Recipes: An Easy Fall Dinner for Friends

the recipes

september 2003

An Easy Fall Dinner for Friends

Belgian Endive and Watercress Salad

(makes 8 servings)

When we lived in Washington and the number of really fine restaurants was growing slowly, the Jockey Club was a favorite. They served this recipe, which they made with heavy cream and egg yolks, and since I did not have diabetes, I indulged. Here is a low calorie version that will please your guests.

2	Belgian endives, about 1/2 pound, leaves separated
1/2	pound watercress, washed and tough stems removed
6	ounces fresh mushrooms, thinly sliced
1	teaspoon Dijon mustard
3	tablespoons olive oil
2	tablespoons white wine vinegar
	freshly ground pepper
2	tablespoons egg substitute
8	leaves Boston lettuce, washed and crisped
2	tablespoons fresh tarragon, basil, or flat leaf parsley, chopped, for garnish

Slice endive leaves into quarters or leave whole if not too big. Tear water watercress into bite-size piece. Place endives, watercress, and mushrooms in a large bowl.
Whisk together mustard, olive oil, vinegar, pepper and egg substitute. Pour over salad mixture; toss to combine. Arrange salad on 8 chilled salad plates lined with lettuce leaves. Garnish with herbs.

Per serving:	80 calories (58% from fat), 3 g protein, 6 g fat (1 g saturated fat), 6 g carbohydrate, 4 g dietary fat, 1 mg cholesterol, 35 mg sodium, 428 mg potassium
Exchanges:	1/2 carbohydrate (1 1/2 vegetable), 1 fat

Salmon with Breadcrumbs, Lemon and Sun-dried Tomatoes

(makes 8 servings)

Make your own breadcrumbs by processing whole wheat left-over artisan bread, coarsely, and baking at 325° F until browned. Freeze until ready to use. You can substitute panko (Japanese breadcrumbs). This recipe also works well with any white fish such as cod, flounder, sole, or you can even use swordfish.

	olive oil cooking spray
1	cup breadcrumbs
	zest of 1 lemon
6	sun-dried tomato halves, rehydrated according to package directions, minced
3	cloves garlic, minced
	freshly ground pepper
3	teaspoons fresh tarragon, chopped
3	tablespoons fresh thyme, chopped
2	teaspoons olive oil
8	4-ounce salmon fillets
2	tablespoons Dijon mustard

Preheat oven to 400° F. Line a baking sheet with aluminum foil and lightly coat with cooking spray.
Place the breadcrumbs in small bowl. Combine with lemon zest, sun-dried tomatoes, garlic, pepper, tarragon, and thyme. Drizzle with olive oil and stir to combine.
Place the salmon on the prepared baking sheet and coat each fillet with the Dijon mustard and pat some of the breadcrumb mixture onto the top of each fillet. Mist each fillet with cooking spray. Bake until fish is just opaque in center, about 12 minutes. Serve with ratatouille.

Per serving:	360 calories (37% from fat), 14 g total fat (2 g saturated fat), 42 g protein, 13 g carbohydrate, 1 g dietary fiber, 110 mg cholesterol, 580 mg sodium, 1024 mg potassium
Exchanges:	1 carbohydrate (bread /starch), 5 very lean protein, 2 fat

Oven-Roasted Ratatouille

(makes 8 servings)

Roasting vegetables gives them a sweet and intense flavor that makes even skeptics believers. This is one of those recipes that tastes even better the next day, so feel free to prepare it beforehand and reheat at the last minute for your dinner.

	olive oil cooking spray
2	small zucchini, about 8"-10" long
2	small summer squash
2	medium Japanese eggplants
2	large Portobello mushrooms
1/2	red onion, peeled
1/2	white onion, peeled
2	bell peppers, 1red and 1yellow
5	plum tomatoes
1/4	teaspoon kosher salt (optional)
	freshly ground pepper
1/2	cup fresh basil leaves, chopped
1/4	cup flat leaf parsley, chopped
1	sprig fresh thyme
3	cloves garlic, minced
3	tablespoons balsamic vinegar
2	tablespoons olive oil

Preheat oven to 425°F. Lightly coat 2 baking sheets with cooking spray.
Slice the squash and eggplant into 1 inch slices on the bias. Cut the onions into 1 inch slices. Halve the peppers, and remove the seeds and stems. Cut the tomatoes in half.
Place the vegetables on the sheets with tomato halves placed cut side up. Sprinkle with salt (if using) and pepper and coat with cooking spray. Roast until the vegetables are done. Every 5 minutes the first 10 minutes, turn all vegetables but tomatoes. Remove vegetables as they are cooked. Chop the cooked vegetables into 1 inch pieces and place in a bowl. Add the herbs and garlic. Toss with vinegar and olive oil.

Per servings:	70 calories (41% from fat), 4 g total fat (0 saturated fat), 2 g protein, 10 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 220 mg sodium, 374 mg potassium
Exchanges:	1/2 carbohydrate (2 vegetable), 1 fat

Sautéed Strawberries with Ice Cream

(makes 8 servings)

2	pints strawberries
3	fresh mint stalks + extra leaves for garnish
3	tablespoons sugar substitute such as Splenda
	juice of 1 lemon
4	cups no-fat, no-sugar ice cream

Wash the strawberries and mint. Remove the stems from the berries. Julienne the mint. Place in a hot sauté pan and sprinkle with sugar substitute. Squeeze lemon juice over the berries. Cook, gently tossing the berries until they begin to release their juices, about 2 to 3 minutes.
Place the berries in dessert bowls and top with ice cream. Garnish with extra mint.

Per serving:	140 calories (29% from fat), 4.5 g fat ( 2.5g saturated fat), 4g protein, 22g carbohydrate, 2g dietary fiber, 10mg cholesterol, 60mg sodium, 146mg potassium
Diabetic exchanges:	1 carbohydrate (fruit), 1 fat

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