Healthy tasty & delightful

Ebony, May, 2005 by Charlotte Lyons

More and more health-conscious people are making sure to include more nutritional dishes in a well-balanced diet. And contrary to what some might believe, healthy dishes can be tasty and easy to prepare. On the following pages are some recipes that will be pleasing to your palate and also will be in line with your desire to live healthier.

Ginger Orange-Bourbon
Salmon

114 cup bourbon
1/4 cup fresh orange juice
1/4 cup low-sodium soy sauce
1/4 cup packed brown sugar
1   tablespoon finely chopped fresh ginger
2   tablespoons fresh lemon juice
2   tablespoons chopped fresh cilantro
2   cloves garlic, chopped
4   6-ounce salmon fillets (about 1-inch thick)

Combine all ingredients except salmon fillets
in large zip-top plastic bag and add the salmon
to bag. Seal and marinate in refrigerator 1 1/2
hours, turning bag occasionally. Heat broiler or
grill until hot. Remove salmon from bag, reserving
marinade. Place salmon on broiler pan or
grill rack coated with cooking spray. Cook 6 minutes
on each side or until fish flakes easily when
tested with a fork, basting frequently with reserved
marinade.

Yields 4 servings

CALORIES 365, TOTAL FAT 14.1G, CHOLESTEROL 111MG, CARBOHYDRATE 18G, PROTEIN 36G, SODIUM 575MG.

Vegetable Corn Salad

1   small zucchini squash, diced
1   small yellow squash, diced
1/2 medium red bell pepper, diced
4   green onions, thinly sliced
4   cups cooked corn kernels
2   tablespoons chopped cilantro
1/4 cup olive oil
    Juice of 1 lemon or lime
2   to 3 teaspoons ground cumin
    Salt and pepper to taste

Place the zucchini, yellow squash, red bell pepper,
green onions, corn and cilantro in medium
bowl. Toss to combine vegetables. Drizzle with olive
oil and lemon juice. Stir the cumin, salt and pepper.
Toss well to combine ingredients. If desired, chill or
serve at room temperature on a bed of lettuce.

Yields 6 servings

CALORIES 213, TOTAL FAT 10.7G, CHOLESTEROL 0MG, CARBOHYDRATE 29.6G, PROTEIN 5.9G, SODIUM 34MG.

Sauteed Baby Spinach

2   pounds baby spinach, cleaned
1/2 cup water
2   tablespoons olive oil
1   clove garlic, minced
    Dash crushed red pepper
    Salt to taste
1   tablespoon fresh lemon juice

Combine the spinach and water in
large pot and bring to a boil. Cover and
cook over moderately low heat until just
wilted, about 3 to 5 minutes. Drain the
spinach, pressing out as much water as
possible, and chop coarsely. Heat the
olive oil in a large skillet. Add the garlic
and cook over moderately low heat until
softened and lightly browned, about 2
minutes. Add the spinach, crushed red
pepper and salt. Cook and stir until the
spinach is heated through, about 3 minutes.
Drizzle with lemon juice and serve.

Yields 6 servings

CALORIES 78, TOTAL, FAT 7.2G, CHOLESTEROL 0MG, CARBOHYDRATES 1G, PROTEIN 4G, SODIUM 87MG.

Jackie's Squashetti

2   large zucchini squash, julienned
2   cloves garlic, minced
1   tablespoon olive oil
    Salt and pepper to taste
  2 cups prepared spaghetti sauce
1/4 cup chopped fresh basil
1/4 cup grated Parmesan cheese

Cook and stir zucchini and garlic in
olive oil in large skillet until just tender,
about 3 to 5 minutes. Season the zucchini
with salt and pepper to taste. Heat
spaghetti sauce in small saucepan until
hot. Arrange zucchini on platter or bowl.
Spoon sauce over the zucchini and sprinkle
with basil and Parmesan cheese.

Yields 4 servings

CALORIES 211, TOTAL, FAT 11.1G, CHOLESTEROL 4MG, CARBOHYDRATE 25.0G, PROTEIN 5.8G, SODIUM 714MG.

Cheesy Vegetable Pasta

2   tablespoons olive oil
1   large zucchini, thickly sliced
1   large yellow squash, thickly sliced
1/2 large red bell pepper, diced
1/2 medium onion, diced
112 pound fresh mushrooms, quartered
1/2 pound fresh baby spinach
4   cloves garlic, minced
1   teaspoon dried Italian seasoning
    Salt and pepper to taste
1   16-ounce package penne or
    ziti pasta, cooked and drained
2   cups prepared spaghetti sauce
1/3 cup chopped fresh basil
8   ounces shredded mozzarella cheese

Heat olive oil in large skillet over
medium-high heat until hot. Add zucchini,
yellow squash, red bell pepper, onion,
mushrooms, garlic and Italian seasoning;
cook and stir until vegetables are just tender.
Season the vegetable mixture with
salt and pepper to taste. Combine vegetable
mixture and pasta; stir in spaghetti
sauce and the fresh basil. Pour the pasta
mixture into a 13x9-inch baking dish.
Sprinkle top with the shredded mozzarella
cheese. Heat oven to 350 degrees.
Bake the casserole uncovered until heated
through, about 30 to 40 minutes. Serve
with grated Parmesan cheese.

Yields 6 servings

CALORIES 421, TOTAL FAT 14.5G, CHOLESTEROL 25MG, CARBOHYDRATE 57.3G, PROTEIN 16.7G, SODIUM 483MG.

Summer Herb Pesto

3/4 cup chopped fresh basil
1/4 cup chopped fresh parsley
2   cloves garlic, minced
1/4 cup grated Parmesan or
    Romano cheese
1/4 cup slivered almonds, roasted
1/4 cup olive oil, divided
    Salt and pepper to taste

Combine basil, parsley, garlic, cheese,
almonds and 2 tablespoons olive oil in a
blender or food processor. With blender
on, pour in remaining olive oil in a steady
stream, blending until nearly smooth.
Season with salt and pepper, and serve
immediately or store airtight in the refrigerator
for up to 4 days.