvotein, 2 g dietavy fibev, 1*38 mg sodium.

Ovange and Chive Salsa

Serve this refreshing salsa with fish or poultry.

2 large oranges, peeled, pith removed, and cut into bite-sized pieces V4 cup minced red onion V2 cup diced green pepper V2 cup diced jicama 2 Tbsp. minced fresh chives 1-2 Tbsp. freshly squeezed lime juice Salt, to taste

Pinch of cayenne pepper, optional

In medium bowl, combine all ingredients.

Makes 4 sevvings. Pev sevving: "35 calovies, 0 g total fat (0 g satuvated fat), 9 g cavbohydvate, <1 g pvotein, 2 g dietavy fibev, 2 mg sodium.

VEGETABLES

Since vegetables and fruit take center stage in the New American Plate, they should be served in exciting, innovative combinations. A salad full of surprises attracts a lot of interest, and vegetables and vegetable-based soups with herbs and spices become the focus of a meal.

Peav Salad with Mint and Figs

Add a bit of elegance to your next dinner party with this easily prepared salad.

2 Tbsp. extra virgin olive oil V2 Tbsp. balsamic vinegar V2 Tbsp. freshly squeezed lemon juice V2 tsp. honey V8 tsp. salt

1 small shallot, minced 1 small head Boston lettuce, washed and torn V4 cup chopped fresh mint

1 ripe Bosc pear, seeded, cored and quartered 8 dried figs, cut into 4 slices each Freshly ground black pepper, to taste

In small bowl, whisk together oil, vinegar, lemon juice, honey and salt. Stir in shallot and set aside. To prepare salad, arrange lettuce on serving platter. Sprinkle mint over lettuce. Cut each pear quarter into 4

slices and arrange over mint. Sprinkle with dried figs. Stir dressing and pour over salad.

Toss to coat. Serve garnished with freshly ground black pepper.

Makes 4 servings. Per serving: 197 calories, 7 g total fat (<1 g saturated fat), 35 g carbohydrate, 2 g protein, 6 g dietary fiber, 78 mg sodium.

Lemon Rosemary Zucchini

Fresh herbs can make a big difference in flavor. Always choose fresh herbs when available.

1 Tbsp. extra virgin olive oil

1 medium yellow bell pepper, diced

2 tsp. finely minced fresh rosemary

2 cups chopped zucchini (2 medium) 1-3 tsp. freshly squeezed lemon juice, or to taste

Salt and freshly ground black pepper, to taste

In medium non-stick skillet, heat olive oil over medium heat. Add yellow pepper and rosemary and sauté 2 minutes. Add zucchini and salt and pepper, to taste. Continue to sauté for another 4 to 5 minutes or until zucchini is just tender. Remove from heat and stir in lemon juice.

Makes 4 servings. Per serving: 46 calories, "5 g total fat (<1 g saturated fat), 4 g carbohydrate, 1 g protein, 1 g dietary fiber, 6 mg sodium.

Broccoli with Orange Herb Dressing

The colors of this dish are most vivid if it is served soon after preparation. Try this recipe with fresh green beans instead of broccoli, if desired.

2 cups broccoli florets V4 cup diced purple onion V4 cup diced yellow pepper V4 cup diced pimento peppers 1 Tbsp. extra virgin olive oil

1 Tbsp. frozen orange juice concentrate, thawed

V2 Tbsp. rice vinegar

2 cloves minced garlic

V2 Tbsp. minced fresh parsley

V8 tsp. dried marjoram

Salt and freshly ground black pepper, to taste Pinch of cayenne pepper

Steam broccoli 2 to 3 minutes, or until bright green and just tender. Transfer to medium bowl. Add onion, yellow pepper, and pimento. In small bowl, whisk together olive oil, orange juice concentrate, rice vinegar, garlic, parsley, marjoram, salt, pepper and cayenne. Toss with broccoli. Serve at room temperature or cold.

Makes 4 servings. Per serving: 57 calories, 4 g total fat (<1 g saturated fat), 6 g carbohydrate, 1 g protein, 1 g dietary fiber, 11 mg sodium.

Roasted Roma Tomato Soup

A great beginning to the New American Plate, this soup is unique with the enhanced flavor of roasted vegetables. Try this recipe without the added broth as a sauce for roasted or baked chicken or mild flavored fish.

6 Roma tomatoes, cut in half and seeded 1 large red bell pepper, cut in quarters and seeded

1 large yellow onion, peeled and cut in quarters

2 Tbsp. extra virgin olive oil V4 tsp. salt

2 large cloves garlic, minced

3 cups fat free, reduced sodium chicken broth

1 Tbsp. fresh oregano leaves

2 Tbsp. fresh basil leaves, slivered Salt and freshly ground black pepper, to taste

V4 cup grated Parmesan or Parano cheese, garnish

Preheat oven to 450 degrees. In large bowl, place tomatoes, red pepper and onion. In small bowl, whisk oil with salt and garlic. Pour over vegetables and toss to coat well. Place vegetables on baking sheet and roast in oven for 35-45 minutes until tender and lightly browned. In soup pot, combine roasted vegetables with chicken broth. Heat over medium-high heat until simmering. Add oregano and basil. Simmer 2 minutes more. In blender, carefully purée and return to soup pot. Season with salt and pepper, to taste. Pour into individual soup bowls and garnish with cheese. Serve.

Makes 4 servings. Per serving: 105 calories, 7 g total fat (<1 g saturated fat), 10 g carbohydrate, "3 g protein, 2 g dietary fiber, 584 mg sodium.

GRAINS

Whole grains are an essential part of your diet and the New American Plate. Here are two recipes that complement the nutty flavor of rice or quinoa with other plant foods. These dishes offer both multiple health benefits and multiple layers of flavors.

Brown Rice with Pineapple and Shiitake Mushrooms

If desired, enhance the flavor of the pineapple by "caramelizing." In a nonstick pan over high heat, stir well-drained pineapple until slightly golden (about 5-10 minutes).

V2 cup long grain brown rice or brown bas-

mati rice 1 cup water 1 Tbsp. canola oil V2 medium red bell pepper, diced 8 Shiitake mushrooms, stems removed, and diced

1 cup chopped green onions

V2 cup crushed canned pineapple, drained

Bring water to a boil. Add brown rice, bring to boil again, then cover and reduce heat to low simmer. Cook rice for 45 minutes or until all water is absorbed. While rice is cooking, sauté red pepper and shiitake mushrooms in canola oil for 3 minutes. Add green onion and pineapple. Continue to sauté for 1 more minute. Using fork, add rice to vegetables in pan. Cook, breaking up rice and stirring, until well combined and hot. Serve immediately.

Makes 4 servings. Per serving: 166 calories, 4 g total fat (<1 g saturated fat), 30 g carbohydrate, 3 g protein, 3 g dietary fiber, 12 mg sodium.

Quinoa and Walnut Pilaf

Like brown rice, kasha or bulgur, quinoa (keen-wa) is tasty and loaded with dietary fiber and nutrients. Quinoa is available in most supermarkets or health food stores and offers an impressive nutritional profile.

1 cup chopped yellow onion 1 medium carrot, diced 1 tsp. canola oil V2 cup quinoa, rinsed

1 cup reduced sodium vegetable broth V2 tsp. ground cumin

V%-1 tsp. fine herbs

2 Tbsp. lightly toasted walnuts, finely chopped*

Salt and freshly ground black pepper, to taste

2 Tbsp. minced fresh parsley, garnish

In medium nonstick saucepan, sauté onion and carrot in oil 3 minutes or until onions are translucent. Add quinoa, broth, cumin and herbs. Bring to boil, then reduce heat and simmer over low heat, covered, until broth is absorbed, about 20 minutes. Stir in walnuts and season to taste with salt and pepper. Garnish with parsley.

*To lightly toast walnuts, place in small dry skillet over medium heat. Stir constantly for about 3 minutes until fragrant and lightly browned.

Makes 4 servings. Per serving: 140 calories, 5 g total fat (<1 g saturated fat), 21 g carbohydrate, 5 g protein, "3 g dietary fiber, 266 mg sodium.

LIGHT LUNCH

Here are two recipes that offer an interesting use of vegetables with a protein source to enjoy for lunch or a light dinner.

Tomato Stuffed Shrimp Salad

Serve with a hearty whole grain, such as Quinoa and Walnut Pilaf (page 27)

4 large ripe tomatoes 2 Tbsp. rice vinegar, plain or seasoned 8 ounces cooked medium shrimp, peeled and cut into thirds V2 cup minced celery V4 cup chopped scallions V4 cup grated carrots y4 cup diced green peppers 2-4 Tbsp. low fat mayonnaise y4 tsp. dried parsley y8 tsp. celery seed

Salt and freshly ground black pepper, to taste

A few drops of Tabasco sauce (optional) Finely chopped parsley, garnish

Cut tomatoes in quarters without cutting all the way through, so tomato can lay open but not be completely separated. Place each tomato on serving plate. Sprinkle each with y^ Tbsp. rice vinegar and set aside. Combine all remaining ingredients. Add a few drops of Tabasco, if desired. Mound even amounts of shrimp salad over each tomato. Garnish with finely chopped parsley, if desired.

Makes 4 sevvings. Pev sevving: 114 calovies, 3 g total fat (<1 g saturated fat), 8 g cavbohydvate, 1*5 g pvotein, 2 g dietavy fibev, 167 mg sodium.

Salmon and Sweet Potato Fishcakes

Fishcakes can be served on whole wheat hamburger buns, with tomato slices and leafy greens and a dollap of sauce, or simply with a fresh green salad.

3/4 lb. sweet potatoes, peeled, sliced, steamed until tender, and cooled 3/4 lb. salmon filet, cooked and flaked with a fork 3 large whole scallions, very thinly sliced

1 tsp. dry mustard

Grated zest of xh lime, plus juice Salt and freshly ground black pepper, to taste y4—V2 cup cornmeal, preferably stone-ground y4 cup reduced fat mayonnaise

2 Tbsp. Dijon mustard

2 tsp. chopped fresh rosemary 2 tsp. fresh lime juice

In medium bowl, coarsely mash yams with fork.

Mix in salmon, scallions, mustard, zest and juice of V2 lime, plus salt and pepper to taste. Blend until well combined. Shape mixture into 8 cakes, about one-third cup each. Arrange fishcakes on plate, cover and refrigerate 1-4 hours.

Spread cornmeal over small plate. Coat large non-stick skillet generously with cooking spray and heat until hot on medium-high heat. Meanwhile, dredge fishcakes in corn-meal, coating them well. Cook until golden brown, 3 to 5 minutes on each side.

In small bowl, combine mayonnaise, mustard, rosemary and lime juice. Serve with fishcakes.

Makes 4 servings. Per serving: 287 calories, 10 g total fat (1 g saturated fat), 29 g carbohydrate, 20 g protein, 4 g dietary fiber, "374 mg sodium.

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