Healthy Spring Cuisine

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Orecchiette Salad with Roast Beef

Ingredients

• Kosher salt
• 8 ounces orecchiette pasta
• 1 cup bocconcini (small mozzarella balls), halved
• 1 cup marinated artichoke hearts, quartered
• 8 small sweet marinated peppers (such as Peppadew), quartered
• 3 tablespoons chopped fresh mint or basil
• 3 tablespoons extra-virgin olive oil
• 1 teaspoon finely grated lemon zest
• 2 tablespoons fresh lemon juice
• Freshly ground pepper
• 4 cups baby arugula
• 6 ounces deli-sliced roast beef, cut into strips

Directions

Bring a large pot of salted water to a boil. Add the pasta and cook as the label directs; drain but don't rinse.

Meanwhile, combine the bocconcini, artichokes, marinated peppers and mint in a serving bowl. Add the olive oil, lemon zest and juice, and salt and pepper to taste and toss. Add the pasta and toss again.

Just before serving, stir in the arugula and roast beef. Season the salad with pepper.

Per serving: Calories 500; Fat 22 g (Saturated 7 g); Cholesterol 49 mg; Sodium 548 mg; Carbohydrate 51 g; Fiber 3 g; Protein 26 g

Grilled Chicken Caesar Salad

Ingredients

• 3 cloves garlic
• 1/2 cup extra-virgin olive oil, plus more for brushing
• 2 to 4 anchovy fillets, chopped
• Juice of 1 lemon
• Kosher salt and freshly ground pepper
• 1 pound skin-on, boneless chicken breasts
• 4 (1/2-inch-thick) slices focaccia or whole-wheat Italian bread
• 4 romaine lettuce hearts, halved lengthwise
• 3/4 cup freshly grated parmesan cheese, plus more for garnish

Directions

Preheat a grill or grill pan to medium high.

Make the dressing: Chop 2 garlic cloves and puree with 1/2 cup olive oil, the anchovies and lemon juice in a blender until smooth; season with salt and pepper.

Pound the chicken with a mallet or heavy skillet until about 1/8 inch thick. Season with salt and pepper and toss with 1 tablespoon of the Caesar dressing. Grill the chicken until golden and crisp, 3 to 4 minutes per side.

Brush the bread with olive oil on both sides and grill, turning, until toasted, about 2 minutes. Rub with the remaining garlic clove. Brush the romaine with 1 to 2 tablespoons of the dressing and grill until marked, 1 to 2 minutes per side. Chop the lettuce and transfer to a bowl.

Cut the bread and chicken into bite-size pieces and add to the bowl. Toss with the remaining dressing, the parmesan, and pepper to taste. Garnish with more parmesan.

Per serving: Calories 610; Fat 44 g (Saturated 9 g); Cholesterol 85 mg; Sodium 565 mg; Carbohydrate 18 g; Fiber 5 g; Protein 36 g

Ricotta-Spinach Tacos

Ingredients

• 8 ounces ricotta (preferably fresh), at room temperature
• 2 tablespoons chopped fresh cilantro
• 3 cloves garlic, chopped
• Kosher salt
• 1 tablespoon vegetable oil
• 1 white onion, sliced into 1/2-inch-thick rings
• 2 (4-ounce) cans sliced green chile peppers, drained
• 2 bunches fresh spinach (about 1 pound), stemmed
• 1/2 teaspoon ground cumin
• 8 to 12 corn tortillas
• Salsa verde, for serving

Directions

Combine the ricotta, cilantro and 1 clove garlic in a medium bowl and season with salt.

Heat the vegetable oil in a large skillet over high heat. Add the onion and cook without stirring until lightly browned, 1 to 2 minutes. Stir and continue cooking until the onion begins to soften, about 2 minutes. Add the chiles, spinach (in batches) and cumin and cook, stirring, until the spinach begins to wilt. Add the remaining 2 cloves garlic and cook until the spinach is completely wilted, about 3 more minutes. Season with salt; transfer to a bowl and keep warm.

Warm the tortillas in a dry skillet or wrap in a damp towel and microwave 1 to 2 minutes. Divide the spinach mixture among the tortillas, top with the ricotta mixture and a spoonful of salsa verde and fold. Serve with more salsa.

Per serving: Calories 315; Fat 12 g (Saturated 5 g); Cholesterol 29 mg; Sodium 381 mg; Carbohydrate 43 g; Fiber 9 g; Protein 12 g

Cajun Shrimp and Rice

Ingredients

• 1 tablespoon unsalted butter
• 2 tablespoons extra-virgin olive oil
• 3 cloves garlic, minced
• 2 teaspoons Cajun seasoning
• 1 pound large shrimp, peeled and deveined, tails intact
• Kosher salt and freshly ground pepper
• 4 plum tomatoes, chopped
• 2 bunches scallions, chopped
• 3 cups cooked white rice
• 3 tablespoons chopped fresh parsley
• Lemon wedges, for serving (optional)

Directions

Heat the butter, olive oil and garlic in a large skillet over medium-high heat until fragrant, about 1 minute. Add the Cajun seasoning and shrimp and cook, stirring, until the shrimp begin to curl, about 1 minute. Season with salt and pepper.

Add the tomatoes and scallions to the skillet and cook, stirring, about 1 minute. Add the rice and 1/4 cup water and continue to cook until the rice is warmed through and the shrimp are opaque, about 3 more minutes. Stir in the parsley and serve with lemon, if desired.

Per serving: Calories 357; Fat 11 g (Saturated 3 g); Cholesterol 176 mg; Sodium 537 mg; Carbohydrate 40 g; Fiber 3 g; Protein 23 g

Steamed Fish with Ginger

Ingredients

• 1 (1-inch) piece ginger, peeled and cut into matchsticks
• 2 cloves garlic, thinly sliced
• 6 scallions, sliced
• 4 (6-ounce) firm white fish fillets (such as striped bass or halibut)
• Kosher salt and freshly ground pepper
• 4 teaspoons toasted sesame oil
• Pinch of sugar
• 1 to 2 tablespoons soy sauce
• 2 tablespoons Chinese rice wine or dry sherry
• 1/3 pound snow peas, trimmed
• 2 tablespoons peanut or vegetable oil

Directions

Set a large bamboo or metal steamer basket over a skillet of simmering water over medium heat.

Crush the ginger slices with the flat side of a knife. Place the garlic and half each of the ginger and scallions on a plate that will fit inside the steamer. Score the fish skin a few times with a knife; season with salt and pepper. Place the fish skin-side up on the plate, drizzle with 2 teaspoons sesame oil and sprinkle with the sugar. Put the plate in the steamer. Mix the soy sauce and rice wine and pour over the fish.

Cover and steam the fish until just cooked through, 6 to 12 minutes, depending on the thickness. Carefully remove the hot plate. Add the snow peas to the steamer, season with salt, cover and cook until bright green, 1 to 2 minutes.

Transfer the fish to a platter, spoon the juices on top and sprinkle with the remaining scallions. Heat the remaining 2 teaspoons sesame oil and the peanut oil in a skillet over high heat. Add the remaining ginger and cook until it begins to brown. Pour the hot oil over the fish.

Per serving: Calories 308; Fat 15 g (Saturated 3 g); Cholesterol 74 mg; Sodium 395 mg; Carbohydrate 5 g; Fiber 1 g; Protein 35 g

Roasted Asparagus

Directions

Toss 2 pounds trimmed asparagus, 1 tablespoon olive oil, and salt and pepper on a baking sheet. Roast at 450 degrees F until lightly browned, 15 minutes. Mix 1/3 cup toasted pine nuts, 1/2 cup chopped parsley, the grated zest of 1 lemon, and salt and pepper. Sprinkle over the asparagus.

Black-Bean Salad

Directions

Heat 2 smashed garlic cloves, 1 diced jalapeno and 1 teaspoon cumin seeds in a skillet with olive oil over low heat, 5 minutes. Toss a 15-ounce can of black beans, 1 1/2 cups each diced cucumber and halved grape tomatoes, 4 chopped scallions, a squeeze of lime juice and some chopped cilantro in a bowl. Mash the hot garlic mixture and add to the beans. Season with salt and toss with watercress.

Tomato Gratin

Directions

Toss 2 pints grape tomatoes, 4 smashed garlic cloves, 1/4 cup olive oil and 2 teaspoons fresh thyme in an ovenproof skillet; cook over medium-high heat until the tomatoes are soft, 8 minutes. Mix 2 tablespoons olive oil and 1/2 cup each breadcrumbs and parmesan; sprinkle over the tomatoes and broil until golden, 3 minutes.

Source: Food Network Magazine