Leslie Beck on dressing up your lettuce
Published Wednesday, January 25, 2012 7:50AM EST
Eating healthy doesn't mean eating meals that are tasteless and boring. Leslie Beck shares these recipes from her new cookbook, "Leslie Beck's Healthy Kitchen," and each one proves that healthy and delicious go hand in hand.
Shrimp, Mango and Avocado Salad
If you avoid eating avocados due to their high fat content, think again. Avocados are an exceptional source of heart-healthy monounsaturated fat. What's more, avocados are also an excellent source of folate and potassium. This delicious salad will make you come back for seconds!
- 2 avocados, peeled and diced
- 2 mangos, peeled and diced
- 1/3 cup (75 ml) freshly squeezed lime juice
- 1 Tbsp (15 ml) olive oil
- 1/8 tsp (0.5 ml) red pepper flakes, or to taste
- 1/4 tsp (1 ml) coarse sea salt, or to taste
- 1 lb (454 g) large cooked shrimp
- 2 Tbsp (25 ml) sliced green onion
- 2 Tbsp (25 ml) finely chopped mint
- 1/2 cup (125 ml) finely chopped cilantro
In a large mixing bowl combine avocado, mango, lime juice, olive oil, red pepper flakes, salt and shrimp. Gently toss to combine.
Sprinkle shrimp mixture with green onions, mint and cilantro. Serve cold. Serves 4.
(Per 1.5 cup serving: 330 calories, 26 g protein, 15 g total fat (2 g saturated fat), 26 g carbohydrate, 7 g fibre, 221 mg cholesterol, 410 mg sodium.)
Chicken Caesar Salad with Homemade Croutons
This lighter version of Caesar Salad uses low-fat yogurt and skips the raw egg yolks. Paired with grilled chicken breast and homemade croutons, this entrée salad clocks in at only 345 calories, less than half the calories and a third of the fat found in most restaurant Caesar salads. For a more colourful variation, swap the romaine lettuce with baby spinach. If you don't have anchovy fillets, substitute 1 teaspoon (5 ml) anchovy paste instead. (I always have a tube of anchovy paste in my fridge.)
- 4 cups (1 L) cubed (1-inch/2.5 cm) whole-grain bread (about 4 thick slices)
- 2 Tbsp (25 ml) extra-virgin olive oil
- 1 tsp (5 ml) dried herbs, such as basil, oregano or rosemary
- 8 cups (2 L) torn romaine lettuce
- 12 oz (340 g) grilled, sliced skinless chicken breast
- 2 Tbsp (25 ml) grated Parmesan cheese
- 1/2 cup (125 ml) low fat (1 per cent MF or less) plain yogurt
- 2 Tbsp (25 ml) freshly squeezed lemon juice
- 1 Tbsp (15 ml) extra-virgin olive oil
- 1 tsp (5 ml) Worcestershire sauce
- 2 anchovy fillets, canned in oil, finely chopped
- 1/2 tsp (2 ml) grainy Dijon mustard
- 2 cloves garlic, crushed
- Few drops Tabasco sauce, or to taste
Preheat oven to 300 F (150 C).
In a large bowl, toss cubed bread with olive oil, dried herbs and salt until bread is evenly coated.
Arrange bread in a single layer on a large baking sheet. Bake for 10 to 20 minutes; 10 minutes will give crispy croutons with a soft centre, 20 minutes will give very crunchy croutons. Set aside to cool.
In a small bowl, whisk together yogurt, lemon juice, olive oil, Worcestershire sauce, anchovy fillets, mustard, garlic and Tabasco.
In a large bowl, combine lettuce with sliced chicken breast and croutons. Drizzle with dressing and toss to coat. Sprinkle with Parmesan cheese. Serve immediately. Serves 4.
(Per 3 cups (750 ml) salad with 2.5 tbsp dressing: 345 calories, 35 g protein, 14 g total fat (3 g saturated fat), 20 g carbohydrate, 4 g fibre, 78 mg cholesterol, 362 mg sodium.)
Carrot Ginger Soup
This tasty, creamy soup is a staple for me in the fall and winter. I love the combination of ginger, orange and carrots!
- 1 Tbsp (15 ml) canola oil
- 1 cup (250 ml) chopped onion
- 4 cups (1 L) chopped carrots
- 2 cups (500 ml) diced potato
- 1 Tbsp (15 ml) fresh grated gingerroot
- 4 cups (1 L) water
- 1 cup (250 ml) orange juice
- 1 tsp (5 ml) coarse sea salt, or to taste
- 1/2 tsp (2 ml) nutmeg
- 1/4 tsp (1 ml) cinnamon
- 1/4 tsp (1 ml) cumin
- 1/4 tsp (1 ml) freshly ground black pepper, or to taste
Heat oil in a large saucepan over medium heat. When pan is hot, add onions; reduce heat to medium and sauté for 8 to 10 minutes.
Add carrots, potato, ginger root, water, orange juice, salt, nutmeg, cinnamon, cumin, and pepper. Cover and bring to a boil; reduce heat and simmer for 30 minutes.
Remove from heat; puree with a hand blender until carrots and potatoes are broken up, but still slightly chunky, or to desired consistency.
(Per 1 cup (250 ml) serving: 94 calories, 2 g protein, 2 g total fat (0 g saturated fat), 18 g carbohydrate, 3 g fibre, 0 mg cholesterol, 342 mg sodium.)
All recipes are from "Leslie Beck's Healthy Kitchen," by Leslie Beck, 2012. Reprinted by permission from Penguin Group (Canada), a division of Pearson Canada Inc.