Tapenade one

Ingredientsstarters

1 1/2 cup kalamata or other ripe olives, pitted
1 medium ripe tomato
10 large fresh basil leaves
2 garlic cloves
1/4 cup extra virgin olive oil
2 T fresh lemon juice
2 t freshly ground black pepper
1 lb sliced carrot rounds or other fresh veggies for dipping

Directions

  1. In food processor, pulse all ingredients until finely chopped.  Do not puree.
  2. Spoon tapenade into a shallow bowl and use as a dip for the carrots.

Nutritional Stats

Servings 15, Serving size 39 g, Calories 100, Calories from fat 90, Total fat 10 g, Saturated fat 1 g, Cholesterol 0 mg, Sodium 370 mg, Carbohydrates 3 g, Fiber 0 g, Protein 1 g

Tapenade two

This version uses grilled red peppers in place of half the ripe olives.  It is less salty, a lower calorie tapenade with a milder taste.

Ingredients

3/4 cup kalamata or other ripe olives, pitted
2 red peppers, grilled, skins removed, see page 16
10 large fresh basil leaves
2 garlic cloves
1/4 cup extra virgin olive oil
2 t freshly ground black pepper
1 lb sliced carrot rounds or other fresh veggies for dipping

Directions

  1. Pulse all ingredients except carrots in a food processor. Do not puree.
  2. Spoon tapenade into a shallow bowl and use as a dip for the carrots.

Nutritional Stats

Servings 15, Serving size 32 g, Calories 60, Calories from fat 50, Total fat 6 g, Saturated fat .5 g, Cholesterol 0 mg, Sodium 90 mg, Carbohydrates 2 g, Fiber 0 g, Protein 1 g

Wild Rice and Turkey or Chicken Salad

This is a main-course salad that is great for spring and summer.  I change the vegetables I use by season and whatever I have on hand.  Spring asparagus is good.  I always use red pepper and like shredded carrots, too.  And artichokes, of course.  Make sure you toast the nuts before adding.  It makes the flavor richer.

Ingredientssalad

1 cup wild rice
4 cups water
2 cups cooked chicken or turkey cut in bite-size chunks
1/4 cup toasted walnuts, chopped

Select one to three vegetables/fruits from these options:

1 lb asparagus, boil for two minutes in a small amount of water and cut in 1-inch pieces
1/2 red pepper cut in thin strips
1 can artichoke bottoms, well drained and cut in sixths
1/2 cup shredded carrots
1/2 cup dried cranberries
1 small can mandarin oranges, well drained

Directions

  1. Put the wild rice and water in a saucepan and bring to a boil.
  2. Cover and simmer for about 45 minutes.  Rice will "pop" open when it is cooked.  You can prepare the rice ahead and refrigerate.
  3. Toast the walnuts on a baking sheet for 10 minutes at 300 degrees.  Set aside to cool when toasted.
  4. Place the rest of the ingredients in a large bowl and refrigerate.  Combine all ingredients, except the nuts, with the dressing and refrigerate until time to serve.  Add nuts immediately before serving.

Nutritional Stats

Servings 6, Serving size 256 g, Calories 310, Calories from fat 50, Fat 6 g, Saturated fat 1 g, Cholesterol 30 mg, Sodium 210 mg, Carbohydrate 44 g, Fiber 4 g, Protein 23 g

Note: Nutritional stats represent a salad of wild rice, turkey, walnuts, asparagus, red pepper and cranberries.

 

Wild Rice Dressing

Ingredients

1/4 cup white wine vinegar
1 T minced shallots
1 t GF mustard
1/4 cup real maple syrup
3/4 cup olive oil

Directions

  1. Blend all ingredients, except oil. Slowly drizzle in the oil until well blended.

Nutritional Stats

Servings 6, Serving Size 54 g, Calories 290, Calories from fat 250, Fat 28 g, Saturated fat 4 g, Cholesterol 0 mg, Sodium 10 mg, Carbohydrate 9 g, Fiber 0 g, Protein 0 g

Beef Wrapped in Lettuce

This dish is delicious, easy and fun.  It is a great addition to a cocktail party buffet or served at an informal dinner party.  The lettuce wrap around the meat makes it an excellent choice - both for people who are carb conscious or gluten intolerant. Use Boston, Bibb, or other leafy lettuce.  Leaves from iceberg lettuce do not work well for wraps.  We include a ground turkey filling here as an alternative.  These two fillings also work well with the spring rolls recipe in the Starters chapter.

Ingredientsdinner

11/2 lbs extra lean ground beef
1 green pepper, chopped
1 small to medium red onion, chopped
1 clove garlic, chopped
1 T fish sauce
1/2 cup red wine
1 T freshly grated ginger
1 t tumeric
1 t coriander
1 T cornstarch
1/4 cup water
1 cup shredded carrots
1-2 bunches of Boston, Bibb, or red leaf lettuce

Directions

  1. In a large frying pan, over medium heat, brown the beef with onion, pepper and garlic.
  2. Draing the excess fat.  Add the fish sauce, wine, ginger, turmeric and coriander, and simmer 20 to 30 minutes longer.
  3. Mix the cornstarch with water in a small bowl and stir into the meat.
  4. Add shredded carrots right before serving and heat through, allowing carrots to retain their crunch.
  5. To serve, have guests scoop a tablespoon or two of meat onto an individual lettuce leaf and use the lettuce like a tortilla to hold the meat.
  6. If desired, dip the lettuce rolls in Sweet Chili Dipping Sauce, pg. 71

Nutritional Stats

Servings 6, Serving size 251g, Calories 190, Calories from fat 45, Fat 5 g, Saturated fat 1.5g, Cholesterol 60 mg, Sodium 320 mg, Carbohydrate 9 g, Fiber 2 g, Protein 24 g

Add Ons & Alternatives

Intorelants who tolerate goat cheese can top either tapenade version with goat cheese crumbles or a smal log of goat cheese.

Got Rice?

Leftover wild rice comes in handy

Wild rice takes longer to prepare than white rice and expands to create more cooked rice.  Save leftover wild rice for later use by placing the unused portion in a freezer container and slipping it into the freezer.  When planning your next soup or salad, this ready-cooked ingredient adds its nutty, chewy flavor to many combinations.

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