Tuna and Bean Salad

This easy, light meal salad offers both protein and omega-3 fatty acids. A more authentic version would call for tuna in olive oil, but I actually prefer water-packed tuna.

- 1 small red onion, peeled and very thinly sliced
- 1 tablespoon plus 1 teaspoon red wine vinegar or sherry vinegar
- 1 (6 1/2-ounce) can water-packed tuna, drained
- 1 (15-ounce) can cannellini beans or borlotti beans, drained through a strainer and rinsed
- 3 fresh sage leaves, slivered
- 2 tablespoons finely chopped flat-leaf parsley
- Salt and freshly ground pepper
- 1 small or medium garlic clove, finely minced
- 1/2 teaspoon Dijon mustard
- 3 tablespoons extra virgin olive oil
- 1 tablespoon plain low-fat or nonfat yogurt (or omit and use 4 tablespoons olive oil)
- 1/2 Japanese cucumber, cut in half lengthwise and sliced, for garnish

1. Place the onion in a bowl and add 1 teaspoon of the vinegar and cold water to cover. Let sit for 5 minutes. Drain and rinse with cold water, then dry on paper towels.

2. In a medium bowl or salad bowl, combine the tuna, beans, onions, sage, and parsley.

3. In a small bowl or measuring cup, mix together the remaining vinegar, salt to taste, freshly ground pepper, garlic, and Dijon mustard. Whisk in the olive oil and the yogurt. Toss with the tuna and beans and serve, garnishing each plate with cucumber slices.

Yield: Serves two as a main dish, four as a starter

Advance preparation: This salad will keep for a couple of days in the refrigerator.

Butter Bean Canapés

I love beans and the big butter beans (habas grandes) available in cans at the supermarket are well suited for these canapés. The bean mixture also makes a great first-course salad or meat accompaniment. If made up to 3 hours ahead, the bread will, for the better, soak up the juices from the beans.

Mix together in a bowl 1 can (15.5 ounces) drained butter beans (large white beans), 1 tablespoon Dijon mustard, 2 tablespoons fresh lemon juice, 3 tablespoons chopped onion, 2 tablespoons chopped fresh parsley or chives, 1 teaspoon chopped garlic, 3 tablespoons extra-virgin olive oil, and 1/2 teaspoon each salt and freshly ground black pepper. Cut twelve 1/3-inch-thick slices from a baguette. Mound the bean mixture on the bread slices. Serve.

Makes About 3 Dozen

Mock Fried Chick Peas

(or Baked Chick Peas with Herbs, which I think would be a nicer name and so that's what I will call them)
Recipe as seen in the January 2005 issue of Shape magazine
Serves 4
Total Prep and Cook Time: 40 Minutes

1 19-ounce can chick peas, well-drained, rinsed and patted dry
olive oil spray
coarse salt to taste
1/8 teaspoon cayenne pepper, or more to taste
1/8 teaspoon garlic powder, or more to taste
1/4 teaspoon dried oregano, or more to taste

Preheat oven to 450 degrees. Place chick peas on a rimmed cookie sheet. Here are my chick peas before baking. (Note that I doubled the recipe, so I have a lot more chick peas than 19 ounces)

Bake, shaking tray every now and then, until golden brown and crunchy, about 35 minutes. Here are my chick peas emerging from the oven:

Pour into a large bowl. Lightly coat with olive oil spray; I used my trusty Misto for this. Add salt, cayenne, garlic powder, and oregano. Toss to coat evenly.

Fagioli all'uccelletto (Beans in tomato sauce)

INGREDIENTS:

Preparation time: 10 minutes.
Cooking time: 2 hours 30 minutes.
Standing time: 15 minutes.
600g dried cannellini beans.
4 tbsp extra-virgin olive oil.
300g tomatoes.
Garlic.
Sage.
Salt.
Black pepper.


Cook the beans as described in the previous recipe. Put the oil, garlic and sage into a large saucepan and warm over a medium heat. Add the beans with just a little moisture, cover and cook for five minutes to let the flavours come out. Add the puréed tomatoes, salt and pepper and cook for another ten minutes. Before serving, leave to stand for about fifteen minutes. These beans are delicious with boiled meats and sausages.

Pellegrino Artusi wrote of: "Beans, cooked with the same ingredients as for small birds. These beans are a good accompaniment for boiled meat, if you don't want to eat them on their own".

Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese

INGREDIENTS:

(4-6 servings, depending on the size of your cauliflower)

1 large head cauliflower, cut into small same-size flowerets
1 tsp. minced garlic
1 T half and half or cream (if needed)
2-3 T grated parmesan cheese (depending on size of cauliflower)
2-3 T goat cheese (depending on size of cauliflower)
salt/pepper to taste

Put cauliflower in a pan with enough water to cover, and add garlic and a small amount of salt. Let cauliflower come to a boil, then lower heat and cook 20 minutes, or until cauliflower is very soft. Remove from heat and drain very well. (I let it drain nearly 5 minutes in a colander. Don't skip this step or the finished dish will be a bit watery.)

When cauliflower is well drained, put into food processor and puree, adding the half and half if needed. (Most of the time there will be enough water left on the cauliflower so you won't need it.) You could also use a small hand beater to "whip" the cauliflower as you would potatoes. I also think this would taste great mashed with a hand masher for a more coarse consistency.

Put cauliflower back into the pan you cooked it in and turn heat on very low. Add parmesan, goat cheese, and season with salt and pepper. Heat 2-3 minutes, stirring constantly so it does not stick to the bottom. Serve hot, with a little freshly grated parmesan on top if desired.

Egg Muffins

(Makes 12 muffins, recipe created by Kalyn with inspiration from The South Beach Diet book.)

INGREDIENTS

15 eggs (for silicone muffin pans, use 12 eggs for metal muffin tins. You can use less egg yolks and more egg white if you prefer.)
1-2 tsp. Spike Seasoning
1-2 cups grated low fat cheese (I like sharp cheddar or a blend of cheddar/Jack cheese, use less cheese if using meat)
Optional, but highly recommended, 3 green onions diced small.
Optional: chopped veggies such as blanched broccoli, red pepper, zucchini, mushrooms, etc. (Using veggies will reduce the fat content)
Optional: diced Canadian bacon, lean ham, or crumbled cooked turkey sausage
Preheat oven to 375 F. Use regular or silicone muffin pan, 12 muffin size. If using silicone pan, spray with nonstick spray. If using regular muffin pan, put two paper liners into each slot, then spray liner with nonstick spray.

In the bottohttp://photos1.blogger.com/blogger/1836/1051/1600/eggmuffincookedcooling_kalynskitchen.0.jpgm of the muffin cups layer diced meat, if using, vegetables, if using, cheese and green onions. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients. Break eggs into large measuring bowl with pour spout, add Spike, and beat well. (I used to add a bit of half and half or milk, but lately I like the way they turn out without it.) Pour egg into each muffin cup until it is 3/4 full. I like to stir slightly with a fork. Bake 25-35 minutes until muffins have risen and are slightly browned and set.

Muffins will keep at least a week in the refrigerator without freezing. Egg muffins can be frozen and reheated. For best results, thaw in refrigerator before reheating. Microwave on high about 2 minutes to reheat.

Sauteed Chicken with Spinach

A tangy mustard sauce is used to dress the spinach and top the chicken. The mustard sauce can also be drizzled over steak or tossed with boiled potatoes.

Prep: 15 minutes
Total: 30 minutes


Ingredients

Serves 1
1 teaspoon white-wine vinegar
1 tablespoon minced shallot
1/2 tablespoon butter
1 tablespoon Dijon mustard
1 teaspoon olive oil
1 boneless, skinless chicken breast half (6 to 8 ounces)
Coarse salt
Ground pepper
4 cups (about 2 1/2 ounces) baby spinach


Directions

Season chicken with salt and pepper. In a large skillet, heat oil over medium-high heat. Add chicken; cook until browned, turning once, 8 to 10 minutes.
Add 1/4 cup water. Reduce heat to medium-low; cover, and simmer until chicken is cooked through, 4 to 6 minutes. Transfer chicken to a plate; cover to keep warm.
Make mustard sauce: Add minced shallot to same pan; cook over medium heat, stirring occasionally, until soft, about 3 minutes. Stir in mustard and vinegar; cook 1 minute. Remove from heat. Add butter; swirl pan until incorporated. Stir any accumulated chicken juices into sauce.
In a medium bowl, toss spinach with half the mustard sauce. Place chicken on a serving plate; drizzle with remaining sauce. Serve spinach on the side.
Helpful Hint

This recipe can be easily altered for four people. In step 1, cook 4 chicken breast halves in 1 tablespoon oil. In step 2, add 1 cup water. In step 3, use 1/4 cup minced shallot, 1/4 cup mustard, 1 tablespoon vinegar, and 2 tablespoons butter. In step 4, toss half the sauce with 10 ounces (1 large bag) spinach.

Roasted Chicken with Ginger, Chile, and Lime

Ingredients

Serves 4
2 tablespoons plus 1/2 teaspoon butter, at room temperature
1 shallot, finely chopped (about 2 tablespoons)
1 piece fresh ginger (2 inches long), peeled and finely chopped (about 2 tablespoons)
1 tablespoon finely chopped pickled jalapeno chile
1 tablespoon fresh lime juice
2 teaspoons ground coriander
Coarse salt and ground pepper
1 whole chicken (3 1/2 pounds)
2 large onions, thickly sliced
1 lime, cut into 8 wedges (optional)


Directions

Make the ginger-chile butter: In a small bowl, using a spoon, mash together 2 tablespoons butter, shallot, ginger, jalapeno, lime juice, coriander, 1 teaspoon salt, and 1/4 teaspoon pepper. Set aside.
Preheat oven to 425 degrees. Using fingers, gently loosen skin from chicken breasts. With a small spoon, insert butter mixture evenly between skin and meat; pat skin back down. Tie chicken legs together with cotton kitchen twine; tuck wing tips underneath. Rub chicken with remaining 1/2 teaspoon butter; season generously with salt and pepper. On a rimmed baking sheet, arrange onions in a single layer; place chicken on top.
Roast until chicken is well browned and an instant-read thermometer inserted in a thigh (without touching bone) reads 175 degrees, 50 to 60 minutes. Transfer chicken to a cutting board and tent with oil; let rest 10 minutes (the temperature will rise by about 5 degrees).
On baking sheet, stir onions together with pan juices. Carve chicken; serve with onions and, if desired, lime wedges.

Chicken Stirfry Wraps

Ingredients

Serves 4
1 1/2 pounds boneless, skinless chicken breasts, halved horizontally and thinly sliced
Coarse salt and ground pepper
2 tablespoons olive oil
1 large onion, halved and thinly sliced
1 large red bell pepper, ribs and seeds removed, thinly sliced
3 cloves garlic, minced
1 1/2 teaspoons grated peeled fresh ginger
1/4 to 1/2 teaspoon red-pepper flakes
3 tablespoons soy sauce
3 tablespoons rice vinegar
1 1/2 teaspoons cornstarch, mixed with 1 tablespoon water
12 to 16 Boston lettuce leaves (about 2 heads)

Directions

Season chicken with salt and pepper. In a large nonstick skillet, heat 1 tablespoon oil over high heat. Add half the chicken; cook, stirring constantly, until opaque throughout, 2 to 4 minutes. Transfer to a plate. Repeat with remaining chicken.
Add remaining tablespoon oil to pan, along with the onion and bell pepper. Cook, stirring constantly, until onion is tender and golden, about 4 minutes (reduce heat if browning too quickly).
Reduce heat to medium; add garlic, ginger, and red-pepper flakes; cook, stirring, until fragrant, 30 to 60 seconds.
Stir in soy sauce, vinegar, and cornstarch mixture; remove from heat. Add chicken and any accumulated juices; toss to coat. Serve in lettuce cups.