Recipes: Lunch in the Garden

the recipes

may 2004

Lunch in the Garden

Veal Loaf with Tomatoes and Arugula

(makes 6 servings)

	canola cooking spray
2	medium sweet onions, 8 ounces (240 g) total, minced
5	scallions, white part only, minced
2	celery ribs, minced
1	medium carrot, 3 ounces (90 g), shredded
1	small red bell pepper, 4 ounces (120 g), seeded and minced
1	clove garlic, minced
1	tablespoon (15 ml) fresh thyme leaves, minced, or 1 teaspoon (5 ml) crushed dried
1/2	teaspoon (2.5 ml) salt (optional)
1/2	teaspoon (2.5 ml) freshly ground black pepper or to taste
1/4	teaspoon (1.25 ml) cayenne pepper
	dash ground nutmeg
1 1/2	pounds (480 g) very lean veal, coarsely ground
1	egg, lightly beaten
1	teaspoon (5 ml) Dijon mustard
1/2	cup (23 g) soft bread crumbs
3	very large tomatoes, 10 ounces (300 g) each, sliced
2	bunches fresh arugula, about 6 ounces (180 g), washed

Preheat oven to 375°F (190 C°), Gas Mark 5 . Lightly coat a shallow baking dish with cooking spray.
In a large mixing bowl, combine onion, scallions, celery, carrot, red bell pepper, garlic, thyme, salt (if using), black pepper, cayenne pepper, and nutmeg. Add veal, egg, mustard, and bread crumbs. Mix well. Form into a loaf and place in prepared baking dish. Bake for 45 to 50 minutes.
Remove loaf from baking dish and cool to room temperature. Cut into thin slices.
Arrange slices, alternating with a slice of tomato and several leaves of arugula, on a large serving plate. Decorate with any remaining arugula leaves. Serve cold or at room temperature.

Per serving:	221 calories (21% calories from fat), 27 g protein, 5 g total fat (1.4 g saturated fat), 17 g carbohydrates, 4 g dietary fiber, 130 mg cholesterol, 195 mg sodium
Diabetic exchanges:	3 lean protein, 1 carbohydrate (3 vegetable)

Easy Pasta Salad

(makes 6 servings)

12	ounces (360 g) fusilli pasta
4	cloves garlic, slivered
1	tablespoon olive oil
1	pound (480 g) Swiss chard, rinsed, patted dry, stemmed, and shredded
1/2	cup (120 ml) fat-free, low-salt canned chicken broth
1	tablespoon minced lemon zest
2	tablespoons lemon juice
2	tablespoons pine nuts, toasted
1/4	cup (20 g) grated Parmesan cheese
	fresh basil sprigs for garnish

In a pot of lightly salted water, cook fusilli to al dente according to package directions, drain and place in a large bowl.
In a large skillet, sauté garlic in olive oil over low heat until garlic is soft but not browned. Add chard, chicken broth, lemon zest, and lemon juice. Cook for 1 to 2 minutes, until chard is limp. Pour over fusilli and toss. Add pine nuts and Parmesan cheese; toss again. Serve at once or at room temperature, garnished with basil sprigs.

Per serving:	282 calories (18% calories from fat), 11 g protein, 6 g total fat (1.4 g saturated fat), 47 g carbohydrates, 3 g dietary fiber, 3 mg cholesterol, 248 mg sodium, 414 mg potassium
Diabetic exchanges:	3 carbohydrate (bread/starch), 1/2 fat

Compote of Watermelon and Berries

(makes 6 servings)

6	cups (960 g) diced watermelon, seeds discarded
2	cup (288 g) fresh blackberries, boysenberries, or raspberries
	grated zest of 1 lemon
	chopped fresh mint for garnish

In a large bowl, gently combine watermelon and berries.
Divide between 6 dessert dishes or stemmed goblets. Sprinkle each serving with some of the lemon zest and chopped mint.
Refrigerate until ready to serve.

Per serving:	74 calories (0% calories from fat), 2 g protein, 0 total fat (0 saturated fat), 18 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 4 mg sodium
Diabetic exchanges:	1 carbohydrate (fruit)

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