SALAD
GREENS WITH COCONUT CHIPS
The tangy dressing and sweet coconut chips play off each other nicely. Serve with rice, a bean stew or vegetable and tofu stir-fry. If your supermarket doesn't carry coconut chips in the produce section, try a health-food store. Sprinkling the greens with salt draws out the water, giving a wilted texture. It also reduces the bitterness of the escarole (a type of chicory). Be sure to use lots of paper towels to blot it almost dry.
? 1 pound escarole or bunch-type spinach
? 1 teaspoon salt
? 6 scallions, trimmed and finely sliced
? 2 tablespoons lemon juice
? 2 tablespoons olive oil
? 1 small white onion, sliced and sautéed, to garnish
? ½ cup unsweetened dried coconut chips (or shreds), lightly toasted in a dry pan
Wash the greens and discard any coarse stems. Drain and pat dry. Tear the greens into large pieces and place in a large bowl. Sprinkle with salt and allow to stand for 15 minutes. Squeeze dry, dry with paper towels and return to the bowl. Add the scallions, lemon juice and olive oil. Toss lightly. Garnish with the sautéed onion and toasted coconut chips. Makes 6 servings.
Source: Adapted from The Food of Jamaica (Periplus, $18.95).
Per serving: 92 calories (63 percent from fat), 7.1 g fat (2.6 g saturated, 3.4 g monounsaturated), 0 cholesterol, 2.8 g protein, 6.5 g carbohydrates, 2.8 g fiber, 451.6 mg sodium.
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CLICK TODAY'S EXTRAS FOR A RASTA PASTA RECIPE.
MAIN DISH
RASTA PASTA
Serve this one-dish meal with garlic bread and a tossed salad.
? 4 tablespoons olive oil, divided use
? 2 large garlic cloves, minced
? 1 large yellow onion, quartered and sliced
? 2 bell peppers (red, orange and/or yellow), cut into julienne strips
? 2 cups cooked or canned and drained black beans
? Salt and freshly ground black pepper
? 1 pound whole wheat fettuccine or spaghetti
? 2 cups broccoli florets
? ¼ cup minced fresh basil
? 2 teaspoons minced fresh oregano (or ½ teaspoon dried)
? Grated soy or Parmesan cheese
Heat 3 tablespoons of the oil in a large skillet over medium-high heat. Sauté the garlic, onion and peppers just until limp, about 3 minutes. Stir in the beans, season to taste with salt and pepper and set aside.
Cook the pasta in a large pot of rapidly boiling water until al dente, 8 to 10 minutes. Add the broccoli to the pot for the last 6 minutes; drain.
Toss the hot pasta and broccoli with the remaining tablespoon of olive oil. Add the vegetable and bean mixture and toss again. Garnish with cheese. Makes 6 servings.
Source: Adapted from
www.care2com/channels./solutions/food.
Per serving: 450 calories (20 percent from fat), 10.6 g fat (1.5 g saturated, 6.8 g monounsaturated), 0 cholesterol, 17.7 g protein, 77.4 g carbohydrates, 6.8 g fiber, 18.8 mg sodium.
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