shredded brussels sprouts salad
quinoa and corn salad with toasted pumpkin seeds
oranges with olives and parsley
papaya, endive, and crabmeat salad
green bean, corn, and tomato salad
endive, avocado, and red grapefruit salad
sautéed spinach with pecans and goat cheese
asparagus with shiitakes, shallots, and peas
arugula with maple-roasted pumpkin
roasted asparagus salad with poached eggs
crisp mackerel salad with grainy mustard vinaigrette
asian chicken salad with bok choy
parsley-leaf salad with pine nuts, olives, and orange dressing
wilted kale with cranberry beans and delicata squash
Shredded Brussels Sprouts Salad
SERVES 4
Although more commonly cooked, brussels sprouts, Swiss chard, and kale also make delicious raw salads, as long as they’re thinly sliced. This salad—which combines two of the vegetables—serves as a particularly nice fall or winter first course, when it’s hard to find flavorful leaf lettuces.
1 tablespoon whole-grain mustard
3 tablespoons fresh lemon juice (from 1 to 2 lemons)
Coarse salt
1 tablespoon plus 1 teaspoon pure maple syrup
2 tablespoons sunflower oil, preferably cold-pressed
8 ounces brussels sprouts, very thinly sliced (about 3 cups)
4 to 6 leaves Swiss chard or kale (preferably Lacinato), or a combination, stemmed and thinly sliced (3 cups)
⅓ cup raw hulled sunflower seeds, toasted
1 Stir together mustard, lemon juice, ¾ teaspoon salt, and the maple syrup; whisk in oil until emulsified.
2 In a salad bowl, toss together brussels sprouts and chard. Add sunflower seeds and dressing; toss to coat. Serve immediately.
per serving: 178 calories; 1.4 g saturated fat; 11 g unsaturated fat; 0 mg cholesterol; 13.8 g carbohydrates; 5.2 g protein; 433 mg sodium; 3.9 g fiber
Quinoa and Corn Salad with Toasted Pumpkin Seeds
SERVES 4
This salad’s simple appearance belies its delicious combination of Mexican-inspired flavors. Studded with corn, pumpkin seeds, and red peppers, it makes a substantial lunch on its own, or a side dish for dinner.
¼ cup fresh lime juice (from 2 or 3 limes), plus 1 lime cut into wedges
1 teaspoon ground cumin
1 teaspoon chili powder
1 garlic clove, minced or pressed
½ cup extra-virgin olive oil
Coarse salt
2¾ cups water
1½ cups quinoa, rinsed and drained
2 ears corn, kernels cut from cob
1 red bell pepper, ribs and seeds removed, diced
3 scallions, trimmed and thinly sliced
1 large jalapeño chile, diced (ribs and seeds removed for less heat, if desired)
¼ cup coarsely chopped cilantro
1 ripe, firm avocado
1 head red-leaf lettuce, leaves separated (inner leaves reserved for another use)
¼ cup raw hulled pumpkin seeds (pepitas), toasted
1 Whisk together lime juice, cumin, chili powder, garlic, oil, and ¼ teaspoon salt.
2 Bring the water to a boil in a small saucepan. Add quinoa; return to a boil. Stir once, cover, and reduce heat to a simmer. Cook until quinoa is tender but still chewy and has absorbed all liquid, about 15 minutes. Turn off heat. Fluff quinoa with a fork. Place corn kernels on top of quinoa, cover pan, and let stand 5 minutes. Stir corn into quinoa, and transfer to a large bowl to cool.
3 Add red pepper, scallions, jalapeño, and cilantro to quinoa mixture, along with ½ cup dressing (or to taste); toss until combined. Season with salt, if desired.
4 Cut avocado in half lengthwise; remove pit. Peel avocado and thinly slice.
5 Line a large serving platter with lettuce leaves. Mound quinoa salad in center. Arrange avocado and lime on the side. Sprinkle pumpkin seeds over salad. Serve immediately.
per serving: 504 calories; 5.4 g saturated fat; 31.8 g unsaturated fat; 0 mg cholesterol; 39.9 g carbohydrates; 7.7 g protein; 398 mg sodium; 9.4 g fiber
Oranges with Olives and Parsley
SERVES 4
Oranges are the standout in this supremely easy salad, providing hefty amounts of vitamin C and fiber. Olives (and olive oil) add healthful monounsaturated fat.
4 navel oranges
¼ cup Niçoise olives, pitted and halved
½ teaspoon paprika
2 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
2 tablespoons finely chopped fresh flat-leaf parsley, plus whole leaves for garnish
1 Using a sharp knife, slice off both ends of each orange. Carefully slice downward following the curve of the fruit to remove rind and bitter white pith. Slice each orange crosswise into about six rounds, then arrange them in overlapping rows on a serving platter. Sprinkle evenly with olives.
2 In a small bowl, combine paprika and lemon juice; whisk in oil until emulsified. Add chopped parsley, and whisk to combine. Drizzle dressing over oranges and olives; garnish with parsley leaves, and serve.
per serving: 113 calories; .6 g saturated fat; 3.9 g unsaturated fat; 0 mg cholesterol; 19 g carbohydrates; 1.4 g protein; 76 mg sodium; 3.5 g fiber
Papaya, Endive, and Crabmeat Salad
SERVES 4
Papaya is packed with vitamin C and beta-carotene; endive is an excellent source of fiber and vitamins A and C.
1 teaspoon finely grated peeled fresh ginger
3 tablespoons fresh lime juice (from 2 to 3 limes)
2 tablespoons grapeseed oil
Coarse salt
½ large papaya (Mexican or Solo; about 1 pound), peeled, halved lengthwise, seeds removed, and cut into 1-inch pieces
2 large Belgian endive, halved lengthwise, cored, and cut into matchsticks (about 3 cups)
½ English cucumber, very thinly sliced
¾ cup jumbo lump crabmeat, picked over and rinsed
Whisk together ginger, lime juice, grapeseed oil, and ¼ teaspoon salt in a large bowl. Add diced papaya, endive, cucumber, and crabmeat; gently toss to combine. Serve immediately.
per serving: 219 calories; 2.1 g saturated fat; 12 g unsaturated fat; .5 mg cholesterol; 8.1 g carbohydrates; 2.5 g protein; 71.4 mg sodium; 1 g fiber
SERVES 4
Like Italian panzanella, this salad—a specialty of the eastern Mediterranean—pairs fresh vegetables and bread. The combination of vegetables, beans, and herbs is excellent for reducing high cholesterol.
1 whole-wheat pita (8-inch), split
12 cherry or small tomatoes, halved or quartered
1 red or yellow bell pepper (or half of each), ribs and seeds removed, cut into 1-inch strips
½ English cucumber, cut into ½-inch dice
¼ red onion, cut into thin wedges, or 2 scallions, trimmed and thinly sliced lengthwise
1 cup canned chickpeas, drained and rinsed
¼ cup torn fresh mint leaves
¼ cup torn fresh flat-leaf parsley leaves
3 tablespoons red-wine vinegar
2 tablespoons extra-virgin olive oil
Coarse salt and freshly ground pepper
1 Preheat oven to 375ºF. Place pita on a baking sheet and toast until crisp, about 10 minutes. Let cool completely, then break into 1-inch pieces.
2 In a bowl, combine tomatoes, pepper, cucumber, red onion, chickpeas, mint, and parsley; toss to combine. Add vinegar, oil, and ½ teaspoon salt (or to taste); season with pepper, and toss to combine. Add pita pieces, toss, and serve.
per serving: 220 calories; 1.1 g saturated fat; 6.5 g unsaturated fat; 0 mg cholesterol; 30.4 g carbohydrates; 7.2 g protein; 390 mg sodium; 6.2 g fiber
SERVES 4
This vegetarian version of the classic dish omits the anchovies and replaces the tuna with cannellini beans; navy beans or chickpeas are other options.
FOR THE DRESSING
¼ cup plus 2 tablespoons fresh lemon juice (from 2 to 3 lemons)
1 teaspoon Dijon mustard
1 large shallot, minced
¾ cup extra-virgin olive oil
¼ cup finely chopped fresh flat-leaf parsley
¼ cup torn fresh basil
Coarse salt and freshly ground pepper
FOR THE SALAD
1 pound small red potatoes, scrubbed
1 pound haricots verts or green beans, trimmed and cut into 1-inch pieces
5 ounces baby spinach
1½ cans (15 ounces each) cannellini beans, rinsed and drained
1 celery stalk, diced
3 tablespoons capers, rinsed and drained
2 teaspoons finely grated lemon zest
Coarse salt and freshly ground pepper
2 ripe tomatoes, cored and cut into wedges
2 hard-cooked eggs, peeled and halved lengthwise
½ cup Niçoise olives
1 Make the dressing: In a small bowl, whisk together lemon juice, mustard, shallot, oil, parsley, basil, and ½ teaspoon salt; season with pepper.
2 Prepare the salad: Place potatoes in a medium saucepan and add enough cool water to cover by 1 inch. Bring to a boil; reduce to a simmer. Cook until tender when pierced with the tip of a sharp knife, about 15 minutes. Drain and set aside to cool.
3 Bring a pot of water to a boil and prepare an ice-water bath. Blanch haricots verts until crisp-tender and color brightens, 45 to 60 seconds. With a slotted spoon, immediately transfer beans to ice-water bath to stop the cooking; once cool, drain and pat dry with paper towels.
4 In a large bowl, toss spinach with 2 tablespoons dressing. Transfer spinach to platter. Place cannellini beans in empty bowl and mash about half of them slightly. Add celery, capers, lemon zest, 3 to 4 tablespoons dressing, and ¼ teaspoon salt (or to taste); season with pepper. Stir to combine; then spoon mixture onto spinach. Arrange potatoes on one side of the bean mixture and tomato wedges on the other.
5 Arrange haricots verts, eggs, and olives on the plate. Drizzle with remaining dressing, and serve immediately.
per serving: 790 calories; 7.1 g saturated fat; 39.8 g unsaturated fat; 106 mg cholesterol; 73 g carbohydrates; 20.7 g protein; 984 mg sodium; 23.2 g fiber
Green Bean, Corn, and Tomato Salad
SERVES 6
For convenience, you can cook the corn and beans early in the day, toss them with olive oil and smashed garlic, and keep them (covered) in the refrigerator. To remove corn kernels from the cob, stand the ear upright on its flat end; with a sharp knife, cut along the length of the cob, turning as you go.
3 ears corn, husked
1½ pounds green beans, trimmed
3 garlic cloves, smashed
¼ cup extra-virgin olive oil
3 tablespoons red-wine vinegar
½ small red onion, thinly sliced
1 yellow tomato, sliced ½ inch thick
2 cups mixed small tomatoes, preferably heirloom, halved
Coarse salt
1 Bring a large pot of water to a boil. Cook the corn until kernels are crisp-tender, 5 to 7 minutes. Remove corn with tongs and let cool. Using a small sieve, remove any corn silk remaining in the pot.
2 Add green beans to pot, return water to a boil, and cook until very tender, 5 to 8 minutes (depending on the size). Meanwhile, slice the corn kernels from the cobs into a large bowl. Drain the green beans in a colander, shake to remove excess water, and add to corn. Add garlic and 3 tablespoons oil. Toss well and let stand 30 minutes to allow flavors to blend. (Bean mixture can be refrigerated, covered with plastic wrap, up to 8 hours; bring to room temperature before proceeding.)
3 Just before serving, remove the garlic and add the remaining tablespoon of oil along with vinegar, onion, and tomatoes. Season with ½ teaspoon salt (or to taste), and serve.
per serving: 201 calories; 1.5 g saturated fat; 8.9 g unsaturated fat; 0 mg cholesterol; 25.7 g carbohydrates; 5.3 g protein; 189 mg sodium; 6.8 g fiber
Endive, Avocado, and Red Grapefruit Salad
SERVES 4
The eye-popping combination of hues in this salad is sure to perk up the appetite, which in turn stimulates digestive enzymes. Pairing grapefruit and avocado also delivers nutritionally: Red grapefruit contains lycopene—which may help lower risk of heart disease and pancreatic, lung, and prostate cancers—and the antioxidant is best absorbed when eaten with healthy fat, such as that contained in avocado.
2 red grapefruits
¾ teaspoon white-wine vinegar
1 tablespoon honey
2 tablespoons plain low-fat yogurt or sour cream
Coarse salt and freshly ground pepper
2 tablespoons extra-virgin olive oil
4 Belgian endive
1 ripe, firm Hass avocado
1 Using a sharp knife, slice off both ends of each grapefruit. Carefully slice downward following the curve of the fruit to remove rind and bitter white pith. Working over a bowl to catch the juices, cut segments from membranes, letting them fall into bowl. Squeeze the remaining juice from membranes into bowl.
2 In a small bowl, whisk together vinegar, honey, yogurt, ⅛ teaspoon salt, and 3 tablespoons grapefruit juice. Season with pepper. Whisk in oil until emulsified.
3 Halve endive lengthwise, and cut out core; cut leaves into 1-inch pieces. Toss with three-quarters of the dressing.
4 Cut avocado in half lengthwise, and remove pit. Peel and slice avocado into ¼-inch wedges. Divide endive and avocado among four plates. Drizzle servings with remaining dressing, dividing evenly. Divide grapefruit segments among plates, and serve immediately.
per serving: 202 calories; 1.9 g saturated fat; 10.4 g unsaturated fat; .3 mg cholesterol; 23 g carbohydrates; 2.4 g protein; 70 mg sodium; 6.6 g fiber
Sautéed Spinach with Pecans and Goat Cheese
SERVES 6
In this heart-healthy wilted salad, the spinach contributes folate, and pecans help lower LDL (“bad”) cholesterol.
2 tablespoons extra-virgin olive oil
1 red onion, halved and thinly sliced
1¼ pounds baby spinach
2 tablespoons sherry vinegar
¾ cup pecans, toasted and coarsely chopped
¼ cup crumbled fresh goat cheese (about 2 ounces)
1 Heat oil in a large skillet over medium. Cook onion, stirring occasionally, until softened, about 5 minutes. Add spinach; cook, tossing, until spinach has started to wilt, about 2 minutes. Transfer to a serving platter.
2 Add vinegar to skillet, and heat for 5 seconds. Drizzle over spinach and onion. Sprinkle with pecans and goat cheese, and gently toss to combine. Serve immediately.
per serving: 175 calories; 2.6 g saturated fat; 10 g unsaturated fat; 4.3 mg cholesterol; 13 g carbohydrates; 5 g protein; 186 mg sodium; 5.6 g fiber
SERVES 6
Lentils are a particularly robust source of protein, folate, and iron. Red, orange, and yellow bell peppers provide more vitamin C and carotenoids than green ones; these powerful antioxidants support eye health, boost immunity, and fight heart disease. This nutritious make-ahead salad is perfect for a packable lunch, picnic, or barbecue.
Coarse salt and freshly ground pepper
1½ cups brown or French green lentils
¾ teaspoon finely grated lemon zest, plus 2 tablespoons fresh lemon juice
3 tablespoons extra-virgin olive oil
1½ teaspoons Dijon mustard
1½ teaspoons fresh tarragon leaves, finely chopped
2 orange, red, or yellow bell peppers (or a mix), cut into ½-inch dice (about 2 cups)
4 scallions, trimmed and thinly sliced (1 cup)
1 Bring a medium saucepan of water to a boil; add 1 teaspoon salt. Cook lentils until tender but not at all mushy, 15 to 20 minutes. Drain in a fine sieve, rinse under cold water to stop the cooking, and drain again.
2 Meanwhile, whisk together lemon zest and juice, oil, mustard, and tarragon in a serving bowl. Add lentils, bell peppers, scallions, and ½ teaspoon salt (or to taste); season with pepper. Salad can be refrigerated, covered, up to 1 day. Serve chilled or at room temperature.
per serving: 257 calories; 1 g saturated fat; 7.1 g unsaturated fat; 0 mg cholesterol; 36 g carbohydrates; 15 g protein; 34 mg sodium; 7.7 g fiber
Asparagus with Shiitakes, Shallots, and Peas
SERVES 6
If you’d like to use fresh peas (you’ll need about a pound for one cup shelled), add them along with the mushrooms.
2 tablespoons olive oil
5 shallots, halved and thinly sliced lengthwise
8 ounces fresh shiitake mushrooms, stems removed, caps cleaned
Coarse salt and freshly ground pepper
1½ teaspoons finely grated lemon zest, plus 2 teaspoons fresh lemon juice
2 bunches medium-thick asparagus (about 2 pounds), tough ends trimmed, cut on the diagonal into 2-inch lengths
1 cup frozen peas (do not thaw)
1 In a large skillet, heat oil over medium. Cook shallots, stirring frequently, until they begin to turn golden, about 3 minutes. Add mushrooms and ¼ teaspoon salt; season with pepper. Cook, tossing occasionally, until mushrooms are tender, 3 to 5 minutes. Transfer to a bowl. Add lemon zest, and toss to combine.
2 In the same skillet, bring 2 inches of water to a boil. Add asparagus and ½ teaspoon salt; cover, and cook until asparagus is bright green and crisp-tender, 3 to 4 minutes. Stir in peas, then remove from heat. Drain and transfer to bowl with mushrooms. Add lemon juice; toss to combine. Serve warm or at room temperature.
per serving: 127 calories; .7 g saturated fat; 3.9 g unsaturated fat; 0 mg cholesterol; 15.6 g carbohydrates; 6.6 g protein; 268 mg sodium; 5.2 g fiber
SERVES 4
You can vary this recipe by using half olive oil and half walnut oil and topping the beets with toasted walnuts. For the most visually appealing presentation, use a mixture of beets such as Chioggia, golden, and red.
5 beets (about 1 pound without greens), trimmed and halved
1 garlic clove, smashed
1 tablespoon sherry vinegar
2 tablespoons extra-virgin olive oil
Coarse salt and freshly ground pepper
¼ cup fresh mint leaves, coarsely chopped
¼ cup crumbled goat cheese (about 2 ounces)
1 Fill a large saucepan with 2 inches of water; set a steamer basket (or colander) inside pan, and bring to a boil. Place beets in basket, cover pot, and reduce heat to a gentle simmer. Steam until beets are tender when pierced with the tip of a sharp knife, 30 to 35 minutes. Remove beets. When cool enough to handle, rub with paper towels to remove skins. Cut the beets into thin slices.
2 Combine beets, garlic, vinegar, oil, and 1 teaspoon salt; season with pepper. Toss to combine. Cover and refrigerate at least 3 hours, or up to overnight.
3 When ready to serve, remove and discard garlic. Top beets with mint and goat cheese.
per serving: 145 calories; 3 g saturated fat; 6.5 g unsaturated fat; 6.5 mg cholesterol; 10.4 g carbohydrates; 4.4 g protein; 613 mg sodium; 3 g fiber
Arugula with Maple-Roasted Pumpkin
SERVES 4
Roasted garlic serves as the base of the salad dressing. The allium not only adds depth of flavor but can also help lower cholesterol. Pumpkin is rich in potassium, fiber, and vitamin C.
1 sugar pumpkin (3½ to 4 pounds), peeled, seeded, and cut into 1½-inch pieces
¼ cup plus 1 tablespoon olive oil
6 garlic cloves (unpeeled)
¼ to ½ teaspoon crushed red pepper flakes
Coarse salt and freshly ground black pepper
2 tablespoons plus 1 teaspoon pure maple syrup
3 tablespoons fresh lime juice (from 2 limes)
1 tablespoon Dijon mustard
1½ pounds arugula (2 to 3 bunches, thick stems removed), washed well and dried
¼ cup raw hulled pumpkin seeds (pepitas), toasted
6 ounces feta cheese, crumbled
1 Preheat oven to 450°F. On a rimmed baking sheet, combine pumpkin pieces with 2 tablespoons oil, the garlic, crushed red pepper flakes, and ½ teaspoon salt; season with black pepper. Toss to combine, then spread in an even layer. Roast, tossing occasionally, until pumpkin is tender, 25 to 30 minutes.
2 Remove garlic from sheet and reserve. Drizzle pumpkin with 2 tablespoons maple syrup; toss to coat. Return to oven and continue roasting, tossing occasionally, until pumpkin is glazed, 10 to 15 minutes more; let cool.
3 Meanwhile, cut off root ends of garlic cloves; squeeze out garlic and mash to a paste with the side of a large knife. Transfer to a large bowl. Add lime juice, mustard, remaining 1 teaspoon maple syrup, and ½ teaspoon salt; season with pepper. Whisk in remaining 3 tablespoons oil until emulsified.
4 Add arugula and pumpkin to dressing, and toss to combine. Sprinkle salad with toasted pumpkin seeds and crumbled feta cheese, and serve immediately.
per serving: 515 calories; 10 g saturated fat; 17 g unsaturated fat; 38 mg cholesterol; 46 g carbohydrates; 17.4 g protein; 979 mg sodium; 5.2 g fiber
SERVES 4
This salad features Madras curry powder—a blend of spices that includes turmeric, coriander, cumin, and cinnamon, all of which are antioxidants, anti-inflammatories, and detoxifiers. Watercress is also a potent detoxifier.
FOR THE CHICKEN
¼ cup olive oil, plus more for brushing grill
¼ cup white-wine vinegar
1 tablespoon Dijon mustard
4 skinless, boneless chicken breast halves (about 6 ounces each)
Coarse salt
FOR MANGO DRESSING
1 mango, peeled and pitted (see below), then diced
¼ cup packed cilantro
¼ cup fresh mint leaves
1 tablespoon curry powder, preferably Madras
Coarse salt and freshly ground pepper
1 tablespoon white-wine vinegar
¼ cup extra-virgin olive oil
FOR THE SALAD
1 ripe, firm avocado, halved lengthwise, pitted, peeled, and cut into ½-inch wedges
1 large bunch watercress, tough stems removed (about 3 cups)
½ small red onion, thinly sliced
1 In a shallow pan large enough to hold chicken in a single layer, whisk together oil, vinegar, and mustard; add chicken, turning to coat. Cover and refrigerate for at least 2 hours, or up to overnight.
2 Heat grill to medium-high (if using a charcoal grill, coals are ready when you can hold your hand 5 inches above grill for just 4 to 5 seconds). Lightly oil the grates. Lift chicken from marinade and discard any remaining marinade. Sprinkle chicken on both sides with 1 teaspoon salt, dividing evenly. Grill chicken until cooked through and opaque throughout, 6 to 8 minutes per side.
3 For the dressing: In a blender, combine mango, cilantro, mint, curry powder, ¼ teaspoon salt, and the vinegar; season with pepper. Puree until smooth. With the motor running, add oil in a slow, steady stream until emulsified.
4 Slice chicken crosswise. Arrange on a platter or four serving plates (dividing evenly), along with avocado, watercress, and onion; serve the dressing on the side.
per serving: 440 calories; 5.2 g saturated fat; 29.2 g unsaturated fat; 34.2 mg cholesterol; 17 g carbohydrates; 16.6 g protein; 509 mg sodium; 5.5 g fiber
Holding mango on a cutting board with a paper towel, use a vegetable peeler to remove skin. With a sharp knife, slice off wide, flat part of fruit on both sides of pit, cutting lengthwise. Discard peel and pit.
Roasted Asparagus Salad with Poached Eggs
SERVES 4
Roasting offers an easy, no-fuss way to quickly prepare asparagus. Reducing the balsamic vinegar before drizzling it over the vegetables concentrates its flavor to mimic aged varieties. Serve the dish for lunch or along with a green salad for a light dinner.
1 bunch medium-thick asparagus (about 1 pound), tough ends trimmed
2 tablespoons olive oil
Coarse salt
½ cup balsamic vinegar
1 teaspoon light brown sugar
1 tablespoon apple-cider vinegar
4 large eggs, poached
2 ounces parmesan cheese, shaved (¾ cup)
1 Preheat oven to 400°F. On a rimmed baking sheet, drizzle asparagus with oil and sprinkle with ½ teaspoon salt; toss to combine, then spread in an even layer. Roast until asparagus is lightly browned and tender, 15 to 18 minutes.
2 Meanwhile, in a small saucepan, heat balsamic vinegar and brown sugar over medium-high until syrupy and reduced to 3 tablespoons, stirring frequently, about 6 minutes.
3 To serve, divide asparagus evenly among four plates; drizzle with balsamic mixture. Top each portion with a poached egg and shaved parmesan.
per serving: 253 calories; 5 g saturated fat; 9.6 g unsaturated fat; 224 mg cholesterol; 12 g carbohydrates; 14.4 g protein; 778 mg sodium; 2.3 g fiber
Crisp Mackerel Salad with Grainy Mustard Vinaigrette
SERVES 4
Fatty cold-water fish, such as Atlantic mackerel (also called Boston mackerel), deliver the most important forms of omega-3 fatty acids, helping to reduce cholesterol and even stave off type 2 diabetes and some cancers. Avoid king mackerel, however, as it has high mercury levels. Here the fish is marinated in lemon juice, then broiled so the skin crisps.
4 skin-on fresh Atlantic mackerel fillets (about 4 ounces each)
Juice of 1 lemon
2 tablespoons white-wine vinegar
1 tablespoon finely chopped shallot
1 tablespoon whole-grain mustard
1 small garlic clove, minced
Coarse salt and freshly ground pepper
3 tablespoons extra-virgin olive oil, plus more for broiler pan
1 tablespoon finely chopped fresh tarragon
1 tablespoon snipped fresh chives
1 to 2 bunches watercress, thick stems removed (4 cups)
1 Heat broiler with rack 4 inches from heat source. Place mackerel in a nonreactive (glass or ceramic) baking dish. Pour lemon juice over fish, and let stand 10 minutes, turning once or twice.
2 Meanwhile, whisk together vinegar, shallot, mustard, garlic, and ¼ teaspoon salt; season with pepper. Let stand 10 minutes. Gradually add oil, whisking until emulsified. Whisk in tarragon and chives.
3 Remove mackerel from lemon juice (discard juice), and pat dry with paper towels. Score skin a few times with a sharp knife. Sprinkle with ¼ teaspoon salt and season with pepper.
4 Lightly brush a broiler pan or rimmed baking sheet with oil. Arrange mackerel, skin side up, on pan. Broil until fish is cooked through and skin is crisp and browned, 3 to 4 minutes.
5 Toss watercress with 1 tablespoon vinaigrette. Divide watercress among four plates; top each with a fish fillet, and drizzle with remaining vinaigrette, dividing evenly.
per serving: 338 calories; 5.2 g saturated fat; 19 g unsaturated fat; 79.4 mg cholesterol; 2.2 g carbohydrates; 22 g protein; 405 mg sodium; .3 g fiber
Asian Chicken Salad with Bok Choy
SERVES 4
Cooking the chicken with the skin and bones intact ultimately makes the dish more flavorful (and economical), but feel free to substitute two boneless, skinless breast halves for the whole breast in this salad if you prefer (reduce the cooking time to 15 minutes). Bok choy, abundant with cancer-fighting compounds, makes a nutritious accompaniment.
1 whole bone-in chicken breast (about 1 pound)
4 heads baby bok choy, trimmed and halved lengthwise
3 tablespoons fresh lime juice (from 2 to 3 limes)
2 teaspoons low-sodium tamari soy sauce
1 teaspoon sugar
⅛ teaspoon cayenne pepper
3 ounces snow peas, strings removed, thinly sliced lengthwise (about 1 cup)
3 small shallots, thinly sliced
¼ cup packed fresh mint leaves, coarsely chopped
1 Place chicken in a large pot, and add enough water to just cover. Bring to a boil; reduce heat, and simmer, partially covered, until chicken is cooked through, about 35 minutes, skimming off foam as needed. Transfer chicken to a plate. When cool enough to handle, remove skin and pull meat from bone (keep it in one piece), then thinly slice meat. (At this point, chicken can be refrigerated in an airtight container for up to 2 days.)
2 In a small pot, bring 1 inch of water to a boil; add bok choy. Cover, and simmer until tender, 3 to 5 minutes; drain, and let cool.
3 In a bowl, whisk together lime juice, tamari, sugar, and cayenne pepper. Add chicken, peas, and shallots; toss to combine. Transfer chicken mixture to a serving platter, top with mint, and serve bok choy alongside.
per serving: 204 calories; .5 g saturated fat; 1.3 g unsaturated fat; 53 mg cholesterol; 18.8 g carbohydrates; 32 g protein; 571 mg sodium; 7 g fiber
Parsley-Leaf Salad with Pine Nuts, Olives, and Orange Dressing
SERVES 6
In addition to vitamins A, C, and K, parsley contains the phytochemical polyacetylene, which helps reduce cancer risk.
1 navel orange
½ teaspoon sherry vinegar or red-wine vinegar
¼ red onion, halved and very thinly sliced
Coarse salt and freshly ground pepper
1 tablespoon capers, rinsed and drained
¼ cup brine-cured black olives, such as Kalamata or Gaeta, pitted and halved
3 cups loosely packed fresh flat-leaf parsley leaves (from about 2 bunches)
¼ cup pine nuts, toasted
1 tablespoon extra-virgin olive oil
1 With a vegetable peeler, remove 8 long pieces of zest from orange (leave bitter white pith behind); cut lengthwise into very thin strips. Halve orange; squeeze 2 tablespoons juice into a bowl (reserve remaining portion for another use). Add vinegar, onion, and a pinch of salt; let soak 10 minutes (or up to 24 hours; the longer it soaks, the milder its flavor will become).
2 To orange juice mixture, add capers, olives, parsley, pine nuts, and zest. Season with pepper; toss thoroughly with oil. Divide among plates and serve immediately.
per serving: 109 calories; .9 g saturated fat; 7.3 g unsaturated fat; 0 mg cholesterol; 6.8 g carbohydrates; 2.1 g protein; 270 mg sodium; 1.8 g fiber
Wilted Kale with Cranberry Beans and Delicata Squash
SERVES 4
This nutrient-dense salad capitalizes on fall and winter’s best produce, while delivering ample health benefits. The squash and cranberry beans (also called borlotti or Roman beans) provide fiber, which helps lower cholesterol; the kale prompts the liver to release enzymes that may fight cancer. Other types of winter squash, such as butternut or acorn, would also work in this recipe, as would cannellini or navy beans.
2 delicata squash (about 2 pounds), halved lengthwise and seeded
1 tablespoon plus 1 teaspoon extra-virgin olive oil
2 tablespoons honey
2 tablespoons balsamic vinegar
1 large shallot, finely chopped
1 garlic clove, minced
1 tablespoon red-wine vinegar
5 ounces kale (½ bunch), large stems removed, leaves cut into 1-inch pieces
Coarse salt and freshly ground pepper
2 cups cooked cranberry beans (see below), drained and rinsed
1 Preheat oven to 400°F. Cut squash into ½-inch-thick half-moons. Toss with 1 teaspoon oil, and spread evenly on a parchment-lined baking sheet. Roast until just tender, 15 to 18 minutes. Mix honey and balsamic vinegar. Brush some of the mixture onto squash slices (reserve remaining mixture). Roast 5 minutes more.
2 Heat remaining 1 tablespoon oil in a large skillet over medium. Add shallot and garlic; cook, stirring frequently, until slightly softened, about 4 minutes. Add red-wine vinegar and remaining honey mixture to pan, and bring to a boil. Add kale to pan and sprinkle with 1 teaspoon salt; season with pepper. Add squash and beans. Cover skillet, and let stand 5 minutes, then toss until kale wilts slightly. Serve warm or at room temperature.
per serving: 279 calories; 1 g saturated fat; 4 g unsaturated fat; 0 mg cholesterol; 57 g carbohydrates; 6 g protein; 642 mg sodium; 8 g fiber
Dried beans tend to be much more flavorful and have a firmer texture than canned. Soaking the beans first will shorten their cooking time. Dried beans double in volume once cooked; 1 cup dried beans yields 2 cups cooked. Cooked beans will keep for up to one year in an airtight container in the freezer. They can be incorporated into salsas, dips, soups, salads, and any other dishes that call for canned beans.
To soak beans: Sort the beans, discarding any debris, and rinse. Place in a large bowl, and cover with double the amount of water. Cover bowl, and let beans soak overnight. (Alternately, use the quick-soak method: Combine beans in a large pot with double the amount of water. Bring to a boil, and cook 3 minutes. Cover, and let soak 1 hour.)
To cook beans: Transfer beans and soaking liquid to a heavy pot. Bring to a boil; reduce heat. Simmer, partially covered, until tender, 1 to 2 hours (3 to 4 hours for unsoaked beans). Drain and let cool before storing.