Recipes: Springtime Meals

the recipes

march 99

Springtime Meals

Chopped Salad on Bruschetta

(makes 4 servings)

4	1/4-inch slices of French or Sourdough bread
1	clove garlic, peeled and halved
1	small red onion, 3 ounces (90 g) finely diced
1	medium tomato, 5 ounces (150 g) finely diced
1	medium cucumber, peeled, seeded, and diced
1/2	cup (30 g) assorted fresh herbs such as basil, chives, dill, flat-leaf parsley, or tarragon), minced
2	teaspoons (10 ml) olive oil
	salt (optional)
	freshly ground pepper

Grill or toast bread on both sides until golden and crisp. Rub hot bread on one side with garlic. Place bread slices on a individual salad plates. Set aside.
In a bowl combine onion, tomato, cucumber, herbs, olive oil, and salt (if using).
Spoon a quarter of the mixture onto each slice of bread. Season each with freshly ground pepper. Serve at once.

Per serving:	81 calories (31% calories from fat), 2 g protein, 3 g total fat (0.4 g saturated fat), 12 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 82 mg sodium
Diabetic exchanges:	1 carbohydrate (1/2 bread/starch, 1 vegetable), 1/2 fat

Poached Salmon with Sweet Onions and Balsamic Vinaigrette

(makes 4 servings)

1	cup (240 ml) white wine
1	cup (240 ml) water
1	teaspoon (5 ml) black peppercorns
1	bay leaf
4	slices fresh lemon
1	large sweet onion, 8 ounces (240 g), peeled and cut into 4 slices crosswise, discarding the end pieces
4	4-ounce (120 g) salmon steaks
1	teaspoon (5 ml) fresh lemon juice
1	teaspoon (5 ml) balsamic vinegar
2	teaspoons (10 ml) olive oil
	lemon wedges for garnish (optional)

In a fish poacher or heavy skillet, bring wine, water, peppercorn, bay leaf, and lemon slices to a boil. Reduce heat to simmer, add onion slices and salmon steaks
Cover and simmer until onions are tender and salmon flakes when prodded with a fork, 12 to 15 minutes. Transfer onion slices and salmon steaks to a heated serving platter.
In a small cup, whisk lemon juice, balsamic vinegar, and olive oil with a fork until well blended. Drizzle over onions slices and salmon. If using, garnish with lemon wedges. Serve at once.

Per serving:	250 calories (54% calories from fat) 23 g protein, 15 g total fat (2.8 g saturated fat), 5 g carbohydrate, 1 g dietary fiber, 67 mg cholesterol, 69 mg sodium
Diabetic exchanges:	3 medium fat protein, 1/2 carbohydrate (1 vegetable)

Pudding with Spiced Apricots

(makes 4 servings)

1	large egg, separated
2	teaspoons (10 ml) sugar
1/4	cup (5 g) spoonable sugar substitute
1 1/2	cups (360 ml) evaporated skim milk
2	tablespoons (30 ml) instant tapioca
1/2	teaspoon (2.5 ml) vanilla extract
	refrigerated butter-flavored cooking spray
4	fresh firm ripe apricots, seeded and cut each half into 3rds
1/4	teaspoon (1.25 ml) ground cinnamon
1/8	teaspoon (0.6 ml) ground nutmeg
2	tablespoons (30 ml) fresh lemon juice

In a small bowl, beat egg white until foamy. Gradually add sugar and beat until white forms stiff peaks. Set aside.
In a saucepan, whisk together sugar substitute, milk, tapioca, egg yolk, and vanilla. Let stand for 5 minutes.
Place on stove and cook over medium heat, stirring, until mixture comes to a full boil. Immediately stir in beaten egg white. Continue to cook on low for another 2 minutes, stirring constantly.
Remove from heat and lay a piece of plastic wrap directly on the pudding surface. Cool.
When ready to serve, lightly coat a nonstick skillet with butter-flavored cooking spray. Add apricots and sprinkle with cinnamon, and nutmeg. Add lemon juice and toss apricots while cooking for 2 to 3 minutes over medium-high heat. When apricots are lightly brown and just tender, remove from stove.
To serve, spoon pudding into 4 dessert bowls. Top with equal amounts of the apricot mixture. Serve at once.

Per serving:	144 calories (10% calories from fat), 9 g protein, 2 g total fat (0.5 g saturated fat), 22 g carbohydrate, 1 g dietary fiber, 57 mg cholesterol, 127 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (1/2 bread/starch, 1 skim milk)

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