Salad and Sides
If comfort food is our fall craving, then fresh, vegetable-laden salads and sides are what we want right now. Every dish celebrates produce at its absolute peak, from grilled corn on the cob to a rustic tomato-and-feta tart.
Grilled Shrimp Caesar Salad
Hands-on: 23 min. Total: 23 min.
The single anchovy fillet lends umami depth to the dressing without giving it a strong fishy flavor.
¼ cup canola mayonnaise (such as Hellmann’s)
½ teaspoon grated lemon rind
1 tablespoon fresh lemon juice
¼ teaspoon freshly ground black pepper
¾ teaspoon Dijon mustard
¼ teaspoon Worcestershire sauce
¼ teaspoon Tabasco sauce
1 oil-packed anchovy fillet, drained and mashed to a paste
1 ounce Parmesan cheese, grated (about ¼ cup)
½ small garlic clove, minced
7 teaspoons extra-virgin olive oil, divided
Cooking spray
1 pound peeled and deveined extra-large shrimp
2 ounces whole-wheat French baguette, cut into 8 slices
10 cups baby romaine lettuce
1. Combine the first 10 ingredients in a large bowl. Gradually add 1 tablespoon oil, stirring constantly with a whisk.
2. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Combine shrimp and 2 teaspoons oil in a large bowl; toss to coat. Add shrimp to pan; cook 2½ minutes on each side or until well marked and done. Remove shrimp from pan. Brush each side of bread slices with remaining 2 teaspoons oil. Add bread to pan; cook 1 minute on each side or until well marked.
3. Add lettuce to mayonnaise mixture; toss well. Divide lettuce mixture evenly among 4 bowls. Divide shrimp and bread evenly among servings.
SERVES 4 (serving size: about 5 shrimp, 2 ½ cups salad, and 2 bread slices)
CALORIES 283; FAT 15.7g (sat 2.5g, mono 8.8g, poly 2.6g); PROTEIN 22g; CARB 12g; FIBER 3g; SUGARS 2g (est. added sugars 1g); CHOL 158mg; IRON 2mg; SODIUM 532mg; CALC 180mg
Black Pepper Pasta Salad with Prosciutto, Asparagus, and Romano
Hands-on: 35 min. Total: 35 min.
This mayonnaise-based pasta salad veers from the traditional with salty Italian ham, nutty asparagus, and a generous grinding of pepper.
8 ounces uncooked cavatappi pasta or elbow macaroni
3 cups (1½-inch) slices asparagus (about 1 pound)
1 teaspoon olive oil
2 ounces prosciutto, chopped
½ cup thinly sliced shallots
6 tablespoons light mayonnaise
1 teaspoon grated lemon rind
1 tablespoon chopped fresh tarragon
2 tablespoons fresh lemon juice
1 teaspoon freshly ground black pepper
Dash of salt
1 cup diced tomato
1½ ounces pecorino Romano cheese, grated (about ⅓ cup packed)
1. Cook pasta according to package directions, omitting salt and fat. Add asparagus during the last 2 minutes of cooking. Drain and rinse under cold water; drain.
2. Heat a large nonstick skillet over medium-high heat. Add olive oil to pan, and swirl to coat. Add prosciutto; cook 6 minutes or until crisp. Remove to a plate with a slotted spoon. Add the shallots to drippings in pan; cook over medium heat for 1 minute or until shallots are tender, stirring frequently.
3. Combine mayonnaise, lemon rind, tarragon, juice, pepper, and salt in a large bowl. Add pasta mixture, 1.5 ounces prosciutto, shallots, tomato, and cheese; toss well. Top servings evenly with remaining prosciutto.
SERVES 8 (serving size: about 1 cup)
CALORIES 208; FAT 7g (sat 1.9g, mono 1.8g, poly 2.3g); PROTEIN 9.3g; CARB 27.9g; FIBER 2.5g; SUGARS 4g (est. added sugars 0g); CHOL 15mg; IRON 2.5mg; SODIUM 367mg; CALC 86mg
quick tip
To make ahead, combine the asparagus and pasta mixture with the mayo mixture. Cook and add the prosciutto just before serving.
Grilled Tuna over Green Bean, Tomato, and Chickpea Salad
Hands-on: 23 min. Total: 23 min.
Instead of tuna, you could use salmon or skinless, boneless chicken breasts, cooked 5 to 6 minutes on each side or until done.
Instead of buying a jar of olives for the salad, grab just what you need from the olive bar at the store.
12 ounces haricots verts (French green beans)
2 tablespoons toasted walnut oil
1½ tablespoons fresh lemon juice
1 tablespoon white balsamic vinegar
1 tablespoon water
2 teaspoons minced fresh garlic
1½ teaspoons Dijon mustard
2 teaspoons honey
½ teaspoon kosher salt, divided
1 (15½-ounce) can unsalted chickpeas (garbanzo beans), rinsed and drained
2 cups grape tomatoes, halved
¼ cup chopped walnuts, toasted
2 tablespoons shaved Parmigiano-Reggiano cheese
1 ounce sliced pitted kalamata olives
2 (8-ounce) tuna steaks (about 1½ inches thick)
⅛ teaspoon black pepper
Cooking spray
1. Cook green beans in boiling water 4 minutes or until crisp-tender. Drain and rinse with cold water; drain well.
2. Combine oil, next 6 ingredients, and ¼ teaspoon salt in a bowl; stir with a whisk. Stir in beans, chickpeas, and tomatoes; toss. Sprinkle with walnuts, cheese, and olives.
3. Sprinkle tuna with remaining ¼ teaspoon salt and pepper. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add tuna to pan; cook 3 minutes on each side or until desired degree of doneness. Divide bean mixture evenly among 4 plates; top with sliced tuna.
SERVES 4 (serving size: 3 ounces tuna and about 1 cup bean mixture)
CALORIES 381; FAT 14.7g (sat 1.6g, mono 3.1g, poly 7.4g); PROTEIN 37g; CARB 27g; FIBER 6g; SUGARS 9g (est. added sugars 4g); CHOL 46mg; IRON 3mg; SODIUM 518mg; CALC 120mg
Italian Three-Bean Salad
Hands-on: 25 min. Total: 30 min.
Prepare the salad up to 1 day ahead, and store in the refrigerator. If you can’t find fresh cranberry beans, substitute rinsed and drained canned cannellini beans, and add them to the snap beans for the last 2 minutes of cooking.
2 cups quartered cherry tomatoes
½ cup chopped green onions
¼ cup chopped pitted kalamata olives
1 tablespoon chopped fresh oregano
2 teaspoons grated lemon rind
2 tablespoons fresh lemon juice
2 teaspoons olive oil
½ teaspoon freshly ground black pepper
¼ teaspoon kosher salt
8 cups water
½ pound shelled fresh cranberry beans
2 cups (2-inch) cut green beans
2 cups (2-inch) cut yellow wax beans
2 ounces fresh Parmigiano-Reggiano cheese, shaved (about ½ cup)
1. Combine cherry tomatoes and next 8 ingredients in a large bowl.
2. Combine 8 cups water and cranberry beans in a large saucepan; bring to a boil. Reduce heat, and simmer 15 minutes or until tender. Add green and yellow beans; cook 5 minutes or until crisp-tender. Drain and rinse with cold water; drain well.
3. Add bean mixture to tomato mixture, and toss gently to coat. Sprinkle with shaved Parmigiano-Reggiano.
SERVES 12 (serving size: about ⅔ cup)
CALORIES 117; FAT 3.4g (sat 1.1g, mono 1.7g, poly 0.4g); PROTEIN 7g; CARB 15.7g; FIBER 6.5g; SUGARS 3g (est. added sugars 0g); CHOL 4mg; IRON 1.3mg; SODIUM 177mg; CALC 104mg
IN SEASON
YELLOW WAX BEANS HAVE A MILD, GRASSY FLAVOR. NO NEED TO STRING THEM; JUST TRIM THE ENDS AND QUICKLY BOIL OR SERVE RAW.
Vietnamese-Style Pork Noodle Salad
Hands-on: 22 min. Total: 22 min.
Think of this refreshing salad as a deconstructed spring roll: cool rice noodles, crisp vegetables, and a sweet-and-spicy vinaigrette instead of a dipping sauce. Top it all off with savory stir-fried pork.
4 ounces thin brown rice noodles (such as Annie Chun’s)
1 cup sliced red onion
5 tablespoons fresh lime juice, divided
2 tablespoons fish sauce
2 teaspoons minced fresh garlic
3 tablespoons sugar, divided
½ teaspoon black pepper
1 (1-pound) pork tenderloin, trimmed and cut into 1-inch pieces
¼ cup hot water
¼ teaspoon crushed red pepper
5 ounces baby spinach (about 7 cups)
1¼ cups matchstick-cut carrots (4 ounces)
½ cup fresh cilantro leaves
2 tablespoons canola oil
1. Bring a medium saucepan of water to a boil. Add noodles; cook 3 minutes. Drain; rinse under cold water. Drain.
2. Place onion in a bowl of ice water; let stand 10 minutes. Drain. Combine 2 tablespoons juice, 1 tablespoon fish sauce, garlic, 1½ tablespoons sugar, and black pepper. Add pork; toss to coat.
3. Combine remaining 1½ tablespoons sugar and ¼ cup hot water, stirring until sugar dissolves. Add remaining 3 tablespoons juice, remaining 1 tablespoon fish sauce, and crushed red pepper. Add noodles, onion, spinach, carrot, and cilantro; toss.
4. Heat a wok or large skillet over high heat. Add oil; swirl to coat. Add pork mixture; stir-fry 4 minutes. Divide spinach mixture among 6 plates; top evenly with pork.
SERVES 6 (serving size: about 1 ½ cups spinach mixture and 3 ounces pork)
CALORIES 250; FAT 6.4g (sat 0.9g, mono 3.6g, poly 1.6g); PROTEIN 17g; CARB 31g; FIBER 2g; SUGARS 9g (est. added sugars 6g); CHOL 49mg; IRON 2mg; SODIUM 569mg; CALC 45mg
Orzo Salad with Chicken and Radishes
Hands-on: 20 min. Total: 20 min.
Because the lemon and basil flavors become even more vibrant with some time to marinate together, this five-ingredient salad makes the perfect to-go lunch. Pack it up the night before, and skip the cafeteria for a bright and luscious midday meal.
1 cup uncooked whole-wheat orzo
2 bunches radishes with greens (about 1 pound), scrubbed
2 cups shredded skinless, boneless rotisserie chicken breast
¼ cup chopped fresh basil
2 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
1. Prepare orzo according to package directions, omitting salt and fat. Drain; rinse with cold water, and drain. Set aside.
2. While orzo cooks, thinly slice radishes to equal about 2 cups. Coarsely chop greens to equal about 1 cup. Combine cooled orzo, radishes, greens, chicken, basil, olive oil, lemon juice, salt, and pepper in a bowl; toss.
SERVES 4 (serving size: 1½ cups)
CALORIES 339; FAT 10.3g (sat 1.6g, mono 6g, poly 1.1g); PROTEIN 28g; CARB 34g; FIBER 9g; SUGARS 2g (est. added sugars 0g); CHOL 66mg; IRON 1mg; SODIUM 538mg; CALC 45mg
quick tip
Radish leaves are peppery and a bit pungent, similar to mustard greens. You can substitute baby kale or arugula.
Sautéed Snap Peas with Ricotta Salata and Mint
Hands-on: 5 min. Total: 5 min.
Floral lemon zest (but no tart juice) allows the sweet pea flavor to shine. Chop mint, grate lemon rind, and crumble cheese while the peas cook. Serve with panini or other sandwiches, grilled chicken, or pork chops.
1 tablespoon olive oil
2 (8-ounce) packages trimmed sugar snap peas
3 tablespoons chopped fresh mint
1½ teaspoons grated lemon rind
⅜ teaspoon freshly ground black pepper
¼ teaspoon kosher salt
1.5 ounces ricotta salata or goat cheese, crumbled (about ⅓ cup)
1. Heat a large skillet over medium-high heat. Add oil to pan; swirl. Add peas; sauté 3 minutes or until crisp-tender. Stir in mint, rind, pepper, and salt. Sprinkle with cheese.
SERVES 6 (serving size: about 1 cup)
CALORIES 75; FAT 4.3g (sat 1.5g, mono 1.6g, poly 0.2g); PROTEIN 3.1g; CARB 6.1g; FIBER 1.9g; SUGARS 3g (est. added sugars 0g); CHOL 8mg; IRON 1.7mg; SODIUM 197mg; CALC 39mg
Tequila Slaw with Lime and Cilantro
Hands-on: 5 min. Total: 5 min.
Grab a bag of packaged coleslaw mix, and you’ve saved yourself the time of slicing cabbage and shredding carrots. A splash of tequila adds spirit and complexity (we urge you not to leave it out), while lime juice’s zing perks up earthy cabbage. Serve on tacos, alongside barbecue chicken, with grilled flank or skirt steak, or with (or on) burgers.
¼ cup canola mayonnaise (such as Hellmann’s)
3 tablespoons fresh lime juice
1 tablespoon silver tequila
2 teaspoons sugar
¼ teaspoon kosher salt
⅓ cup thinly sliced green onions
¼ cup chopped fresh cilantro
1 (14-ounce) package coleslaw
1. Combine first 5 ingredients in a large bowl. Add remaining ingredients; toss.
SERVES 6 (serving size: about ⅔ cup)
CALORIES 64; FAT 3g (sat 0g, mono 1.7g, poly 1g); PROTEIN 0.8g; CARB 6.4g; FIBER 1.8g; SUGARS 4g (est. added sugars 1g); CHOL 0mg; IRON 0.1mg; SODIUM 162mg; CALC 37mg
BLT Panzanella Salad
Hands-on: 25 min. Total: 25 min.
Use the showiest farmers’ market or garden tomatoes in a dish that deliciously combines a favorite sandwich and a classic Italian salad, with a touch of corn and basil thrown in for extra summery flair.
1 tablespoon unsalted butter
3 ounces Italian bread, crusts trimmed, torn into ¼-inch pieces
¾ cup fresh corn kernels
4 large ripe heirloom tomatoes, cored and cut crosswise into ¼-inch-thick slices
1 cup small multicolored cherry tomatoes, halved
⅛ teaspoon plus dash of kosher salt, divided
¾ teaspoon freshly ground black pepper, divided
2 teaspoons balsamic vinegar
2 teaspoons extra-virgin olive oil
1 cup baby arugula
3 tablespoons canola mayonnaise (such as Hellmann’s)
1 tablespoon fresh lemon juice
2 teaspoons minced fresh chives
¼ cup thinly sliced basil leaves
3 applewood-smoked bacon slices, cooked and crumbled
1. Melt butter in a large skillet over medium-high heat. Add bread; sauté 5 minutes or until bread is toasted, stirring occasionally. Remove from heat; stir in corn.
2. Sprinkle tomatoes with dash of salt and ½ teaspoon pepper; let tomatoes stand 5 minutes.
3. Combine remaining ⅛ teaspoon salt, remaining ¼ teaspoon pepper, vinegar, and oil in a large bowl. Add bread mixture and arugula; toss to coat. Combine mayonnaise, lemon juice, and chives in a small bowl.
4. Arrange tomatoes and bread mixture on a large platter. Drizzle with mayonnaise mixture; sprinkle evenly with basil and bacon.
SERVES 6
CALORIES 150; FAT 8.5g (sat 2.5g, mono 3g, poly 1.3g); PROTEIN 4.7g; CARB 15.1g; FIBER 2.3g; SUGARS 5g (est. added sugars 0g); CHOL 10mg; IRON 0.9mg; SODIUM 299mg; CALC 33mg
Grilled Green Onions with Corn and Tarragon
Hands-on: 20 min. Total: 20 min.
1 bunch green onions, trimmed
1 teaspoon olive oil
⅛ teaspoon kosher salt
2 cups fresh corn kernels
2 tablespoons minced shallots
1 tablespoon olive oil
2 teaspoons fresh lemon juice
1 teaspoon white wine vinegar
¼ teaspoon kosher salt
1 tablespoon chopped fresh chives
1 teaspoon chopped fresh tarragon
1. Heat a grill pan over high heat. Toss green onions with 1 teaspoon olive oil; sprinkle with ⅛ teaspoon kosher salt. Cook 2 minutes on each side. Chop onions; combine with fresh corn kernels and minced shallots. Stir in 1 tablespoon olive oil, lemon juice, vinegar, and ¼ teaspoon kosher salt. Sprinkle with chopped fresh chives and chopped fresh tarragon.
SERVES 4 (serving size: ½ cup)
CALORIES 117; FAT 5.6g (sat 0.9g, mono 3.6g, poly 0.9g); PROTEIN 3g; CARB 17g; FIBER 2g; SUGARS 6g (est. added sugars 0g); CHOL 0mg; IRON 1mg; SODIUM 196mg; CALC 27mg
ON THE GRILL
GRILLED GREEN ONIONS ARE A REVELATION: THEY BECOME TENDER AND MILD, WITH A CHARRED EDGE THAT BALANCES THE SWEET CORN.
Miso Grilled Vegetables
Hands-on: 25 min. Total: 25 min.
The vegetable amounts suggested below are just a guideline; double or triple for a crowd. The important thing to remember is the proportion in the marinade: 1 to 2 tablespoons miso and 1 tablespoon water to about 3 tablespoons olive oil works well.
2 tablespoons red or white/yellow miso (soybean paste)
1 tablespoon lukewarm water
3 tablespoons olive oil
1 pound zucchini, cut lengthwise into ⅓-inch-thick slices
8 ounces Japanese eggplant, cut lengthwise into ⅓-inch-thick slices
1 red bell pepper, cut into 6 pieces
1 orange bell pepper, cut into 6 pieces
1 small red onion, cut into wedges
Cooking spray
2 tablespoons fresh mint leaves
1 lime, cut into wedges
1. Preheat grill to high heat.
2. Combine miso and 1 tablespoon water. Gradually add oil, stirring with a whisk. Place zucchini, eggplant, and bell peppers on a jelly-roll pan. Add 5 tablespoons miso mixture; toss to coat. Brush onion with remaining miso mixture.
3. Place vegetables on a grill rack coated with cooking spray. Grill zucchini, eggplant, and bell peppers 4 minutes on each side or until tender. Grill onion 6 minutes on each side or until tender. Sprinkle with mint. Serve with lime wedges.
SERVES 6 (serving size: about 3 zucchini pieces, 2 eggplant pieces, 2 bell pepper pieces, and 1 onion slice)
CALORIES 112; FAT 7.1g (sat 1g, mono 4.9g, poly 0.8g); PROTEIN 1.8g; CARB 11.4g; FIBER 4.5g; SUGARS 6g (est. added sugars 0g); CHOL 0mg; IRON 0.6mg; SODIUM 221mg; CALC 22mg
Tomato and Corn Bulgur Salad
Hands-on: 15 min. Total: 30 min.
You can make this fresh, summery picnic dish up to two days ahead. If you’d like a fresh herb garnish, pack the leaves separately, and sprinkle onto the salad shortly before serving.
1 cup water
1 cup cracked bulgur wheat
¾ cup basil leaves
⅓ cup extra-virgin olive oil
1½ tablespoons fresh lemon juice
⅝ teaspoon kosher salt
½ teaspoon freshly ground black pepper
1½ cups halved cherry tomatoes
1¼ cups fresh corn kernels
¾ cup thinly vertically sliced red onion, soaked in cold water for 10 minutes, and drained
¼ cup toasted pine nuts
2 bacon slices, cooked and crumbled
1. Bring 1 cup water to a boil in a small saucepan.
2. Combine the boiling water and bulgur in a mixing bowl. Let mixture stand, covered, 25 minutes or until all water is absorbed.
3. Place the basil, oil, lemon juice, salt, and pepper in a blender; process until pureed.
4. Use a fork to fluff the bulgur. Add the dressing, tomatoes, corn, onion, and pine nuts to the grains; toss to combine. Sprinkle with crumbled bacon.
SERVES 8 (serving size: ¾ cup)
CALORIES 212; FAT 13.4g (sat 1.9g, mono 7.9g, poly 2.7g); PROTEIN 5g; CARB 21g; FIBER 4g; SUGARS 3g (est. added sugars 0g); CHOL 2mg; IRON 1mg; SODIUM 205mg; CALC 17mg
THE RIGHT SPICE
WE PREFER SWEET PAPRIKA OVER SMOKED FOR THE CHICKEN SO THE RUB WON’T OVERWHELM THE BLUE CHEESE OR THE SIMPLE VINAIGRETTE.
Blackened Chicken Salad with Blue Cheese Vinaigrette
Hands-on: 18 min. Total: 18 min.
1 teaspoon Hungarian sweet paprika
1 teaspoon freshly ground black pepper
½ teaspoon kosher salt
½ teaspoon garlic powder
½ teaspoon dried oregano
½ teaspoon dried thyme
½ teaspoon ground red pepper
4 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
2 tablespoons extra-virgin olive oil
1 tablespoon white wine vinegar
1 tablespoon minced shallots
½ teaspoon Dijon mustard
¼ teaspoon freshly ground black pepper
⅛ teaspoon kosher salt
1 ounce blue cheese, crumbled (about ¼ cup)
2 heads romaine lettuce, halved lengthwise
1 cup grape tomatoes, halved
1. Combine first 7 ingredients in a small bowl. Sprinkle chicken evenly with paprika mixture. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 5 minutes on each side or until done. Let stand 5 minutes; cut across the grain into thin slices.
2. Combine oil and next 5 ingredients (through ⅛ teaspoon salt) in a small bowl, stirring with a whisk. Stir in cheese.
3. Place 1 lettuce half and ¼ cup tomatoes on each of 4 plates. Top each serving with 1 sliced chicken breast half, and drizzle each with about 1½ tablespoons vinaigrette.
SERVES 4
CALORIES 349; FAT 14.4g (sat 3.4g, mono 6.8g, poly 2g); PROTEIN 42.1g; CARB 13.9g; FIBER 7.7g; SUGARS 5g (est. added sugars 1g); CHOL 114mg; IRON 4.2mg; SODIUM 639mg; CALC 165mg
Watermelon-Cucumber Salad
Hands-on: 20 min. Total: 20 min.
Briny feta cheese and tangy lime juice make great partners for sweet watermelon.
6 cups watermelon, cut into 1-inch pieces
1 cup coarsely chopped watercress
¾ cup thinly sliced Vidalia onion
1 medium English cucumber, sliced (about 3 cups)
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh cilantro
2 tablespoons fresh lime juice
2 teaspoons extra-virgin olive oil
¼ teaspoon kosher salt
2 ounces reduced-fat feta cheese, crumbled (about ½ cup)
Mint sprigs (optional)
1. Combine first 4 ingredients in a large bowl. Combine mint and next 3 ingredients (through oil) in a small bowl, stirring with a whisk. Add juice mixture and salt to watermelon mixture; toss gently to coat. Sprinkle with feta; garnish with mint sprigs, if desired.
SERVES 6 (serving size: 1 ½ cups)
CALORIES 93; FAT 3.1g (sat 1.1g, mono 1.2g, poly 0.2g); PROTEIN 3.5g; CARB 15.1g; FIBER 1.3g; SUGARS 11g (est. added sugars 0g); CHOL 3mg; IRON 0.6mg; SODIUM 218mg; CALC 58mg
Spicy Grilled Mango with Chiles and Crema
Hands-on: 15 min. Total: 15 min.
This quick dish is a study in balance: Sweet, spicy, sour, and salty flavors come together harmoniously and for maximum effect. Look for Mexican crema in the supermarket dairy section or in ethnic markets, or substitute crème fraîche. Serve with grilled steak, chicken, or pork chops.
3 tablespoons fresh lime juice, divided
1 thinly sliced green jalapeño pepper
1 thinly sliced red jalapeño pepper
2 ripe peeled mangoes, cut into ⅓-inch-thick slices
Cooking spray
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
⅛ teaspoon ground red pepper
3 tablespoons Mexican crema
¼ cup cilantro leaves
1. Combine 2 tablespoons juice and jalapeños in a small bowl.
2. Coat mango slices with cooking spray; sprinkle with salt, black pepper, and ground red pepper. Heat a grill pan over high heat until smoking hot. Coat pan with cooking spray. Add mango to pan. Cook, without moving, 4 minutes or until well marked. Turn and cook 2 minutes; place on a platter.
3. Combine remaining 1 tablespoon juice and crema in a small bowl, stirring with a whisk until smooth. Spoon jalapeños over mango. Drizzle with crema mixture; sprinkle with cilantro leaves.
SERVES 4 (serving size: ½ mango and 1 tablespoon sauce)
CALORIES 128; FAT 2.6g (sat 1.8g, mono 0.2g, poly 0.1g); PROTEIN 1.9g; CARB 27.5g; FIBER 2.9g; SUGARS 23g (est. added sugars 0g); CHOL 6mg; IRON 0.3mg; SODIUM 172mg; CALC 22mg
Grilled and Dilled Corn on the Cob
Hands-on: 10 min. Total: 20 min.
½ cup canola mayonnaise
½ cup light sour cream
¼ cup chopped fresh dill
2 tablespoons fresh lime juice
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
10 ears shucked corn
Cooking spray
2 ounces Cotija cheese, queso blanco, or feta cheese, finely grated (about ½ cup)
1½ teaspoons chipotle chile powder
1. Preheat grill to medium-high heat.
2. Combine the first 6 ingredients in a shallow dish.
3. Place corn on a grill rack coated with cooking spray; cover. Grill corn 12 minutes or until lightly charred, turning occasionally. Place hot corn in mayonnaise mixture; turn to coat. Place corn on a platter; sprinkle with cheese and chile powder.
SERVES 10 (serving size: 1 dressed ear of corn)
CALORIES 153; FAT 7.3g (sat 2g, mono 3.1g, poly 1.7g); PROTEIN 5g; CARB 20g; FIBER 2g; SUGARS 4g (est. added sugars 0g); CHOL 9mg; IRON 1mg; SODIUM 217mg; CALC 50mg
Grilled Romaine with Creamy Herb Dressing
Hands-on: 16 min. Total: 36 min.
A brief turn over hot coals wilts hearty romaine lettuce ever so slightly and infuses it with a delicious smoky flavor, yielding a special salad that’s simple to prepare.
1 large head romaine lettuce, trimmed and halved lengthwise
2 teaspoons olive oil
Cooking spray
½ teaspoon black pepper, divided
⅜ teaspoon salt, divided
¼ cup canola mayonnaise
1½ teaspoons chopped fresh dill
1 tablespoon chopped fresh flat-leaf parsley
2 tablespoons fresh lemon juice
1 tablespoon water
2 garlic cloves, minced
1. Preheat grill to medium-high heat.
2. Brush cut sides of lettuce evenly with oil. Place lettuce, cut sides down, on a grill rack coated with cooking spray, and grill for 2 minutes. Remove from heat; cut each lettuce half lengthwise in half again to form 4 quarters. Sprinkle cut sides of lettuce with ¼ teaspoon black pepper and ⅛ teaspoon salt.
3. Combine remaining ¼ teaspoon pepper, remaining ¼ teaspoon salt, mayonnaise, and remaining ingredients in a small bowl, stirring well. Place 1 lettuce quarter on each of 4 salad plates; drizzle each serving with about 4 teaspoons dressing. Serve immediately.
SERVES 4
CALORIES 132; FAT 13.4g (sat 1.3g, mono 7.7g, poly 3.3g); PROTEIN 0.7g; CARB 2.7g; FIBER 1g; SUGARS 2g (est. added sugars 0g); CHOL 5mg; IRON 0.5mg; SODIUM 325mg; CALC 19mg
quick tip
A rustic-looking cornmeal crust will stay crisp as the tomatoes roast and release their juices.
Summer Tomato, Feta, and Basil Galette
Hands-on: 20 min. Total: 2 hr.
Pair this summery side with grilled flank steak, chicken, or salmon.
3.4 ounces all-purpose flour (about ¾ cup)
¼ cup yellow cornmeal
3½ tablespoons chilled unsalted butter, cut into small pieces
¾ teaspoon salt, divided
3 tablespoons ice water
1 pint jewel box tomatoes or multicolored pear tomatoes, halved lengthwise
¼ teaspoon freshly ground black pepper
2 ounces crumbled reduced-fat feta cheese (about ½ cup)
¼ cup small basil leaves
1. Weigh or lightly spoon flour into a dry measuring cup, and level with a knife. Combine flour, cornmeal, butter, and ½ teaspoon salt in a food processor; process until the mixture resembles coarse meal. With processor on, slowly add ice water through food chute, and process just until combined (do not form a ball). Gently press the mixture into a 4-inch circle on heavy-duty plastic wrap. Cover and chill for 30 minutes.
2. Preheat oven to 425°.
3. Unwrap dough, and roll dough into a 13-inch circle on a lightly floured surface. Place dough on a baking sheet lined with parchment paper. Arrange tomatoes, cut sides up, on top of dough, leaving a 1½-inch border. Sprinkle with the remaining ¼ teaspoon salt and pepper. Fold edges of dough over tomatoes to partially cover. Bake at 425° for 25 minutes or until golden brown. Sprinkle evenly with cheese. Bake an additional 5 minutes. Cool for 5 minutes, and sprinkle with basil. Cut into 8 wedges.
SERVES 8 (serving size: 1 wedge)
CALORIES 127; FAT 6.2g (sat 3.8g, mono 1.3g, poly 0.3g); PROTEIN 3.5g; CARB 14.7g; FIBER 1.1g; SUGARS 1g (est. added sugars 0g); CHOL 15mg; IRON 1mg; SODIUM 322mg; CALC 26mg
MAKE IT A MAIN DISH
USE GRILLED ROMAINE AS A BASE FOR GRILLED MEAT OR FISH, OR PILE ONTO BURGERS FOR EXTRA GRILLED FLAVOR.