Asian-Style Coleslaw
TD&N Nutrient Analysis: Calories: 51; Total Fat: 2 g; Saturated Fat: 0 g; Polyunsaturated Fat: 0 g; Monounsaturated
Serves 6
Fat: 0 g; Cholesterol: 0 mg; Sodium: 61 mg; Carbohydrates: 6 g; Fiber: 3 g; Protein: 2 g
4 cups Napa cabbage, very finely shredded 1 small cucumber, halved lengthwise and sliced
Layered Caprese “Plus” Salad
very thinly on the bias ⁄2 cup finely shredded fresh snow peas
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Serves 6
2 to 3 tablespoons bias-cut green onions 3 tablespoons sweetened rice vinegar 2 tablespoons crushed honey-roasted peanuts 1 teaspoon toasted sesame oil
6 ripe medium-sized tomatoes (mixed colors, if desired) 12 ounces sliced fresh mozzarella cheese
⁄2 teaspoon toasted sesame seeds
6 cups fresh baby spinach
⁄4 teaspoon red chili pepper flakes
2 avocados, pitted and sliced
⁄8 teaspoon sea salt
1 cup fresh basil leaves
1 1 1
2 tablespoons olive oil
Combine all ingredients in a sealable serving bowl. Chill two hours or over night before serving.
Lemon juice Raw sunflower seeds Sea salt Freshly ground black pepper
In a large sealable salad bowl, alternately layer tomatoes, cheese, spinach, avocados, and basil, lightly sprinkling each layer with oil, lemon juice, and sunflower seeds and season to taste with salt and pepper as you go. Cover and chill overnight. TD&N Nutrient Analysis: Calories: 350; Total Fat: 27 g; Saturated Fat: 9 g; Polyunsaturated Fat: 2 g; Monounsaturated Fat: 10 g; Cholesterol: 30 mg; Sodium: 427 mg; Carbohydrates: 13 g; Fiber: 6 g; Protein: 17 g
Layered Caprese “Plus” Salad
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TODAY’S DIET & NUTRITION
Crab and Boursin Mushrooms Serves 6
Meanwhile, combine cheese with crab or surimi in a small bowl. Spoon mixture into mushroom caps. Top with sprouts before serving.
1 tablespoon olive oil
TD&N Nutrient Analysis: Calories: 72; Total Fat: 6 g; Satu-
12 large mushroom caps
rated Fat: 2 g; Polyunsaturated Fat: 0 g; Monounsaturated
3 ounces Boursin Light Garlic & Fine Herbs
Fat: 2 g; Cholesterol: 17 mg; Sodium: 122 mg; Carbohy-
cheese, softened
drates: 2 g; Fiber: 0 g; Protein: 5 g
2 ounces crab meat or surimi, finely chopped Radish sprouts or alfalfa sprouts
Heat oil in a large skillet over medium-high heat. SautĂŠ mushroom caps until lightly browned but still firm. Let cool.
DAVID FEDER, RD, is a former professional chef and author of The Skinny Carbs Diet. He’s director of S/F/B Communications Group, a cooperative of experts providing food and nutrition communications and consulting for all media.
OCTOBER 2011
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