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Mediterranean Light: Delicious Recipes from the World's Healthiest Cuisine
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Mediterranean Light: Delicious Recipes from the World's Healthiest Cuisine
432Paperback(Reprint)
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Overview
The results: meatless yet hearty pasta sauces; refreshing salads of beans, grains, and vegetables; sizzling grilled fish dishes; aromatic chicken stews; refreshing fresh fruit desserts; virtually fat-free renditions of ratatouille and hummus; and updated, slimmed-down versions of traditional classics like paella, salade Nicoise, and lasagne. These satisfying recipes will become the cornerstone of a long-lasting commitment to healthful eating.
Product Details
ISBN-13: | 9780688174675 |
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Publisher: | HarperCollins |
Publication date: | 06/20/2000 |
Edition description: | Reprint |
Pages: | 432 |
Product dimensions: | 7.00(w) x 10.00(h) x 1.08(d) |
About the Author
Read an Excerpt
Warm Chick-Pea Salad
Makes 6 servings
One of my favorite ways to prepare chick-peas, this makes a very satisfying lunch or dinner, especially during winter. You can substitute canned chick peas for the dried beans.
Ingredients
For the Salad
2 cups dried chick-peas, washed and picked over, or
3 19-ounce cans chick-peas, drained and rinsed
6 cups water
salt
4 scallions, chopped, or 1 small red onion, chopped
4 radishes, sliced
1 green or red pepper, chopped
1/2 cup chopped fresh parsley
2 tablespoons freshly grated Parmesan or Cheddar cheeseFor the Yogurt Vinaigrette:
Juice of 1 large lemon
3 tablespoons red wine vinegar
1 small garlic clove, minced or put through a press
2 teaspoons Dijon mustard
3/4 cup plain low-fat yogurt
salt
freshly ground pepper
leaf lettuce, washed and dried
Instructions
Prepare the Salad:
Pick over the beans, wash, and soak for several hours or overnight in 6 cups water. Drain and place in a large pot with 6 cups fresh water. Bring to a boil, cover, and reduce heat. Cook 1 to 2 hours, until soft, adding salt to taste halfway through the cooking.
If you're using canned beans: drain, rinse, and heat through.
Drain the cooked beans and toss with the scallions, radishes, red or green pepper, parsley, and grated cheese.
Prepare the Yogurt Vinaigrette:
Mix all ingredients well and use immediately or set aside at room temperature.
Toss the chick-pea mixture with the yogurt vinaigrette and season with freshly ground pepper to taste.Serve warm on individual plates or from a bowl lined with lettuce leaves.
Nutrition Facts (Per Portion):
Calories: 283
Fat: 5 G
Sodium:127 MG
Protein: 16 G
Carbohydrate: 45 G
Cholesterol: 3 MG
Grilled Swordfish with Capers, Lemon, and Garlic
Makes 4 Servings
The inspiration for this dish comes from one served at Villa Cheta in Acquafredda on the south coast of Italy. After three deliciously filling first coursessardines with lemon and mint, crostini with peppers and chicken livers and a marvelous minestronethese thin, vibrantly seasoned grilled swordfish steaks arrived, and who could resist? The chef used anchovies and oil in sauce, but I think capers, lemon juice, and garlic make a nice, simple condiment for the tasty swordfish. Have the steaks cut thin and don't grill them for a second too long.
Ingredients
4 1/2-inch-thick swordfish steaks, 4 to 6 ounces each
1 tablespoon plus 1 teaspoon olive oil
salt and freshly ground pepper
1 to 2 garlic cloves (to taste), minced
2 heaped tablespoons capers
6 tablespoons fresh lemon juice
Instructions
Prepare a grill or preheat the broiler. Brush the swordfish steaks on both sides with 1 tablespoon of the olive oil and lightly salt and pepper.
Pound the garlic in a mortar and pestle and add the capers. Mash together with the garlic and add the lemon juice and 1 teaspoon olive oil. Blend together well. Season to taste with pepper.
Grill the fish or broil 3 to 4 inches from the flame for 2 to 2 1/2 minutes on each side. Don't cook any longer, or the fish will be too dry. Remove from the heat. Spoon the caper/lemon mixture over each steak. Serve hot or allow to cool and serve. Chill leftovers and serve cold or at room temperature the next day.
Nutrition Facts (Per Portion):
Calories: 219
Fat: 10 G
Sodium:265 MG
Protein: 28 G
Carbohydrate: 2 G
Cholesterol: 55 MG