Authors: Mary Enig
Place salmon in a large bowl and break up with a fork. Mix in remaining ingredients and season with salt.
Quick and Easy Weight Loss version:
Omit pine nuts (376 calories per serving).
SHRIMP SALAD WITH PAPAYA
Serves 4
•
231 calories per serving
2 cups cooked baby shrimp | ½ cup Basic or Asian Salad Dressing (pages |
6 to 8 green onions, chopped | 237, 238) |
2 tablespoons finely chopped fresh cilantro | 2 small papayas, cut lengthwise and seeds removed |
In a medium bowl, mix together shrimp, onions, cilantro, and dressing. Place half of a papaya on each of 4 plates and fill with shrimp salad.
CAESAR SALAD
Serves 4
•
275 calories per serving
2 hearts of romaine lettuce | ½ cup Caesar Salad Dressing |
¼ cup best-quality Parmesan cheese, | 8 anchovies |
freshly grated | |
Cut lettuce into 1-inch slices. Place in a large bowl and mix with Parmesan and Caesar Salad Dressing. Divide among 4 plates and place 2 anchovies over each salad.
Variation: Chicken, Duck, or Shrimp Caesar Salad
Add 2 cups chicken, duck meat, or shrimp sautéed in 2 tablespoons lard, goose fat, or
Mary’s Oil Blend
and drained on paper towels (558 calories per serving).
PAPAYA GRAPEFRUIT SALAD
Serves 4
•
242 calories per serving
1 small papaya, skin and seeds removed | 4 tablespoons Basic Salad Dressing |
and cut into strips | ½ teaspoon poppy seeds |
1 grapefruit, skin removed and sectioned | 4 tablespoons finely chopped onion |
1 medium tomato, cut into thin wedges | 1 tablespoon chopped fresh cilantro |
1 avocado, cut into thin strips | |
Arrange papaya, grapefruit, tomato, and avocado on 4 plates. Mix dressing with poppy seeds and dribble over fruit. Sprinkle onion and cilantro over salad.
WATERCRESS SALAD
Serves 4
•
262 calories per serving
2 bunches watercress, stems removed | 1 small red onion, thinly sliced |
4 heads Belgium endive | 2 tablespoons toasted pine nuts |
1 head radicchio or ¼ head red cabbage, | ½ cup Balsamic Salad Dressing |
finely shredded | 2 ounces blue cheese, crumbled |
Wash and dry watercress. Remove outer leaves of endive and slice at ¼-inch intervals. In a large bowl, mix all ingredients except cheese with dressing and divide among 4 plates. Sprinkle cheese over salad and serve.
CUCUMBER RAITA
Serves 4
•
69 calories per serving
This is a delicious, refreshing salad with hot Indian curries and spicy food.
2 cucumbers, peeled, seeded, and finely chopped | 1 small red onion, peeled and finely chopped |
Sea salt | 2 cups plain whole yogurt |
1 red or green pepper, seeded and finely chopped | ½ teaspoon toasted cumin seeds |
Place chopped cucumbers in a colander and mix with sea salt. Let stand for an hour or so. Pat cucumbers dry, place in a large bowl, and mix with remaining ingredients.
GREEK SALAD WITH SALAMI
Serves 2
•
464 calories per serving
4 cups salad greens | 1 small red onion, finely sliced |
2 tablespoons extra-virgin olive oil or | 4 pieces pickled red pepper |
Mary’s Oil Blend | 4 ounces feta cheese, crumbled |
1 tablespoon raw wine vinegar | 2 ounces salami, thinly sliced (see Resources for |
1 teaspoon dried oregano | recommended brands) |
In a large bowl, toss salad greens with oil, vinegar, and oregano. Divide between 2 plates and garnish with onion, red pepper, feta, and salami.
Variation: Greek Salad with Shrimp
Use ½ pound grilled shrimp in place of salami (464 calories per serving).
MESCLUN SALAD
Serves 4
•
329 calories per serving
6 cups mesclun (baby salad greens) | 2 ounces blue cheese |
1 tablespoon toasted pine nuts | 4 Croutons |
½ cup Balsamic Salad Dressing | |
In a large bowl, mix greens with pine nuts and dressing and divide among 4 large plates. Garnish each plate with slice of blue cheese and a crouton.
Quick and Easy Weight Loss version:
Omit croutons (250 calories per serving).
ASIAN COLESLAW
Serves 6
•
426 calories per serving
½ cup rice or red wine vinegar | 2 cloves garlic, chopped |
½ cup natural peanut butter | 1 large Napa or savoy cabbage, very thinly sliced |
1 tablespoon Rapadura, Sucanat, or | 1 large bell pepper, seeded and cut into thin |
maple sugar | julienne |
1 tablespoon naturally fermented soy sauce | 1 red onion, thinly sliced |
1 tablespoon Mary’s Oil Blend | 4 jalapeño chiles, seeded and chopped fine |
1 tablespoon grated fresh ginger | 1 cup chopped Crispy Peanuts |
1 tablespoon fresh lime juice | |
Make dressing by mixing vinegar, peanut butter, sweetener, soy sauce, oil, ginger, lime juice, and garlic together with a whisk in a bowl. Place cabbage, pepper, onion, jalapeño, and peanuts in a separate bowl and toss with dressing.
Seafood Entrées
SAUTÉED FILLET OF SOLE
Serves 4
•
386 calories per serving
1 pound fresh fillet of sole | About ¼ cup clarified butter or ghee |
About ½ cup unbleached flour | About ¼ cup extra-virgin olive oil or Mary’s Oil |
½ teaspoon freshly ground black pepper | Blend |
½ teaspoon sea salt | |
Wipe fillets thoroughly and trim off any ends that are very thin in comparison to the rest of the fillet. You may wish to cut the fillets in half, crosswise. Mix together flour, pepper, and salt on a large plate. Dredge fish well.
In a cast-iron skillet, heat about 2 tablespoons each clarified butter and oil until they foam. Sauté fish fillets until golden brown, a few at a time, over moderately high heat, starting with the flatter side, cooking 3 to 5 minutes per side, depending on the thickness of the fish. Transfer to a heated platter and keep warm in the oven while you prepare the other fillets. You will need to replenish butter and oil between batches.
Serve with
Parsley Butter Sauce
or
Curried Mayonnaise
.
EASY BAKED SALMON
Serves 4
•
332 calories per serving
11/3 pounds wild salmon fillet | 1 tablespoon unbleached flour |
½ lemon | ¼ teaspoon paprika |
2 tablespoons melted butter | ½ teaspoon sea salt |
Preheat oven to 350°F. Set salmon, skin side down, in a buttered Pyrex baking dish. Squeeze on lemon juice, then brush generously with butter. Sprinkle on flour and spread with a spatula to make a thin, even coat. Sprinkle on paprika and salt. Bake for 10 to 15 minutes, or until salmon is almost, but not quite, cooked through. Place under broiler for about 1 minute, until flour coating becomes browned. Serve plain or with
Hot Coconut Sauce
,
Parsley Butter Sauce
(page240), or
Pesto
.
CRAB CAKES
Serves 4
•
357 calories per serving
2 eggs, lightly beaten | 1 teaspoon grated lemon rind |
2 small onions, finely minced | Sea salt and freshly ground black pepper to taste |
1 cup sourdough whole-grain breadcrumbs | 2 cups fresh crabmeat |
2 tablespoons Dijon-style mustard | 2 tablespoons or more butter |
¼ to ½ teaspoon cayenne pepper | 2 tablespoons or more Mary’s Oil Blend |
1 bunch fresh cilantro, chopped | |
In a large bowl, combine eggs with onions, breadcrumbs, mustard, cayenne, cilantro, lemon rind, salt, and pepper. Mix in crab and form into 8 cakes. Warm butter and oil in a large skillet over medium-high heat. Sauté crab cakes, a few at a time, until golden on both sides. Serve with
Coconut Red Pepper Sauce
(page189),
Curried Mayonnaise
, or
Parsley Butter Sauce
.
CAJUN SWORDFISH WITH CORN
Serves 4
•
344 calories per serving
Cajun seasoning contains thyme, cayenne pepper, paprika, and ground celery seed. Use a brand of Cajun seasoning that lists all the ingredients to be sure it doesn’t contain MSG (if the label says “spices,” MSG is a likely ingredient); otherwise, make your own mixture.
1 teaspoon sea salt | 1 cup green pepper, seeded and chopped |
1 tablespoon Cajun seasoning | 1 cup red pepper, seeded and chopped |
1 pound swordfish steak, about ½ inch thick | 2 cups corn kernels, freshly removed from the |
4 tablespoons ghee or clarified butter, melted | cob |
1 cup onion, finely chopped | |
In a small bowl, mix salt with Cajun seasoning. Brush swordfish with melted ghee on both sides and sprinkle on seasoning, reserving any excess. Place remaining ghee in a cast-iron skillet. Cook swordfish over medium-high heat about 5 minutes per side, until a fork pierces it easily. Remove to a platter and keep warm in the oven. Add remaining seasoning and vegetables to the pan. Sauté, stirring constantly, over medium-high heat for about 2 minutes. Strew vegetables around swordfish and serve.
Poultry Entrées
EASY BAKED CHICKEN
Serves 4
•
312 calories per serving
Whenever possible, use farm-raised, pasture-fed chicken or, failing that, organic chicken.
1 whole chicken, including head and | Several sprigs of fresh tarragon or thyme, or |
feet if possible | 1 teaspoon dried |
1 tablespoon melted butter | ½ cup dry white wine |
Salt and freshly ground pepper to taste | 4 cups chicken stock |
Cut up chicken, reserving backs, wings, neck, head, and feet for chicken stock. (The leftover bones can also be used for making stock.) Place breasts, thighs, and drumsticks skin side up in a stainless-steel baking pan. Brush with butter and sprinkle with salt and pepper. Lay sprigs of herbs over chicken.