Recipes: Cool Cooking

the recipes

july 2003

Cool Cooking

Artichoke and Leek Soup

(makes 4 servings)

1	14-ounce (390 g) can artichoke hearts, drained
	butter-flavored cooking spray
1	cup (160 g) sliced leeks, white part only
2 1/2	cups (600 ml) 98% fat free, no-salt-added canned chicken broth
2	tablespoons (29 g) light sour cream

Finely chop artichoke hearts in a food processor, or by hand.
Lightly coat a large nonstick pot with cooking spray. Add leeks and cook, stirring occasionally, until leeks are tender, but not browned, about 10 minutes. Add chopped artichoke hearts and cook for another minute or two.
Stir in chicken broth, cover, and simmer for 15 minutes. Transfer mixture to a food processor or blender and process until smooth. Place puree in a covered container and chill for several hours.
When ready to serve, whisk in sour cream and ladle into chilled soup bowls. Serve cold.

Per serving:	64 calories (8% calories from fat), 4 g protein, 1 g total fat (0.4 g saturated fat), 10 g carbohydrates, 1 g dietary fiber, 3 mg cholesterol, 277 mg sodium
Diabetic exchanges:	1/2 carbohydrate (2 vegetable)

Salmon Summer Salad

(makes 4 servings)

1	pound (480 g) salmon fillet, poached or grilled
1/2	pound (240 g) small red-skinned potatoes, scrubbed
3/4	pound (360 g) thin fresh asparagus
6	tablespoons (90 ml) fresh lemon juice
2	teaspoons (10 ml) minced lemon zest
1/4	cup (58 g) plain nonfat yogurt
1	large garlic clove, minced
2	teaspoons (10 ml) capers, rinsed and well drained
3	tablespoons (12 g) finely chopped fresh dill
2	tablespoons (8 g) finely chopped parsley
1/4	teaspoon (1.25 ml) salt (optional)
1/8	teaspoon (0.6 ml) freshly ground pepper
8	leaves of red leaf lettuce, rinsed and crisped
12	cherry tomatoes

Into a large bowl, break up the salmon in 1/2-inch (1.3 cm) pieces. Set aside.
Quarter potatoes and cook in boiling water to cover until tender, about 10 to 12 minutes. Drain and add to salmon.
Meanwhile, grim the rough ends off asparagus and cut into 1 1/2-inch (3.8 ml) pieces. Cook in boiling water to cover until just tender, about 3 minutes. Drain and add to salmon mixture.
In a medium bowl, whisk together lemon juice, lemon zest, yogurt, garlic, capers, dill, parsley, salt (if using), and pepper. Pour over salmon mixture and toss to evenly coat salmon and vegetables. Cover and refrigerate until ready to serve.
To serve, arrange 2 lettuce leaves on each of 4 plates. Place equal portions of salmon salad on the lettuce and garnish with cherry tomatoes which have been cut in halves. Serve at once.

Per serving:	229 calories (17% calories from fat), 27 g protein, 4 g total fat (0.7 g saturated fat), 20 g carbohydrates, 4 g dietary fiber, 59 mg cholesterol, 137 mg sodium
Diabetic exchanges:	3 very lean protein, 1 1/2 carbohydrate (1 bread/starch, 1 vegetable)

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