Making the Cut (27 page)

NUTRITION PER SERVING

½ pound (4-inch) baby carrots

2 tablespoons fat-free mayonnaise

1 tablespoon nonfat sour cream

½ teaspoon curry powder

½ teaspoon skim milk

½ teaspoon fresh lemon juice

½ teaspoon honey

Steam carrots, covered, 7 minutes or until crisp-tender; drain. Combine mayonnaise and remaining ingredients in a saucepan; place over medium-low heat until hot, stirring occasionally. Serve sauce with carrots.

NUTRITION PER SERVING

6 peeled hard-cooked eggs

3 tablespoons low-fat mayonnaise

2 teaspoons Dijon mustard

squirt of lemon juice

salt, to taste

paprika

Cut eggs in half, lengthwise. Remove the yolks, and blend them by hand with mayonnaise, mustard, lemon juice, and salt. Spoon the mixture back into the whites. Dust with paprika.

NUTRITION PER SERVING

5 cups broccoli florets (about 1 pound)

1 teaspoon vegetable oil

2 teaspoons minced, seeded jalapeño pepper

14 garlic cloves, minced (about 3 tablespoons)

1 tablespoon fresh lemon juice

1 tablespoon rice vinegar

1. Steam broccoli, covered, 4 minutes.

2. Heat oil in a large nonstick skillet over medium-high heat. Add the jalapeño and garlic, and sauté 2 minutes. Remove from heat. Add the broccoli, lemon juice, and vinegar, and toss well.

NUTRITION PER SERVING

1½ pounds green beans

1 tablespoon vegetable oil

1 tablespoon minced garlic

¼ cup water

1/8 teaspoon freshly ground black pepper

1½ tablespoons fresh lemon juice

1. Trim ends from beans, and remove strings. Cut beans in half lengthwise, slicing through the seam on each side of the beans.

2. Heat oil and garlic in a large skillet over high heat. Add beans, and cook 5 minutes or until lightly browned, stirring frequently. Reduce heat to medium, and gradually add water and black pepper; cook 2 minutes. Remove from heat; stir in lemon juice.

NUTRITION PER SERVING

You can be creative with the vegetables you throw into this healthful salad—use whatever is in season and locally grown, but remember to choose from the slow oxidizer–friendly veggies.

1 teaspoon chopped fresh rosemary

1/8 teaspoon freshly ground black pepper

2½ teaspoons olive oil

1 tablespoon raspberry-flavored vinegar

1 clove garlic, minced

2 ears fresh corn, husked

1 small zucchini, cut in half lengthwise (about ¼ pound)

1 small yellow squash, cut in half lengthwise (about ¼ pound)

1 large red bell pepper, cut into quarters

1 medium eggplant, cut in half lengthwise (about 1 pound)

2 (½-inch) slices red onion

1 large unpeeled tomato, cored and cut in half crosswise

cooking spray

1. Combine rosemary, black pepper, olive oil, vinegar, and garlic in a bowl; stir with a whisk until blended. Brush ears of corn and the cut surfaces of the remaining vegetables with half the olive oil mixture, and set aside.

2. Coat grill rack with cooking spray; place on grill over medium-hot coals. Place vegetables, cut sides down, on rack. Cook 5 minutes; brush with remaining olive oil mixture. Turn vegetables over, and cook an additional 5 minutes or until tender. Remove from grill; cut each ear of corn into 6 pieces. Cut each onion slice into quarters. Cut remaining vegetable pieces in half.

NUTRITION PER SERVING

3 pounds jicama

3 tablespoons fresh lime juice

¼ teaspoon chili powder

1 tablespoon chopped fresh cilantro

1. Peel jicama, rinse, and cut into ½-inch-thick slices. With cookie cutters or a knife, cut jicama into bone shapes or ½-inch-wide sticks.

2. Combine all ingredients in a bowl; toss well. Cover and chill 1 hour.

NUTRITION PER SERVING