Flamboyant Flamenco Summer Salad
Blueberry, Corn & Feta Salad
I’m not typically a huge fan of summer corn, but when it comes to this sweet, salty, refreshing salad, I can’t put my fork down. Experiment with different flavors of white vinegar to find your favorite. —Colleen Delawder, Herndon, VA
Prep: 30 min. + soaking • Grill: 20 min. Makes: 10 servings
8 medium ears sweet corn 3 Tbsp. olive oil
3 Tbsp. white balsamic vinegar 1 Tbsp. minced fresh chives, plus more for garnish 3/4 tsp. kosher salt 1/4 tsp. pepper 1 cup fresh blueberries 1/2 cup crumbled feta cheese
1. Carefully peel back corn husks to within 1 in. of bottoms; remove silk. Rewrap corn in husks; secure with kitchen string. Place in a stockpot; cover with cold water. Soak 20 minutes; drain. 2. Grill corn, covered, over medium heat about 20 minutes or until tender, turning often. Cut string and peel back husks. Cool slightly. Cut corn from cobs; transfer to a large bowl.
3. In a small bowl, whisk the oil, vinegar, chives, salt and pepper. Pour over corn; toss to coat. Gently fold in blueberries and feta. Garnish with additional chives. Per serving: 133 cal., 6g fat (1g sat. fat), 3mg chol., 210mg sod., 19g carb. (8g sugars, 2g fiber), 4g pro.
Diabetic exchanges: 1 starch, 1 fat.
Test Kitchen tip: If you don’t have any white balsamic vinegar on hand, you can use traditional balsamic vinegar instead. The main difference is that the corn and feta will take on some of that darker color.
Ginger Green Beans
The bright, gingery sauce on these green beans is delicious and so simple to whip up. It’s great on either hot or cold beans; I also love it tossed with cooked shrimp. —Marina Castle Kelley,
Canyon Country, CA
Takes: 30 min. • Makes: 8 servings
11/2 lbs. fresh green beans, trimmed 1 tangerine, peeled, segmented, seeds removed
1/4 cup chopped green onions
1/4 cup soy sauce
1 Tbsp. lemon juice
1 Tbsp. olive oil
1 Tbsp. minced fresh gingerroot 1 garlic clove, peeled and halved 1 tsp. packed brown sugar
1/2 tsp. salt 1/4 tsp. pepper
1/4 tsp. white vinegar
1. In a 6-qt. stockpot, bring 12 cups water to a boil. Add green beans; cook, uncovered, until crisp-tender and bright green, 2-3 minutes. Remove beans and immediately drop into ice water. Drain and pat dry.
2. In a blender or food processor, combine the next 11 ingredients; process until well blended. Pour dressing mixture over beans; toss. Refrigerate until serving. Per serving: 59 cal., 2g fat (0 sat. fat), 0 chol., 614mg sod., 9g carb. (4g sugars, 3g fiber), 3g pro.
Diabetic exchanges: 1 vegetable, 1/2 fat.
Summer Salad by the Lake
I came up with this recipe to show appreciation to all the teachers at my son’s school. It’s hearty, earthy, sweet and loaded with nothing but good stuff. —Ramya Ramamurthy, Fremont, CA
Prep: 35 min. • Cook: 15 min. + standing Makes: 10 servings
15 garlic cloves, peeled and halved lengthwise
2 medium sweet peppers, sliced 2 Tbsp. olive oil
1/2 tsp. salt
1/2 tsp. pepper
SALAD
21/2 cups water
1 Tbsp. olive oil
11/2 tsp. salt
1 cup uncooked pearl
(Israeli) couscous
1/2 cup red quinoa, rinsed
2 large heirloom tomatoes,
cut into 1-in. pieces
2 cups fresh arugula
or baby spinach
1 cup cubed fresh pineapple
1/2 cup fresh shelled peas
or frozen peas
1/2 cup crumbled feta cheese
1/2 cup sunflower kernels, toasted 1/4 cup minced fresh parsley DRESSING
1/4 cup olive oil
3 Tbsp. balsamic vinegar
2 tsp. honey
1 tsp. grated lemon zest
1/2 tsp. salt
1/2 tsp. pepper
1. Preheat oven to 425°. Toss together garlic, sweet peppers, oil, salt and pepper; transfer to a 15x10x1-in. baking pan. Roast until dark golden brown, about 15 minutes. Transfer to a large bowl; set aside.
2. Meanwhile, in a small saucepan, bring water, oil and salt to a boil. Stir in the couscous and quinoa. Reduce heat; simmer, covered, 15 minutes or until liquid is absorbed. Remove from heat; let stand, covered, 5 minutes.
3. Transfer the couscous and quinoa to the large bowl. Stir in the remaining salad ingredients. In a small bowl, whisk dressing ingredients until blended. Pour over salad; gently toss to coat.
Per 3/4 cup: 269 cal., 15g fat (2g sat. fat), 3mg chol., 700mg sod., 29g carb. (7g sugars, 3g fiber), 7g pro.
Diabetic exchanges: 2 starch, 2 fat.
Test Kitchen tips:
• You can use peaches instead of pineapple, or cherry tomatoes instead of heirloom pieces.
• In winter, use root veggies such as roasted carrots, broccoli or squash. I created this salad simply by choosing the best-looking vegetables at a local farmers market. Make it a full vegetarian meal by adding roasted chickpeas or cooked white beans.
—Crystal Schlueter, Babbitt, MN
Takes: 25 min. • Makes: 8 servings
3 medium rainbow carrots 4 medium blood oranges or navel oranges, peeled and segmented 1/2 small red onion, thinly sliced 1/2 medium fresh beet, thinly sliced 1/2 medium watermelon radish, thinly sliced 2 radishes, thinly sliced
2 Tbsp. chopped pistachios, toasted
2 Tbsp. chopped oil-packed sun-dried tomatoes
1 Tbsp. capers, drained
1/4 tsp. salt
1/4 tsp. pepper
1/4 cup white balsamic vinaigrette 4 cups torn leaf lettuce
1/4 cup shaved Manchego or
Parmesan cheese
Using a vegetable peeler, shave carrots lengthwise into very thin slices; place in a large bowl. Add oranges, red onion, beet, radishes, pistachios, tomatoes, capers, salt and pepper. Drizzle with the vinaigrette; toss lightly to coat. Arrange lettuce on a platter; top with vegetable mixture and cheese.
Per serving: 103 cal., 6g fat (1g sat. fat), 4mg chol., 203mg sod., 12g carb. (8g sugars, 3g fiber), 2g pro.
Diabetic exchanges: 1 vegetable, 1 fat, 1/2 fruit.
Test Kitchen tip: If you can’t find blood oranges, regular oranges and grapefruit make good substitutions.
Hit the farmers market and stock up! This quick, simple side dish is a perfect complement to any meal. The fish sauce gives it a remarkable depth of flavor without much effort.
—Julie Peterson, Crofton, MD Takes: 30 min. • Makes: 4 servings
3 Tbsp. coconut oil
10 oz. fresh mushrooms, quartered (about 4 cups) 1 lb. fresh asparagus, trimmed and cut into 11/2-in. pieces
2 garlic cloves, thinly sliced
1/2 tsp. dried oregano
1/4 tsp. salt
1/4 tsp. pepper
2 cups chopped fresh kale
2 tsp. fish sauce or soy sauce
1 tsp. balsamic vinegar
Toasted sesame seeds, optional
In a large skillet, heat coconut oil over medium-high heat. Add mushrooms; cook, stirring occasionally, until lightly browned, 4-6 minutes. Add asparagus, garlic, oregano, salt and pepper; cook and stir until crisp-tender, 2-4 minutes. Stir in kale; cook and stir until wilted, 2-4 minutes. Remove from heat; stir in fish sauce and vinegar. If desired, top with sesame seeds.
Per serving: 129 cal., 11g fat (9g sat. fat), 0 chol., 383mg sod., 7g carb.
(1g sugars, 1g fiber), 4g pro.
Test Kitchen tips:
• The key ingredient in this side dish— besides the tasty mix of herbs and spices—is fish sauce. This is a smart way to supply a burst of rich flavor even when you’re short on time.
• It’s easy to prepare asparagus for cooking. Simply grasp the spear in both hands and snap the bottom off. The spear will break naturally to separate the tough root end from the more tender, edible stalk.
Kohlrabi, Cucumber & Tomato Salad
This chilled, refreshing salad is fabulous for lunch or as a side dish on hot days. It has a nice crunch, and the sweet-spicy balance is just right.
—Kristina Segarra, Yonkers, NY
Prep: 20 min. + chilling • Cook: 10 min. Makes: 6 servings
2 Tbsp. olive oil 1 medium red onion, finely chopped 2 pickled hot cherry peppers, seeded and finely chopped 2 garlic cloves, minced
2 Tbsp. cider vinegar 1 tsp. salt 1 kohlrabi, peeled and cut into 1/2-in. pieces 2 large yellow tomatoes, seeded and chopped 2 mini cucumbers, cut into 1/2-in. pieces
2 Tbsp. minced fresh cilantro
1. In a small skillet, heat the oil over medium-high heat. Add onion; cook and stir until crisp-tender, 2-3 minutes. Add peppers and garlic; cook 2 minutes longer. Stir in the vinegar and salt; remove from heat.
2. In a large bowl, combine the kohlrabi, tomatoes and cucumbers. Pour in the onion mixture; gently toss to coat. Chill for one hour. Sprinkle with cilantro before serving.
Per serving: 59 cal., 4g fat (1g sat. fat), 0 chol., 372mg sod., 6g carb. (2g sugars, 2g fiber), 2g pro.
Diabetic exchanges: 1 vegetable, 1/2 fat.
Test Kitchen tips:
• The peppers in this recipe aren’t terribly hot, but if you’re sensitive to spiciness, you can cut back on them or eliminate them altogether.
• Feel free to add your favorite cherry tomatoes or other fresh vegetables from the garden.
Spicy Potatoes with Garlic Aioli
This is my take on Spanish patatas bravas. The potatoes are tossed in a flavorful spice mix and then finished to a crispy golden brown. The garlic aioli takes it over the top.
—John Stiver, Bowen Island, BC
Prep: 35 min. • Bake: 25 min. Makes: 10 servings
3 lbs. medium Yukon Gold potatoes, cut into 11/2-in. cubes (about 8 potatoes)
2 Tbsp. olive oil
2 garlic cloves, minced
2 Tbsp. smoked paprika
2 tsp. garlic powder
11/2 tsp. chili powder
11/2 tsp. ground cumin
1/4 tsp. salt
1/4 tsp. crushed red pepper flakes 1/8 tsp. pepper
AIOLI
11/2 cups mayonnaise
3 Tbsp. lemon juice
3 garlic cloves, minced
1 Tbsp. minced fresh chives
plus more for garnish
1 tsp. red wine vinegar
1/4 tsp. salt
1/4 tsp. pepper 1. Preheat oven to 375°. Place potatoes in a Dutch oven; add water to cover.
Bring to a boil. Reduce the heat; cook, uncovered, 8-10 minutes or until just tender. Drain; pat dry with paper towels. Transfer potatoes to a mixing bowl. Toss potatoes in olive oil and minced garlic to coat evenly.
2. Combine the paprika, garlic powder, chili powder, cumin, salt, pepper flakes and pepper; sprinkle over potatoes. Gently toss to coat. Transfer potatoes to two greased 15x10x1-in. baking pans, spreading into a single layer. Bake until crispy, about 25 minutes, stirring the potatoes and rotating pans halfway through cooking.
3. For aioli, combine ingredients until blended. Transfer potatoes to a serving platter; sprinkle with chives. Serve warm with aioli.
Per serving: 469 cal., 34g fat (5g sat. fat), 3mg chol., 396mg sod., 37g carb. (3g sugars, 4g fiber), 5g pro.
Test Kitchen tip: The seasoning blend gives these potatoes a nice kick; smoked paprika makes them taste as if they were cooked over an open fire.
Crunchy Lemon-pesto Garden Salad
I love using fresh vegetables straight from the garden to prepare this salad. If I pick the squash and cucumbers early enough, their skins are so tender that there’s no need to remove them. Any garden-fresh veggie can be swapped in—with delightful results!
—Carmell Childs, Clawson, UT
Takes: 25 min. • Makes: 6 servings
5 Tbsp. prepared pesto
1 Tbsp. lemon juice
2 tsp. grated lemon zest
11/2 tsp. Dijon mustard
1/4 tsp. garlic salt
1/4 tsp. pepper
21/2 cups yellow summer squash, thinly sliced
13/4 cups mini cucumber, thinly sliced 3/4 cup fresh peas
1/2 cup shredded Parmesan cheese 1/4 cup thinly sliced green onions 5 thick-sliced bacon strips, cooked and crumbled
In a bowl, whisk together the first six ingredients until blended. In another bowl, combine squash, cucumber, peas, Parmesan and green onions. Pour dressing over salad; toss to coat. Top with bacon to serve.
Per serving: 159 cal., 11g fat (3g sat. fat), 13mg chol., 586mg sod., 8g carb. (4g sugars, 2g fiber), 8g pro.
Diabetic exchanges: 2 fat, 1 vegetable.