By Lynne Rossetto Kasper
Scripps Howard News Service
Dear Lynne: We're into a diet that says eat fresh vegetables or forever be a plumpette. I do "frozen in butter sauce," but how do I go where no non-cook has gone before, meaning, how do I actually cook fresh vegetables? -- Soon to be a Plumpette No More
Dear Soon To Be Skinny: You need my big three fast, easy and fresh veggie recipes. Each teaches a basic technique -- making a vinaigrette dressing for raw or cooked vegetables, boiling and sautéing. Each is low in fat, calories and carbs. Vary them to your heart's content. And for maximum return for effort expended, use organic produce if at all possible.
Three Best Fast and Fresh Vegetable Recipes
Dressing-in-the-Bowl Supper Salad
Marinating onions in vinegar cuts their bite. Add small treats to this mix like dried cranberries, sunflower seeds or grated cheeses. Of course, chicken, tuna or tofu makes salad a meal.
Ingredients:
1/2 medium red onion, thinly sliced
about 1/4 cup good-tasting vinegar
salt and freshly ground black pepper
2 tbsp. dark mustard
1/2 cup rinsed and drained canned chickpeas or kidney beans (optional)
2 tbsp. of your favorite fresh herb
2 bags salad greens (about 10 ounces total)
2 to 4 tbsp. extra-virgin olive oil
Preparation:
In a large salad bowl stir together the onion, 3 tbsp. vinegar, some salt and pepper and the mustard. Toss in the beans. Let stand for about 30 minutes while you set the table, etc.
When ready to serve, add the herb and greens along with 2 tbsp. of oil. Toss, taste and adjust seasoning with more oil, vinegar, salt and/or pepper.
Serves 4
Five-Minute Sweet Peppered Cabbage
This no-fat technique could squelch all the bad press cabbage has received over the years. Sweetened by cooking in generously salted water (believe it or not), meltingly tender and sparked with tasty vinegar and black pepper, the cabbage is good hot or at room temperature. And it holds a week in the refrigerator.
Ingredients:
1 large green cabbage, halved, cored and cut into 1-inch dice
6 quarts boiling, generously salted water
about 3 tbsp. good-tasting vinegar (wine, sherry or cider)
freshly ground black pepper
salt if needed
Preparation:
Drop cabbage in boiling water. Once it's back to a boil, cook 3 minutes, or until just tender.
Drain in a colander and, while still hot, toss with vinegar, generous amount of black pepper and taste for salt. Cabbage should have a pleasing tartness and a nice snap of pepper. Serve hot, warm or at room temperature with fish, meats or poultry, especially anything grilled.
Serves 4 to 6
Tender Greens in Garlic Sauce
The darker the green, the more nutrients in the leaf. Swirling a little butter into the greens as you take them off the stove delivers fresh butter lushness without excess fat.
Ingredients:
1 to 2 tbsp. extra-virgin olive oil
1/2 medium onion, chopped
2 large cloves garlic, thinly sliced
salt and freshly ground black pepper
2 bags (20 ounces) baby spinach, or washed chard or escarole, chopped
1/2 Granny Smith apple, cut into 1/4-inch dice (optional)
freshly ground nutmeg
1 tbsp. good-tasting butter
Preparation:
In a large skillet, heat oil over medium-high. Add onion and sauté 1 minute. Turn heat to medium, stir in garlic and cook 1 minute. Sprinkle with salt and pepper and turn heat up to high. Blend in the greens, adding more as each batch wilts in the heat.
Sauté greens 1 minute, or until wilted, tender but still bright-colored. Add apple dices if desired.
Season greens with nutmeg to taste. As you pull them off the heat, swirl in the butter so it barely melts. Serve hot or warm.
Serves 2 to 3
(Lynne Rossetto Kasper is host of "The Splendid Table"(r), Minnesota Public Radio's national food show. Find recipes, station listings and more at splendidtable.org, or 800-537-5252.)
