TUSCAN WHITE BEAN SALAD ON CROSTINI
This elegant appetizer or flavorful side dish features
healthy beans. Begin tossing ingredients together about
45 minutes before serving, so the salad can chill in the
refrigerator for 30 minutes. Aside from its star, the
white bean, the tomatoes, onions, and parsley in this
recipe are also rich in cancer-fighting nutrients, while
the calorie count is on the skinny side.
- 2 teaspoons olive oil, divided1 garlic clove, minced1 teaspoon dried oregano
- 1/4 cup cider vinegar
Two loaves deli-style bread for the crostini. (French,
Italian, or whole-wheat, for example.)
- 2 16-ounce cans cannelloni beans or other white beans, rinsed and drained1-1/2 cups diced plum tomato1/2 cup chopped Vidalia or other sweet onion1/2 cup (2 ounces) crumbled blue cheese1/3 cup chopped fresh parsley1/2 teaspoon salt
- 1/2 teaspoon ground pepper
Directions: To prepare dressing: In a nonstick skillet, heat 1 teaspoon
of olive oil over medium-high heat. Add the garlic
and oregano; sauté for 30 seconds. Remove from
heat and stir in vinegar.
To prepare the salad: In a large bowl, combine remaining
teaspoon of olive oil and the next seven ingredients:
Add the dressing to the bean
Cover and chill for 30 minutes
To prepare crostini: Slice bread thinly. Toast under a
broiler or in the toaster. Top with bean salad. Serves 8.
Approximate per serving: 289 calories, 6 grams of fat.
Note: Cannelloni beans are large, white Italian kidney
beans. Great Northern beans, which look like white lima
beans, can be used as a substitute.
CRISPY SHRIMP SENSATIONS
If you love shrimp, here’s a crunchy new way to eat them.
- 1 pound medium shrimp, peeled and de-veined (about 24 shrimp)1/4 cup cornstarch1 tablespoon water2 large egg whites1-1/2 cups finely crushed, reduced-fat buttery crackers (about 35 crackers), such as Ritz1 teaspoon paprika1/4 teaspoon salt1/4 teaspoon peppercooking spray1 12-ounce bottle cocktail sauce
- lemon wedges
Preheat broiler. Place shrimp and cornstarch in resealable
plastic bag. Close bag and shake to coat. In a small
combine water and egg whites; beat until foamy.
In second small bowl, combine cracker crumbs, paprika,
salt, and pepper. Dip shrimp in egg white mixture, then
coat with crumb mixture.
Place on a baking sheet coated with cooking spray.
Spray shrimp with a light coat of cooking spray. Broil 5
minutes or until the shrimp are done, turning once.
Serve with cocktail sauce and lemon wedges. Serves 8.
Approximate per serving: 310 calories; 4.5 grams of fat.
MINTED MELON BALLS
Lime juice, mint, and a spoonful of sugar add an
upscale twist to this simple fruit salad recipe, and one
cup provides one of the five servings of fruits and vegetables needed each day to help ward off cancer.
Most people consider melons to be a fruit, but they are
really vegetables related to the cucumber and the gourd.
- 2 cups watermelon, seedless or seeds removed2 cups cantaloupe2 cups honeydew melon1/4 cup water2 tablespoons sugar2 teaspoons lime juice
- 3 tablespoons fresh mint, chopped finely
Scoop out watermelon, cantaloupe and honeydew melon
meat with a melon baller. In a small saucepan over medium
heat, bring water,
and lime juice to a boil. Boil
minutes and remove from heat.
Cool completely. Toss sugar mixture together with
melon and mint. Chill well. Serves 8. Approximate per
serving: 60 calories; 0 grams of fat
WARM CHICKEN SALAD & WALNUT SHERRY
- 4 chicken breasts, skinless, poached 3 tablespoons canola oil 4 ounces walnuts 2 scallions, sliced 1 clove garlic, minced 1/2 cup sherry 1/4 cup white wine vinegar salt and pepper salad greens
- chives, chopped, for garnish
To poach chicken breasts, bring a pot of salted water,
enough to cover the chicken, to a boil. Add the chicken.
Return to a boil, then reduce the heat to a simmer and
cook 10 minutes, or until the meat is white in the center.
Remove chicken from the water. Salt and pepper the
meat and keep warm.
In a sauté pan, heat 1 tablespoon of the oil and add the
walnuts. Saute for 1-2 minutes, giving the nuts a touch
of toasting. Remove from pan. Add scallions and garlic.
Saute 1 minute. Add sherry and simmer until reduced.
Meanwhile, slice the chicken crosswise in strips. Add the
vinegar and 2 remaining tablespoons of canola oil to the
sauté pan. Heat through. Add the chicken and walnuts to
the pan. Toss with the vinaigrette.
Serve the chicken over a bed of salad greens. Use all the
vinaigrette in the pan to drizzle over the chicken. Sprinkle
with chives to garnish. Serves 8. Approximate per serving:
306 calories; 14.9 grams total fat; 46.1% calories
Excerpts from the Howie Mandel Issue Jun/Jul 2011:
Howie Mandel — Interview
Hamill — Bodyslamming a Theater Near You
Cerebral Palsy — The Power of Play
Zambia — Advocates for African Children’s Rights
Senator Harkin — Where Are the Jobs?
Recipes — Tasty, Cancer-Fighting Dishes
DRLC — Rescue 411
Articles in the Howie Mandel Issue; Humor — Jockey: A Horse Tale (Pt. 1); 8 Win Win — Tickets to Ride; Ashley’s Column — Let the Racing Begin!; Senator Harkin — Where Are the Jobs?; DRLC — Rescue 411; Bad Boys — United Airlines, H&R Block; Hamill — Bodyslamming a Theater Near You; Frankentongue — How I Licked Tongue Cancer; Paralympics — A Leg Up on the Competition; United Cerebral Palsy — The Power of Play; Zambia — Advocates for African Children’s Rights; Recipes — Tasty, Cancer-Fighting Dishes; Howie Mandel — Showered with Riches; Dyslexia — Tangled Up in Blues; ABILITY's Crossword Puzzle; Events and Conferences... subscribe