‘CUT YOUR FOOD COSTS WITH THESE
SPRING SALAD MEALS’
Everyone is concerned with the cost
of food these days, and rightly so. Some items are up as much as 50% to double
the cost from nine months ago. Vegetables are up to, but respectively less than
meats, dairy and eggs. Value wise and nutritionally speaking they remain your
best value. To feed a hungry family of four you can still add meat to a salad
but instead of four chicken breasts two will usually due.
A lavish salad makes a tasty
satisfying meal, especially after a winter’s worth of heavy starches. And, it’s
never been easier with the variety of lettuces and vegetables at farmer markets
and grocers. Go ahead, think outside the box because anything can, and does go
well on a tasty bed of greens.
Here are a few of my favorites:
Grilled Mushrooms, Asparagus and leaf lettuce with goat cheese
¼ c Hoisin
sauce
2 Tbsp balsamic vinegar
2 cloves garlic, minced
8 medium Portobello mushrooms, no
stems
1 bunch asparagus ends trimmed
8 C mixed leaf or baby lettuces
1 C mixed fresh herb leaves, flat
leaf parsley, chervil or dill
1 C cherry tomatoes, halved
4 Tbsp of a basic vinaigrette
dressing
8 Oz goat cheese cut into wedges
In a large plastic bag shake
together hoisin sauce, vinegar, garlic and a pinch of
salt & pepper. Add mushrooms and marinate for 20 minutes. Remove &
grill over med. heat 12-14 minutes until tender. Allow to cool and slice into ½
inch strips. While mushrooms are marinating steam asparagus until tender drain
& dry. Toss lettuce, herbs and tomatoes with Basic vinaigrette. Serve up in
shallow bowls, top with asparagus, cheese wedges and mushrooms.
Roasted Beet and Cucumber on Watercress
3-4 med. beets trimmed scrubbed and
quartered
5 Tbsp cold press olive oil, plus
more for drizzling
6 C watercress washed and spun dry
2 C seeded diced English peeled
cucumber
1/3 C plain whole milk yogurt
1 Tbsp minced tarragon or dill
2 T white balsamic or rice wine
vinegar
2 Tbsp drained small capers
Heat oven to 425. Line an oven
proof skillet with aluminum foil and place beets on foil. Drizzle with olive
oil and sprinkle with salt and pepper. Cover with more foil and roast 35-40
minutes. Cool, peel and slice and place on bed of watercress. Toss cucumber
with yogurt, half the tarragon and a pinch of salt. Add olive oil, vinegar,
capers, pinch of salt and pepper and the rest of the tarragon to a skillet,
heat stir 30 seconds and drizzle warm vinaigrette over salad. Garnish with
cucumber and yogurt.
1-1/2 Tbsp dark sesame oil
4 tsp light brown sugar
3 boneless skinless chicken breast
halves
4 Earl Grey tea bags
1 Tbsp uncooked white rice
2 bunches watercress or baby
arugula
2/3 C Greek yogurt of sour cream
2 Tbsp fresh lemon juice
1 Tbsp chopped chives, more for
garnish
1 sml
fennel bulb, trimmed and thinly sliced
2 Tbsp extra virgin olive oil
Rub on chicken sesame oil and 2 tsp
sugar and let stand for 20 minutes. Heat oven to 400. Line lrg
metal roasting pan with heavy foil. Empty tea bags onto bottom, discard bags.
Add remaining 2 tsp sugar and rice. Place pan over medium heat- when mixture
begins to smoke, remove. Place chicken on rack, cover tightly with foil.
Transfer pan to oven and cook 30-35 minutes. Let chicken stand in pan covered 5
minutes. Transfer to a cutting board, cool then slice in ½ inch strips. Puree 1
bunch of watercress with yogurt, 1 Tbsp lemon juice, chives, salt and pepper.
Discard tough watercress stems and mix in a large bowl with fennel. Stir
together olive oil, remaining lemon juice, and ½ tsp salt and toss with salad
greens. Arrange chicken on greens and top with watercress sauce and few grinds
of pepper and a few chives.
Salad is a wonderful refreshing
springtime meal on anyone’s menu. Experiment with your favorite proteins,
vegetables and lettuces- then enjoy! Till next time, Rebecca.
5/28/09