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Broccoli and Apple Chopped Salad Yield: Serves 4-6

4 cups broccoli, cut into small florets

2 apples, peeled, cored and chopped into 1/2-inch pieces

1/2 cup sunflower seeds or walnuts

1 cup feta cheese, crumbled

2/3 cup Walnut Lemon Dressing (recipe follows)

Put broccoli in a saucepan with steamer basket and water, and steam 5 minutes or

until al

dente (or microwave 4 minutes).

Combine broccoli, apples and sunflower seeds. Toss with cheese and Walnut Lemon

Dressing; serve.

Average nutritional values per serving (based on 4, without Walnut Lemon

Dressing): 259

calories (percent of calories from fat, 57), 12 grams protein, 18 grams

carbohydrates, 5

grams fiber, 17 grams fat (7 grams saturated), 33 milligrams cholesterol, 439

milligrams

sodium.

 

Average nutritional values per serving (based on 4, with Walnut Lemon Dressing):

504

calories (percent of calories from fat, 76), 12 grams protein, 19 grams

carbohydrates, 5

grams fiber, 45 grams fat (9 grams saturated), 33 milligrams cholesterol, 506

milligrams

sodium.

Source: Adapted from " Regina's Vegetarian Table " by Regina Campbell

 

 

Walnut Lemon Dressing

Yield: About 2/3 cup

2 tablespoons seasoned rice vinegar

2 tablespoons fresh lemon juice

1/8 teaspoon salt

1/8 to 1/4 teaspoon granulated sugar

1/2 cup fresh unrefined walnut oil

Combine vinegar, lemon juice, salt, sugar and walnut oil. Shake to blend well

before

serving.

 

Average nutritional values per serving: 245 calories (percent of calories from

fat, 98), trace

protein, 1 gram carbohydrates, trace fiber, 27 grams fat (2 grams saturated), no

cholesterol, 67 milligrams sodium.

Source: " Regina's Vegetarian Table " by Regina Campbell (Prima Health, $27.95).

 

Shaved Fennel with Parmesan Yield: Serves 4

 

1 large fennel bulb, about 11/2 pounds

31/2 tablespoons white balsamic vinegar

Kosher or sea salt and pepper to taste

1 (3-ounce) piece Parmigiano-Reggiano cheese

Trim the feathery fronds from the fennel bulb, and set aside. Remove any brown

spots,

and trim root end. Slice fennel as thinly as possible, cutting through the root

end. In a

bowl, combine fennel, vinegar, salt and pepper to taste. Break cheese into very

small

pieces, add to salad and toss again. Let sit for 1 hour before serving. Scatter

finely

chopped fennel fronds on top.

 

Average nutritional values per serving: 158 calories (percent of calories from

fat, 38), 11

grams protein, 15 grams carbohydrates, 5 grams fiber, 7 grams fat (4 grams

saturated),

17 milligrams cholesterol, 462 milligrams sodium.

Source: From " Healthy 1-2-3 " by Rozanne Gold (Stewart, Tabori & Chang, $35).

 

Roasted Asparagus with Goat Cheese Yield: Serves 4

 

11/2 pounds asparagus, trimmed

1 tablespoon olive oil

1 tablespoon lemon juice

Salt

11/2 ounces goat cheese, crumbled

 

Preheat oven to 350 degrees. Place asparagus on a foil-lined, rimmed baking

sheet and

drizzle with oil. Roast for 15 to 20 minutes, or until just tender. Drizzle with

lemon juice,

and sprinkle with salt and goat cheese.

 

Average nutritional values per serving: 100 calories (percent of calories from

fat, 62), 5

grams protein, 5 grams carbohydrates, 2 grams fiber, 7 grams fat (3 grams

saturated), 11

milligrams cholesterol, 39 milligrams sodium.