Saturday, May 29, 2010

Tropical Gazpacho

From Moosewood Low-Fat Favorites

4 garlic cloves, minced
1 1/2 peeled, seeded, and diced cucumbers
1 1/2 c diced red bell peppers
1/2 c diced red onions
1 c diced tomatoes
1 c canned unsweetened pineapple chunks in juice
2 Tbsp red wine vinegar
pinch of cayenne
1 tsp ground cumin
1 1/2 c French or Italian bread, crust removed, torn into chunks
3 c tomato juice
salt and ground pepper to taste

1. In food processor (or large blender) combine garlic, 3/4 c diced cukes, 3/4 c diced bell peppers, red onions, 1/2 c of the tomatoes, the pineapple and juice, vinegar, cayenne, cumin, bread chunks, and tomato juice; puree until smooth
2. Transfer puree mixture to a bowl and stir in remaining diced cukes, bell peppers, and tomatoes
3. Add salt and pepper to taste and refrigerate at least 1 hour, until chilled.

Note: tastes better if you let it sit in the fridge for at least 1 day

Serves 4-6

Nutrition per 10-oz serving:
111 cal, 3.4 g protein, .9 g fat, 3.0 g fiber

Mediterranean Couscous Salad

Adapted from Moosewood Low-Fat Recipes

1 1/2 c Israeli couscous (the larger, tapioca-sized version)
1 3/4 c boiling water
10 sun-dried tomatoes (not packed in oil)
1/2 c boiling water

2 cloves minced garlic
1 Tbsp olive oil
2 Tbsp chopped fresh basil
2 Tbsp lemon juice
2 Tbsp balsamic vinegar
1 tsp salt (or less, to taste)
1/2 tsp pepper (or less, to taste)

1 1/2 c peeled, diced carrots
1 1/2 c diced zucchini
3/4 c diced red pepper (~1 pepper)
1/2 c diced red onions
3/4 c diced celery
1 tomato, diced

1. Place couscous in pot with boiling water; reduce heat to medium-low and simmer, covered, ~12 minutes until water is absorbed and couscous is light and fluffy
2. Place sun-dried tomato in heat-proof cup, soak in 1/2 boiling water until softened, then cool, drain, and chop
3. Whisk together all dressing ingredients and set aside
4. Cook carrots in boiling water for 5 minutes, then add zucchini for 1 minute, then add red peppers and cook 2 more minutes (8 minutes total), to blanch the vegetables
5. Drain and cool the vegetables, then add to couscous along with celery, red onion, sun-dried tomatoes, and dressing
6. Cool salad in refrigerator at least 1 hour, then add diced tomato just before serving

Makes 4-6 servings
Per 9.5 oz serving: 238 cal, 8.7 g protein, .9 g fat, 5.7 g fiber