Make It Easy, Make It Light, More than 200 Quick Recipes for Tasty, Healthful Dishes

Chapter 1

APPETIZERS

CRUDITÉS

Crudités are crisp, fresh raw vegetables often served with a dip. They are crunchy, satisfying, and when attractively arranged in a basket, provide the perfect appetizer for any dinner. The Make-It-Easy trick to cutting up crudités is to select those vegetables that need as little work as possible.

There are some gadgets that help in the preparation of crudités such as a radish decorator or serrated knife. These tools shorten preparation time and make the vegetables look more appealing without additional effort.

The following is a list of vegetables that can easily be cut and organized as crudités, in a basket, bowl, or prettily arranged on a plate. Remember to select vegetables in season which are the freshest, best looking, and least costly.

Asparagus: Very thin asparagus can be eaten raw. Simply wash well, break off fibrous stem ends, and serve. Thicker asparagus should be parboiled for 1 to 2 minutes, drained, run under cold water, and drained again.

Broccoli Florets: Wash broccoli and cut off the florets. (The stems can be reserved for another use.)

Belgian Endive: Belgian endive, not to be confused with curly endive, is a compact, white, cigar-shaped vegetable. Separate the leaves and, if necessary, wipe with a damp towel. Belgian endive should not be soaked in water or it will become too bitter.

Bell Peppers: Green, Red, Yellow, or Purple: Wash, remove the seeds, and cut into thick slices.

Carrots: Peeling and cutting carrots or celery is often time-consuming. Best to do lots of carrots and keep them in a container in the refrigerator, covered with water. Change the water every other day.

Cauliflower Florets: Wash cauliflower, break into florets, and discard sterns.

Celery: Best to do lots of celery at one time and keep in a container in the refrigerator, covered with water. Change the water every other day.

Cherry Tomatoes: Wash, but leave the stems on -- they look prettier and most guests do not mind.

Cucumbers: Use "European" hothouse cucumbers, which need no peeling or seeding, or unwaxed American cucumbers, found at local produce stands, which need seeding. Wash and slice into spears or circles using a serrated slicer if available.

Daikon (Oriental Radish or Icicle Radish): Peel off only a thin layer of skin with a vegetable peeler and slice with a serrated knife into strips or circles.

Fennel: Florentine fennel, also called finocchio, resembles a pregnant bunch of celery. Cut off the feathery tops at bulb level. Remove the tough outer stalks, wash, cut off the hard base, and cut with the grain into slices.

Green Beans: Wash, break off the tips, if desired, and serve.

Jicama: A crunchy Mexican vegetable with a sweet taste, similar to a fresh water chestnut. Peel, and cut with a serrated knife into sticks that resemble french fries, or slice into thin pieces. Jicama can also be cut with cookie cutters into a variety of shapes.

Kohlrabi: Also called "cabbage turnip." Select small kohlrabi, trim the tops, pare the outside, and slice into strips.

Mushrooms: The easiest way to clean them is to dip a mushroom brush or paper towel into lemon juice and brush or wipe away any dirt, which will also prevent the mushrooms from discoloring. Trim a small piece off the bottom of the stem and serve whole or cut in half.

Red Radishes: Wash and remove the ends. Use a radish flowering tool, if desired, for a pretty presentation. White radishes should be scrubbed with the ends removed.

Scallions: Slice off the root ends, wash, and retain the greens.

Snow Pea Pods or Sugar Snap Peas: Wash, and if possible, remove the strings by pulling from the top down the sides.

Summer Squash: Pattypan, Yellow Crookneck, or Zucchini: Wash and slice into spears or circles with a serrated slicer if available. The new miniature varieties, sometimes called courgettes, can be left whole.

Turnips: Peel and slice.

THREE DIPS FOR CRUDITÉS

Curried Yogurt Dip

Serves: 6

Calories: 77 per serving

Preparation Time: 10 minutes

This spicy dip is prepared with low-fat yogurt, and yet still has a creamy consistency and flavor.

1 cup plain low-fat yogurt

3 tablespoons mayonnaise

1/2 teaspoon curry powder or to taste

1/8 teaspoon grated fresh ginger, or pinch of ground

Pinch of sugar

Salt and freshly ground white pepper to taste

1. Place all the ingredients in a food processor or blender and puree until smooth.

2. Place in a covered container and chill until ready to serve.

COOK NOTE: Curry powder is actually a blend of spices usually containing cardamom, cloves, coriander (cilantro), cumin, dill, fenugreek, ginger, mace, pepper, and turmeric. Taste varies from brand to brand, so try out several to find the one you like best.

VARIATION:

* The dip can be used as a salad dressing or even a topping for cold fish or vegetables.

Yogurt-Dill Dip

Serves: 8

Calories: 48 per serving

Preparation Time: 10-15 minutes

In place of rich sour cream, this dip is prepared with low-fat yogurt and a touch of mayonnaise. Besides crudités, serve this tangy herb dip with cold poached fish, or use it as a creamy salad dressing.

1 cup plain low-fat yogurt

2 tablespoons mayonnaise

2 tablespoons minced scallions (green and white parts included)

1 1/2 tablespoons freshly snipped dill, or 1/2 teaspoon dried

2 teaspoons lemon juice

2 teaspoons capers, drained

1/2 teaspoon Dijon mustard

Pinch of sugar

Salt and freshly ground white pepper to taste

1. Fold the ingredients together in a large bowl.

2. Serve immediately or chill in a covered container until ready to use.

VARIATIONS:

* The dip can be pureed in a food processor or blender, but much of the texture will be lost.

* Chopped fresh basil, tarragon, parsley, or a combination of all three can be added.

MAKE-IT-EASY TIP:

* When fresh dill is abundant, chop and freeze extra quantities in small containers to have on hand to add to sauces, soups, or other dishes. Fresh dill, chopped and frozen, is preferable to the dried variety.

Tofu Dip

Serves: 8

Calories: 74 per serving

Preparation Time: 10-15 minutes

Tofu or bean curd cake is a wonderfully inexpensive source of protein. If possible, use Chinese tofu, which is firmer and less watery than other varieties. Serve this dip with crudités.

1 1-pound package refrigerated Chinese tofu (bean curd), drained and patted dry on paper towels (see Notes)

2 tablespoons roasted sesame seeds

2 tablespoons lemon juice

1 1/2 tablespoons Japanese rice or white wine vinegar

1 1/2 tablespoons reduced-sodium soy sauce

2 teaspoons finely minced fresh ginger

2 teaspoons toasted sesame oil

1 teaspoon sugar

1 teaspoon finely minced garlic

Salt and freshly ground white pepper to taste

Garnish: minced scallion greens

1. In a food processor or blender combine the dip ingredients and process until smooth; refrigerate until ready to serve.

2. Serve the dip chilled topped with scallion greens and surrounded by crudités.

COOK NOTES: Tofu is available in 1-pound or occasionally in 14.2-ounce packages. Either size will work in this recipe.

If only Japanese or soft-variety of bean curd is available, you can press the water from the curds to make them firmer. To press, wrap each bean curd cake (or slice the whole cake into 2" horizontal lengths) in cheesecloth and place in a large dish; place a 2- to 3-pound weight on top (a large book or several cans will do). After 1 hour, unwrap the bean curd and proceed with the recipe.

VARIATION:

* Use tofu dip as a salad dressing for any type of greens.

Celery Root Remoulade

Serves: 8

Calories: 131 per serving

Preparation Time: 10-15 minutes

Chilling Time: 1 hour

Celery root, also called celeriac or celery knob, is a turnip-rooted celery used extensively in France for flavoring much as we use celery. Celery Root Remoulade, traditionally prepared with a rich mayonnaise sauce, is the most familiar dish for this vegetable. This light version is prepared with low-fat yogurt.

1 1-pound celery root, peeled (see Notes)

Remoulade

1 cup plain low-fat yogurt

2 tablespoons mayonnaise

2 tablespoons grainy-style Dijon mustard

1 tablespoon finely chopped fresh chives

1 tablespoon capers, drained

2 teaspoons lemon juice

1/2 teaspoon crumbled dried tarragon

Salt and freshly ground white pepper to taste

Garnish

Lettuce leaves

Thin crackers

1. Grate the celery root in a food processor or cut by hand into julienne strips.

2. In a small bowl whisk the remoulade sauce until smooth. Pour over the celery foot and toss until coated. Chill for 1 hour.

3. Serve on a lettuce-lined platter accompanied by thin crackers.

COOK NOTES: Select medium-sized firm celery roots with green tops.

Do not let the cut celery root remain standing or it tends to discolor. If it must stand for any length of time, place in acidulated water, a combination of lemon juice and water, to prevent discoloring. Drain well and proceed with the recipe.

VARIATION:

* Celery root remoulade is most often served as a first course, but it is also a lovely accompaniment to roast poultry or a garnish for leafy salads.

Oysters on the Half-Shell with Salsa

Serves: 4

Calories: 97 per serving

Preparation Time: 10 minutes

Oysters are a low-cholesterol seafood. They are best in flavor from September through April, when they are not spawning. Fresh oysters should have a fresh seaweed aroma with perhaps just a hint of iodine, while any that have a strong, sharp odor should be avoided. Oysters served on the half shell should be alive when opened.

Fresh seaweed or shredded daikon (Japanese radish)

1 dozen medium fresh, plump oysters, shucked

1/3 cup Mexican Salsa (page 82)

1. Arrange the seaweed or daikon in a nest on 4 plates.

2. Make sure the muscle attaching the oyster to its bottom shell is severed and place 3 oysters, in their shells, on each of the plates.

3. Top each oyster with salsa and serve chilled.

VARIATION:

* Serve plain oysters with a sprinkling of lemon or lime juice on a bed of fresh dill.

MAKE-IT-EASY TIP:

* Most fish markets will shuck the oysters and provide seaweed upon request.

Spinach Tart

Serves: 10

Calories: 142 per serving

Preparation Time: 20-25 minutes

Cooking Time: 40-45 minutes

This quichelike appetizer is made with phyllo pastry, paper-thin sheets prepared from flour, water, cornstarch, and vegetable oil. Phyllo (or filo) is used in many Greek, Middle Eastern, and eastern European recipes, and can be purchased fresh or frozen at Middle Eastern groceries or many supermarkets. This light and crisp crust needs only a light brushing of butter or margarine on the layers and is consequently lower both in calories and fat than a traditional butter or oil pastry.

Filling:

1 teaspoon olive oil

2 scallions, finely chopped (green and white parts included)

1/2 cup frozen chopped spinach, thawed and squeezed dry

3/4 cup part-skim ricotta cheese

3/4 cup low-fat milk

2 ounces Neufchâtel or light cream cheese

3 eggs, separated

1/4 cup grated part-skim mozzarella cheese

1 tablespoon grated Parmesan cheese

2 tablespoons chopped fresh basil, or 1/2 teaspoon crumbled dried

1 teaspoon finely minced garlic

1 teaspoon grated lemon rind

1/4 teaspoon grated nutmeg

Salt and freshly ground white pepper to taste

4 sheets phyllo pastry (see Notes)

1 1/2 tablespoons unsalted butter or margarine, melted

1. Preheat the oven to 375°F. Generously coat a 9" pie plate with vegetable cooking spray.

2. In a small nonstick skillet heat the oil and sauteé the scallions over medium heat for 6 to 7 minutes, or until just softened, stirring occasionally. Add the spinach, and continue to stir until well-mixed.

3. With an electric mixer (or food processor pulsating) combine the ricotta, milk, Neufchâtel, egg yolk, mozzarella, Parmesan, basil, garlic, lemon rind, nutmeg, and salt and pepper; beat until smooth. Add the spinach mixture and continue to beat until well-mixed but not pureed. Whip the egg whites until stiff and gently fold into the spinach mixture with a spatula.

4. Place the 4 sheets of phyllo pastry in the prepared pan, crisscrossing them on the bottom (see illustration) and brushing each lightly with butter or margarine. Trim the pastry to leave a 2" overhanging edge.

5. Place the filling in the pan, roll the outer edges of the overhanging pastry toward the filling, tucking it in and rolling to create a rim. Brush the edges lightly with the remaining butter or margarine. (See illustration.)

6. Place the pan on cookie sheet, place in the bottom third of the oven, and bake for 35 to 40 minutes, or until set.

7. Allow the quiche to cool slightly and serve warm, or at room temperature, cut into wedges.

COOK NOTES: Phyllo pastry tends to dry out quickly. Do not open the package of phyllo until the filling is prepared, as the leaves will dry out and become difficult to work with. Once opened, place the contents of the package on a dry fiat surface and keep covered with plastic wrap and a dampened tea towel as you assemble the dish.

If the phyllo dough is frozen when purchased, thaw it overnight in the refrigerator prior to use. Also it's best left at room temperature, unopened, for 1 to 2 hours before using.

Unused phyllo leaves can be rerolled in waxed paper, and replaced in the original plastic cover, sealed securely, and stored in the refrigerator. Once thawed, the leaves should not be refrozen or they will become crumbly.

VARIATION:

* The quiche filling can be baked without the crust, topped by sliced tomatoes, and served as a side dish.

Terrine of Chicken with Mustard Sauce Coating

Serves: 10

Calories: 133 per serving

Preparation Time: 25 minutes

Cooking Time: 1 hour

Chilling Time: 4-6 hours or overnight

This pâté makes a beautiful presentation when frosted with a mustard coating prepared with low-fat yogurt and topped with chopped tomatoes. The pâté can be prepared 1 to 2 days in advance and refrigerated until serving time. This sauce also makes a good clip for crudités.

Pâté:
12 leaves spinach (about 1/2 bunch), washed, stems removed

1 pound...