Lemon Verbana Iced Tea

Lemon verbena infuses the lightly sweetened iced tea with sunny citrus flavor. You can also use the fragrant syrup to enliven cocktails or moisten pound cake. Blanching the herb leaves brightens their color so the syrup will stay green. Avoid using a strongly flavored tea, such as Earl Grey, as it will overpower the taste of the syrup.

Yield 6 servings

Ingredients

• 1/2 cup sugar
• 1/2 cup water
• 1 cup lemon verbena leaves
• 4 cups ice
• 6 cups brewed tea, chilled
• Mint leaves (optional)
• Lemon wedges (optional)

Preparation

Combine sugar and water in a small saucepan; bring to a boil. Cook 1 minute or until sugar dissolves. Cool sugar syrup completely.

Cook lemon verbena leaves in boiling water 1 minute. Drain and plunge into ice water; drain.

Combine sugar syrup and verbena leaves in a blender; process until smooth. Cover and chill overnight. Strain sugar syrup through a fine sieve into a bowl. Place 2/3 cup ice into each of 6 tall glasses; add 1 cup brewed tea and 2 tablespoons sugar syrup to each serving, stirring to combine. Garnish with mint leaves and lemon wedges, if desired.

Nutritional Information

Calories:67 (0.0% from fat)

Fat:0.0g (sat 0.0g,mono 0.0g,poly 0.0g)

Protein:0.0g

Carbohydrate:17.4g

Fiber:0.0g

Cholesterol:0.0mg

Iron:0.0mg

Sodium:7mg

Calcium:0.0mg

Judy Lockhart, Cooking Light, JUNE 2005

Light Potato Salad

"For years, we grew several varieties of potatoes, but keeping ahead of the beetles was a full-time job. Finally, we decided to call it quits, and we gave up growing potatoes. But we'll never stop eating them." Mike Kressy

Yield 5 servings (serving size: about 1 cup)

Ingredients

• Dressing:
• 1/4 cup light mayonnaise
• 1/4 cup fat-free sour cream
• 2 tablespoons grated Parmesan cheese
• 1 tablespoon fresh lemon juice
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground black peppercorns
• 
  Salad:
• 4 cups cubed Yukon gold potato (about 1 1/2 pounds)
• 1/2 cup chopped celery
• 1/3 cup finely chopped fresh flat-leaf parsley
• 1/4 cup frozen green peas, thawed
• 1/4 cup chopped fresh chives

Preparation

To prepare the dressing, combine the first 6 ingredients in a small bowl.

To prepare the salad, place potato in a saucepan, and cover with water. Bring to a boil, reduce heat, and simmer 9 minutes or until tender. Drain and cool. Combine the dressing, potato, celery, parsley, peas, and chives in a large bowl, and toss well.

Nutritional Information

Calories:173 (25% from fat)

Fat:4.9g (sat 1.1g,mono 1.4g,poly 2.1g)

Protein:5.2g

Carbohydrate:27.8g

Fiber:3.1g

Cholesterol:7mg

Iron:2.4mg

Sodium:289mg

Calcium:79mg

Jean and Mike Kressy, Cooking Light, JUNE 2003

Limoncello-Mint Sorbet with Fresh Blackberries

Limoncello, the citrusy Italian liqueur, brightens this sorbet. It's nice to have a bottle on hand to splash with soda in a spritzer or macerate with fruit for a quick dessert.

Yield 8 servings (serving size: about 1/2 cup sorbet and 1/4 cup berries)

Ingredients

• 2 cups water
• 1 1/3 cups sugar
• 1/2 cup limoncello
• 1 cup fresh lemon juice (about 6 large lemons)
• 1/2 cup chopped fresh mint
• 2 cups blackberries
• Lemon slices (optional)

Preparation

1. Combine first 3 ingredients in a saucepan over medium-high heat; bring to a boil, stirring until sugar dissolves. Remove from heat; add lemon juice and mint. Cover and chill.

2. Strain juice mixture through a sieve into a bowl; discard solids. Pour mixture into the freezer can of an ice-cream freezer; freeze according to manufacturer's instructions. Spoon sorbet into a freezer-safe container; cover and freeze 1 hour or until firm. Serve with blackberries; garnish with lemon slices, if desired.

Nutritional Information

Calories: 184

Fat: 0.2g (sat 0.0g,mono 0.0g,poly 0.1g)

Protein: 0.6g

Carbohydrate: 39.3g

Fiber: 2g

Cholesterol: 0.0mg

Iron: 0.2mg

Sodium: 1mg

Calcium: 13mg

Anthony Rosenfeld, Cooking Light, MAY 2009

Blueberry Pecan Cake

This tender cake is packed with sweet berries and crunchy nuts.

Yield 10 servings (serving size: 1 wedge)

Ingredients

• Cooking spray
• 2 teaspoons all-purpose flour
• 5 tablespoons butter
• 3/4 cup granulated sugar
• 2 large eggs
• 2/3 cup low-fat buttermilk
• 2 teaspoons grated orange rind
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 1 1/2 teaspoons vanilla extract
• 1/2 teaspoon almond extract
• 1/4 teaspoon baking soda
• 1 1/2 cups all-purpose flour
• 2 cups fresh or frozen blueberries
• 1/3 cup finely chopped pecans
• 2 tablespoons sifted powdered sugar

Preparation

Preheat oven to 350°.

Coat a 9-inch round springform pan with cooking spray, and dust the pan with 2 teaspoons flour.

Place butter in a large microwave-safe bowl. Cover and microwave at high 1 minute or until butter melts. Add granulated sugar, stirring with a whisk. Add eggs; stir well. Stir in buttermilk and next 6 ingredients (buttermilk through baking soda); stir well. Lightly spoon 1 1/2 cups flour into dry measuring cups; level with a knife. Add flour, stirring just until blended (do not overstir). Stir in blueberries and pecans. Spoon mixture into prepared pan, spreading evenly.

Bake at 350° for 45 minutes or until lightly browned and a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack. Sprinkle with powdered sugar. Cut into wedges.

Nutritional Information

Calories: 253 (36% from fat)

Fat: 10.1g (sat 4.3g,mono 3.8g,poly 1.3g)

Protein: 4.5g

Carbohydrate: 36.9g

Fiber: 1.7g

Cholesterol: 59mg

Iron: 1.3mg

Sodium: 287mg

Calcium: 60mg

Cooking Light, AUGUST 2001

Spelt Salad with Fava Beans

Spelt is a nutty-tasting grain that's similar in taste and texture to wheat berries. Look for it in health-food stores and the natural-foods aisle of large supermarkets. Once the fava beans are shelled, their tough outer skins need to be peeled; blanching and then rinsing the beans in cool water makes the skins easier to remove.

Yield 6 servings (serving size: 1 cup)

Ingredients

• 1 cup uncooked spelt or wheat berries
• 4 cups water
• 2 cups shelled unpeeled fava beans (about 2 pounds whole pods)
• 1/2 cup chopped drained oil-packed sun-dried tomato halves
• 1/2 cup diced celery
• 1/3 cup dried currants
• 3 tablespoons balsamic vinegar
• 1 tablespoon extravirgin olive oil
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 2 garlic cloves, crushed
• 1/4 cup chopped fresh parsley

Preparation

Place spelt in a large saucepan; cover with water to 2 inches above spelt. Bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours or until spelt is tender. Drain.

Bring 4 cups water to a boil in a medium saucepan. Add fava beans; cook 2 minutes. Drain and rinse with cold water; drain. Remove and discard tough outer skins from beans.

Combine spelt, fava beans, tomatoes, celery, and currants in a large bowl. Combine vinegar and next 4 ingredients (through garlic), stirring with a whisk. Drizzle over spelt mixture; toss well to coat. Sprinkle with parsley.

Nutritional Information

Calories: 190 (22% from fat)

Fat: 4.6g (sat 0.5g,mono 2.5g,poly 0.5g)

Protein: 6.2g

Carbohydrate: 35.4g

Fiber: 2.9g

Cholesterol: 0.0mg

Iron: 2.8mg

Sodium: 252mg

Calcium: 40mg

Cynthia Nicholson, Cooking Light, JUNE 2005

Spiced Marinated Tomatoes

Serve with a grilled burger or chicken. You can prepare this recipe up to two days in advance. The longer the tomatoes marinate, the more flavor they acquire. Remove the seeds from the pepper if you prefer mild heat.

Yield 8 servings (serving size: 1/2 cup)

Ingredients

• 4 cups halved red, yellow, or orange cherry tomatoes
• 1/3 cup thinly sliced green onions (about 4)
• 4 garlic cloves, minced
• 1 jalapeño pepper, thinly sliced
• 1/3 cup white balsamic vinegar
• 1 tablespoon light brown sugar
• 1 tablespoon extravirgin olive oil
• 2 teaspoons minced peeled fresh ginger
• 1 teaspoon ground cumin
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper

Preparation

Combine first 4 ingredients in a large bowl. Combine vinegar and remaining ingredients in a small bowl; stir until blended. Pour vinegar mixture over tomato mixture, tossing to coat. Chill 1 hour.

Nutritional Information

Calories:

2g (sat 0.3g,mono 1.3g,poly 0.3g)

Protein: 1g

Carbohydrate: 10.1g

Fiber: 1.2g

Cholesterol: 0.0mg

Iron: 0.8mg

Sodium: 159mg

Calcium: 17mg

Joanne Weir, Cooking Light, JUNE 2006

Lemon Verbena Gimlet

Bruising, or partially crushing, the verbena helps draw out its essential oils. Substitute vodka for gin, if you prefer. If you make this ahead, stir in club soda just before serving so the drink stays fizzy.

Yield 4 servings (serving size: about 1/2 cup)

Ingredients

• 1 cup water
• 1/4 cup sugar
• 1/4 cup torn verbena leaves
• 3/4 cup dry gin
• 3/4 cup club soda, chilled
• 1/4 cup fresh lime juice (about 2 limes)
• Lemon verbena sprigs (optional)
• Lime slices (optional)

Preparation

1. Combine 1 cup water and sugar in a small saucepan. Rub torn verbena to bruise; add to pan. Bring sugar mixture to a boil, stirring gently as needed to dissolve sugar evenly; cook 30 seconds. Remove from heat; cool completely. Strain mixture through a sieve over a bowl; discard solids.

2. Combine sugar mixture, gin, soda, and juice. Serve over ice. Garnish with verbena sprigs and lime slices, if desired.

Nutritional Information

Calories: 157

Fat: 0.0g (sat 0.0g,mono 0.0g,poly 0.0g)

Protein: 0.1g

Carbohydrate: 13.9g

Fiber: 0.1g

Cholesterol: 0.0mg

Iron: 0.0mg

Sodium: 10mg

Calcium: 5mg

Cynthia Nims, Cooking Light, JUNE 2009

Brandied Berry Milkshake

This recipe is also good without the alcohol, if you prefer.

Yield 4 servings (serving size: 1 cup

Ingredients

• 2 cups vanilla low-fat ice cream
• 1/2 cup blackberries
• 1/2 cup blueberries
• 1/2 cup sliced strawberries
• 1/2 cup 1% low-fat milk
• 1/4 cup brandy

Preparation

Place all ingredients in a blender; process until smooth.

Nutritional Information

Calories: 182 (18% from fat)

Fat: 3.7g (sat 2.1g,mono 1g,poly 0.3g)

Protein: 4.7g

Carbohydrate: 24.3g

Fiber: 1.9g

Cholesterol: 19mg

Iron: 0.4mg

Sodium: 65mg

Calcium: 153mg

Cynthia Nims, Cooking Light, JUNE 2006

Sparkling Sangria

Cava is a Spanish sparkling wine with less acidity than Champagne; you may substitute another sparkling wine, such as prosecco, if you prefer. Top each beverage with a mint sprig for a fragrant garnish.

Yield 8 servings (serving size: 1 cup)

Ingredients

• 1 cup cherries, pitted and halved
• 1 cup blueberries
• 1 cup raspberries
• 1 cup quartered small strawberries
• 1/2 cup chopped nectarine (about 1)
• 1/3 cup brandy
• 1 cup apricot nectar, chilled
• 1 (750-milliliter) bottle cava, chilled

Preparation

1. Combine the first 6 ingredients in a large pitcher, and chill for at least 2 hours. Stir in 1 cup nectar and wine. Serve immediately.

Nutritional Information

Calories: 153 (3% from fat)

Fat: 0.5g (sat 0.1g,mono 0.1g,poly 0.2g)

Protein: 0.9g

Carbohydrate: 17g

Fiber: 2.7g

Cholesterol: 0.0mg

Iron: 0.5mg

Sodium: 2mg

Calcium: 13mg

Jackie Mills, MS, RD, Cooking Light, JUNE 2008

Jamaica Margaritas

Hibiscus blossoms can be found at Latin grocery stores. Boiling the blossoms in a sugar-water mixture and then steeping infuses more flavor than just steeping them in warm water. This drink is especially good when made with premium-quality tequila.

Yield 8 servings (serving size: 1/2 cup margarita and 1 lime slice)

Ingredients

• 1 cup dried hibiscus blossoms (about 2 ounces)
• 3 cups water
• 3/4 cup sugar
• 1 1/4 cups tequila
• 1/2 cup fresh lime juice
• 1/3 cup Triple Sec or other orange-flavored liqueur
• 8 lime slices

Preparation

Place blossoms in a strainer; rinse under cold water. Combine blossoms, water, and sugar in a medium saucepan; bring to a boil. Reduce heat, and simmer 10 minutes. Strain; discard blossoms. Cover and chill hibiscus mixture.

Combine hibiscus mixture, tequila, juice, and Triple Sec. Serve over ice. Garnish with lime slices.

Nutritional Information

Calories: 205 (0.0% from fat)

Fat: 0.0g (sat 0.0g,mono 0.0g,poly 0.0g)

Protein: 0.1g

Carbohydrate: 24.7g

Fiber: 0.1g

Cholesterol: 0.0mg

Iron: 0.0mg

Sodium: 3mg

Calcium: 4mg

Jeanne Kelley, Cooking Light, JUNE 2006

Raspberry Rhubarb Pie

Refrigerated pie dough makes preparing this tasty dessert a snap. Cornstarch and tapioca ensure a velvety filling by thickening the fruit juices.

Yield 12 servings (serving size: 1 wedge)

Nutritional Information

• 2 tablespoons uncooked quick-cooking tapioca
• 4 1/2 cups fresh raspberries (about 24 ounces)
• 3 1/2 cups chopped fresh rhubarb (about 6 stalks)
• 1 cup packed brown sugar
• 1/4 cup cornstarch
• 2 tablespoons crème de cassis (black currant–flavored liqueur)
• 1/8 teaspoon salt
• 1/2 (15-ounce) package refrigerated pie dough (such as Pillsbury)
• Cooking spray
• 6 tablespoons all-purpose flour
• 1/4 cup sliced almonds
• 2 tablespoons brown sugar
• 2 tablespoons chilled butter, cut into small pieces
• 1/4 teaspoon almond extract
• 1/8 teaspoon salt
  

Preparation

1. Preheat oven to 350°.

2. Place tapioca in a spice or coffee grinder; process until finely ground. Combine tapioca, raspberries, and next 5 ingredients (through 1/8 teaspoon salt) in a bowl; toss well. Let raspberry mixture stand 10 minutes; stir to combine.

3. Roll 1 (9-inch) dough portion into an 11-inch circle. Fit dough into a 9-inch pie plate coated with cooking spray, draping excess dough over edges. Spoon raspberry mixture and any remaining liquid into dough. Fold edges under; flute. Bake at 350° for 40 minutes.

4. While pie bakes, place flour and remaining ingredients in a food processor; pulse 10 times or until mixture resembles coarse crumbs.

5. Increase the oven temperature to 375°.

6. Sprinkle topping evenly over pie. Bake at 375° for 15 minutes or until topping is golden brown and filling is thick and bubbly. Cool completely on a wire rack.

Nutritional Information

Calories: 248

Fat: 7.9g (sat 3g,mono 3.4g,poly 0.5g)

Protein: 2g

Carbohydrate: 43.3g

Fiber: 4g

Cholesterol: 7mg

Iron: 1.1mg

Sodium: 146mg

Calcium: 65mg

Maureen Callahan, Cooking Light, JUNE 2009

Heirloom Tomato and Avocado Stack

For the prettiest presentation, choose purple, orange, green, and red heirloom tomatoes. Cilantro lends the dressing peppery flavor and a subtle green hue. Vary the taste of the dressing by using basil and lemon rind. The dressing will keep for a couple of days in the refrigerator, so consider doubling the recipe to keep some on hand.

Yield 4 servings

Ingredients

• Dressing:
• 1/3 cup low-fat buttermilk
• 1/4 cup chopped fresh cilantro
• 2 tablespoons reduced-fat sour cream
• 1 tablespoon reduced-fat mayonnaise
• 1/2 teaspoon grated lime rind
• 1/4 teaspoon minced fresh garlic
• 1/4 teaspoon salt
• 1/8 teaspoon ground cumin
• Dash of ground red pepper
  
• 
  Salad:
• 4 medium heirloom tomatoes (about 2 pounds)
• 1/4 teaspoon salt
• 1/4 cup very thinly vertically sliced red onion
• 1 cup diced peeled avocado (about 1 small)
• Coarsely ground black pepper (optional)

Preparation

1. To prepare dressing, combine first 9 ingredients in a small food processor or blender; process 30 seconds or until pureed, scraping sides of bowl occasionally. Cover and chill.

2. To prepare salad, slice each tomato crosswise into 4 equal slices (about 1/2 inch thick). Place 1 tomato slice on each of 4 salad plates; sprinkle slices evenly with 1/4 teaspoon salt. Top each serving with a few onion pieces and about 1 tablespoon avocado. Repeat layers 3 times, ending with avocado. Drizzle 2 tablespoons dressing over each serving; sprinkle with black pepper, if desired.

Nutritional Information

Calories: 115 (59% from fat)

Fat: 7.6g (sat 1.8g,mono 4g,poly 0.9g)

Protein: 3g

Carbohydrate: 11.1g

Fiber: 3.5g

Cholesterol: 4mg

Iron: 0.9mg

Sodium: 366mg

Calcium: 53mg

Maureen Callahan, Cooking Light, JUNE 2008

Grilled Peaches over Arugula with Goat Cheese and Prosciutto

For a bit of crunch, sauté the prosciutto in a nonstick skillet over medium-high heat for two minutes or until crisp.

Yield 6 servings (serving size: about 1 1/3 cups arugula mixture, 3 peach wedges, about 1/3 ounce prosciutto, 1 1/2 teaspoons balsamic syrup, and 1 teaspoon cheese)

Ingredients

• 1/4 cup balsamic vinegar
• 2 tablespoons honey
• 3 peaches, pitted and each cut into 6 wedges
• Cooking spray
• 1 tablespoon extravirgin olive oil
• 1/8 teaspoon freshly ground black pepper
• Dash of kosher salt
• 10 cup trimmed arugula (about 10 ounces)
• 2 ounces thinly sliced prosciutto, cut into 1/4-inch strips
• 2 tablespoons crumbled goat cheese

Preparation

1. Bring vinegar to a boil in a small saucepan over medium-high heat. Reduce heat, and simmer until vinegar is reduced to 2 tablespoons (about 2 minutes). Remove from heat; stir in honey. Cool to room temperature.

2. Prepare grill to high heat.

3. Place peach wedges on grill rack coated with cooking spray; grill 30 seconds on each side or until grill marks appear but peaches are still firm. Remove from grill; set aside.

4. Combine oil, pepper, and salt in a large bowl, stirring with a whisk. Add arugula, tossing gently to coat. Arrange arugula mixture on a platter. Top with peach wedges and prosciutto. Drizzle with balsamic syrup; sprinkle with cheese.

Nutritional Information

Calories: 100 (36% from fat)

Fat: 4g (sat 1g,mono 2.4g,poly 0.5g)

Protein: 3.9g

Carbohydrate: 13.1g

Fiber: 1.3g

Cholesterol: 7mg

Iron: 0.8mg

Sodium: 183mg

Calcium: 61mg

Laura Zapalowski, Cooking Light, JUNE 2008

Salmon Fillets with Roasted Corn Relish

This entire dish is prepared on the grill, infusing both the relish and salmon with a bit of smokiness.

Yield 4 servings (serving size: 1 fillet and 3/4 cup relish)

Ingredients

• 4 Anaheim chiles
• Cooking spray
• 2 shucked ears corn
• 1 cup diced tomato
• 1/4 cup chopped fresh cilantro
• 6 tablespoons fresh lime juice
• 1 teaspoon salt, divided
• 1/2 teaspoon freshly ground black pepper, divided
• 1 teaspoon ground cumin
• 4 (6-ounce) skinless salmon fillets

Preparation

Prepare grill.

Place chiles on grill rack coated with cooking spray; grill 5 minutes on each side or until blackened. Place chiles in a heavy-duty zip-top plastic bag; seal. Let stand 5 minutes. Peel chiles; cut in half lengthwise. Discard seeds and membranes. Cut chiles into 1/4-inch strips.

Place corn on grill rack coated with cooking spray; grill 10 minutes or until lightly browned, turning occasionally. Cool slightly. Cut kernels from cobs.

Combine chiles, corn, tomato, cilantro, and juice; toss gently. Add 1/2 teaspoon salt and 1/4 teaspoon black pepper.

Combine remaining 1/2 teaspoon salt, remaining 1/4 teaspoon black pepper, and cumin, stirring well. Rub spice mixture evenly over both sides of salmon. Place salmon on grill rack coated with cooking spray; grill 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with relish.

Nutritional Information

Calories: 304 (33% from fat)

Fat: 11.3g (sat 2.6g,mono 4.8g,poly 2.9g)

Protein: 33.9g

Carbohydrate: 18.1g

Fiber: 2.7g

Cholesterol: 80mg

Iron: 1.7mg

Sodium: 671mg

Calcium: 39mg

Cynthia Nims, Cooking Light, JUNE 2007

Pulled Chicken Sandwiches

Um... I can't wait to try these. Holy yumminess, Batman.

The chicken and sauce can be made up to two days ahead and stored in the refrigerator. Reheat the mixture in a saucepan before serving.

Yield 8 servings (serving size: 1 sandwich)

Ingredients

• Chicken:
• 2 tablespoons dark brown sugar
• 1 teaspoon paprika
• 1 teaspoon chili powder
• 3/4 teaspoon ground cumin
• 1/2 teaspoon ground chipotle chile pepper
• 1/2 teaspoon salt
• 1/4 teaspoon ground ginger
• 2 pounds skinless, boneless chicken thighs
• Cooking spray
• 
  Sauce:
• 2 teaspoons canola oil
• 1/2 cup finely chopped onion
• 2 tablespoons dark brown sugar
• 1 teaspoon chili powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dry mustard
• 1/4 teaspoon ground allspice
• 1/8 teaspoon ground red pepper
• 1 cup ketchup
• 2 tablespoons cider vinegar
• 1 tablespoon molasses
• 
  Remaining ingredients:
• 8 (2-ounce) sandwich rolls, toasted
• 16 hamburger dill chips

Preparation

Prepare grill.

To prepare chicken, combine first 7 ingredients in a small bowl. Rub spice mixture evenly over chicken. Place chicken on a grill rack coated with cooking spray; cover and grill 20 minutes or until a thermometer registers 180°, turning occasionally. Let stand for 5 minutes. Shred with 2 forks.

To prepare sauce, heat canola oil in a medium saucepan over medium heat. Add onion; cook for 5 minutes or until tender, stirring occasionally. Stir in 2 tablespoons sugar and next 5 ingredients (through pepper); cook 30 seconds. Stir in ketchup, vinegar, and molasses; bring to a boil. Reduce heat, and simmer 10 minutes or until slightly thickened, stirring occasionally. Stir in chicken; cook 2 minutes or until thoroughly heated.

Place about 1/3 cup chicken mixture on bottom halves of sandwich rolls; top each serving with 2 pickle chips and top roll half.

Nutritional Information

Calories: 365 (23% from fat)

Fat: 9.1g (sat 2.8g,mono 2.6g,poly 2.6g)

Protein: 28.2g

Carbohydrate: 42.8g

Fiber: 2g

Cholesterol: 94mg

Iron: 3.4mg

Sodium: 877mg

Calcium: 78mg

David Bonom, Cooking Light, JUNE 2006

Lobster Rolls

One of the world's most luscious sandwiches, the lobster roll is an affordable way to stretch and enjoy this premium ingredient. The humble hot dog bun is traditional here, an important component that won't upstage the star. You can make the mayo-based lobster filling up to a day ahead and keep it refrigerated until just before serving

Yield 8 servings (serving size: 1 sandwich)

Ingredients

• 5 tablespoons canola mayonnaise
• 1/4 cup finely chopped celery
• 3 tablespoons minced onion
• 2 tablespoons whole milk Greek-style yogurt (such as Fage)
• 1 1/2 teaspoons chopped fresh dill
• 1/2 teaspoon kosher salt
• 1/8 teaspoon ground red pepper
• 1 pound cooked lobster meat, cut into bite-sized pieces (about 3 [1 1/2-pound] lobsters)
• 2 tablespoons butter, melted
• 8 (1 1/2-ounce) hot dog buns
• 8 Bibb lettuce leaves

Preparation

1. Combine first 7 ingredients in a medium bowl, stirring well. Add lobster to mayonnaise mixture; toss. Cover and chill 1 hour.

2. Brush butter evenly over cut sides of buns. Heat a large skillet over medium-high heat. Place buns, cut sides down, in pan; cook 2 minutes or until toasted. Line each bun with 1 lettuce leaf; top with 1/3 cup lobster mixture.

Nutritional Information

Calories: 272

Fat: 12.3g (sat 3.3g,mono 5.1g,poly 2.9g)

Protein: 16.3g

Carbohydrate: 22.9g

Fiber: 1.2g

Cholesterol: 52mg

Iron: 1.9mg

Sodium: 629mg

Calcium: 105mg

Bill and Cheryl Jamison, Cooking Light, JUNE 2009

Mango Rice Salad with Grilled Shrimp

This dish teams sweet mangoes with curry-marinated shrimp and crunchy vegetables. Customize the recipe to suit your preferences--try chicken in place of shrimp, or omit the shrimp and serve the salad cold or at room temperature as a side dish. For added flavor, use basmati or jasmine rice.

Yield 6 servings (serving size: 2 skewers and about 1 cup salad)

Ingredients

• 1 tablespoon minced fresh garlic
• 1 tablespoon minced peeled fresh ginger
• 1 tablespoon low-sodium soy sauce
• 4 teaspoons curry powder
• 1/8 teaspoon ground red pepper
• 1/8 teaspoon ground cumin
• 1 1/2 pounds medium shrimp, peeled and deveined (about 36 shrimp)
• 2 cups water
• 2/3 cup light coconut milk
• 1 1/4 cups uncooked long-grain rice
• 3/4 cup shredded carrot
• 2 cups diced peeled mango (about 2 mangoes)
• 1 1/2 cups diced red bell pepper
• 1/2 cup sliced green onions
• 1 tablespoon chopped fresh cilantro
• 1 tablespoon chopped fresh parsley
• 2 tablespoons fresh lime juice
• 1/2 teaspoon salt
• Cooking spray
• Cilantro sprigs (optional)

Preparation

Combine first 6 ingredients in a medium bowl. Add shrimp; toss to coat. Cover and chill 1 hour.

Bring water and coconut milk to a boil in a medium saucepan; add rice. Cover, reduce heat, and simmer 15 minutes or until the liquid is absorbed. Add carrot and next 7 ingredients (through salt); toss gently to combine.

Prepare grill or grill pan to medium-high heat.

Thread 3 shrimp onto each of 12 (6-inch) skewers. Place skewers on grill rack or grill pan coated with cooking spray; grill 3 minutes on each side or until shrimp are done. Serve skewers over salad. Garnish with cilantro sprigs, if desired.

Nutritional Information

Calories: 342 (11% from fat)

Fat: 4.1g (sat 1.8g,mono 0.5g,poly 1g)

Protein: 27.4g

Carbohydrate: 48.9g

Fiber: 2.9g

Cholesterol: 172mg

Iron: 5.3mg

Sodium: 478mg

Calcium: 95mg

Cynthia Nicholson, Cooking Light, JUNE 2005

Kiwi Colada

Here's a fun twist on the classic summertime umbrella drink. Kiwifruit and melon liqueur give the cocktail a green hue and slightly tangy flavor. Although we used green kiwi, you can substitute the golden variety for a sweeter taste and golden color.

Yield 6 servings (serving size: about 3/4 cup)

Ingredients

• 5 peeled kiwifruit, divided
• 3 cups ice
• 1/4 cup light rum
• 1/4 cup Midori (melon-flavored liqueur)
• 3 tablespoons Cream of Coconut (such as Coco Lopez)
• 1 (8-ounce) can crushed pineapple in juice, undrained

Preparation

Cut 4 kiwifruit into quarters, and place in a blender. Set remaining kiwifruit aside. Add ice and remaining ingredients to blender; process until smooth. Strain mixture through a sieve into a pitcher; discard seeds. Divide evenly among 6 glasses. Cut remaining kiwifruit into 6 slices; garnish each glass with 1 kiwifruit slice.

Nutritional Information

Calories: 143 (10% from fat)

Fat: 1.6g (sat 1g,mono 0.0g,poly 0.2g)

Protein: 0.6g

Carbohydrate: 23.1g

Fiber: 2.5g

Cholesterol: 0.0mg

Iron: 0.4mg

Sodium: 11mg

Calcium: 17mg

Cynthia Nicholson, Cooking Light, JUNE 2005

Hazelnut Crusted Scallops

Yield Makes 2 servings

Ingredients

• 5 tablespoons butter, divided
• 1/2 cup dry white wine
• 1/4 cup heavy whipping cream
• 1 teaspoon fresh thyme
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• Pinch of grated or ground nutmeg
• 1 pound sea or bay scallops, drained
• 1/4 cup panko (Japanese breadcrumbs)
• 1/4 cup finely chopped hazelnuts
• Hot cooked pasta
• Garnish: fresh thyme sprigs

Preparation

Preheat oven to 375°.

Melt 4 tablespoons butter in a cast-iron or ovenproof skillet. Stir in wine and next 5 ingredients. Add scallops, turning to coat. Remove from heat.

Melt remaining 1 tablespoon butter in a small bowl in the microwave, and stir in panko and nuts. Sprinkle mixture over scallops. Bake at 375° for 10 to 12 minutes or until bubbly and golden brown. Serve with hot cooked pasta. Garnish, if desired.

Julia Rutland, Coastal Living, NOVEMBER 2007

Double Mango Pudding

3 Mangoes, peeled and divided
2 1/4 cups water, divided
1/2 sugar
1 Tbs unflavored gelatin
1/4 cup whipping cream

Coarsely chop 2 mangoes. Dice the remaining mangoes.

Combine coarsely chopped mangoes and 1/4 cup water in a blender; process until smooth. Press puree through a fine sieve over a bowl; discard solids.

Bring 3/4 cup water to a boil in a medium saucepan. Add sugar to pan, stirring until dissolved. Remove from heat. Stir in the remaining 1 1/4 cups water. Sprinkle unflavored gelatin over water in the saucepan; let stand 1 minute. Add the mango puree, stirring with a whisk. Pour the mixture evenly into each of 8 (6 oz.) ramekins or custard cups. Cover and chill overnight or until set. Top evenly with diced mango.

Place cream in a medium bowl; beat with a mixer at high speed until stiff peaks form. Serve with pudding.

Yield: 8 servings
(Serving size: 1 ramekin and 1 Tbs whipping cream)

From Cooking Light, Jan/Feb 2009.