 Sonoma Salad with Tomatoes and Feta
Start to finish: 20 minutes
Makes: 4 servings
8 cups torn mixed salad greens
12 ounces cooked skinless chicken or turkey breast, lean beef, or pork, sliced
1 cup cherry tomatoes, halved
½ cup sliced, halved cucumber
¼ cup small fresh basil leaves
1 recipe Red Wine Vinaigrette (see recipe, page 152)
Kosher salt
Freshly ground black pepper
¼ cup crumbled feta or goat cheese (1 ounce)
1 tablespoon pine nuts, toasted
1. In a very large bowl combine greens, meat, tomatoes, cucumber, and basil. Drizzle with Red Wine Vinaigrette. Toss to coat. Season to taste with kosher salt and pepper. Top with feta cheese and pine nuts. Serve immediately.
Nutrition Facts per serving: 267 cal., 13 g total fat (3 g sat. fat), 80 mg chol., 318 mg sodium, 6 g carbo., 2 g fiber, 30 g pro.
Shrimp with Serranos
Start to finish: 25 minutes
Makes: 4 servings
1 pound fresh or frozen peeled and deveined medium shrimp
2 tablespoons extra-virgin olive oil
¼ cup chopped shallots-
3 cloves garlic, minced (1½ teaspoons minced)
¼ cup chopped red sweet pepper
2 to 3 fresh serrano or jalapeño chile peppers, seeded and finely chopped*
1 tablespoon lemon juice
1 tablespoon chopped fresh cilantro
1. Thaw shrimp, if frozen. Rinse shrimp; pat dry with paper towels. Set aside.
2. In a large skillet heat oil over medium-high heat. Add shallots and garlic; stir-fry for 1 minute. Add peppers. Stir-fry for 1 minute more. Add shrimp; stir-fry for 2 to 3 minutes or until shrimp are opaque. Drizzle with lemon juice. Sprinkle with cilantro.
Nutrition Facts per serving: 195 cal., 9 g total fat (1 g sat. fat), 172 mg chol., 171 mg sodium, 5 g carbo., 0 g fiber, 24 g pro.
*Note: Because hot chile peppers contain oils that can burn your skin and eyes, wear rubber or plastic gloves when working with them. If your bare hands do touch the chile peppers, wash your hands well with soap and water.

California Chicken Salad
Start to finish: 35 minutes
Makes: 6 servings
1 pound cubed cooked chicken breast
2 Granny Smith apples, cored and chopped
1 cup chopped celery (2 stalks)
½ cup chopped green onions
2 tablespoons chopped fresh flat-leaf parsley
¼ cup light dairy sour cream
¼ cup red wine vinegar
3 tablespoons mayonnaise or salad dressing
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
¼ cup chopped walnuts, toasted
6 cups torn mixed salad greens
1. In a large bowl combine chicken, apples, celery, green onions, and
parsley. Stir in sour cream, red wine vinegar, mayonnaise, kosher salt,
and pepper. Stir walnuts into chicken mixture. Divide greens among 6
serving plates; top with chicken mixture.
Nutrition Facts per serving: 258 cal., 12 g total fat (2 g sat. fat),
70 mg chol., 288 mg sodium, 11 g carbo., 3 g fiber, 26 g pro.
Tunisian Carrot Salad
Prep: 20 minutes
Cook: 5 minutes
Stand: 30 minutes
Makes: 4 servings
1 pound carrots, sliced ¼ to ½ inch thick
¼ cup Harissa Sauce (see recipe, page 142)
1 clove garlic, minced (½ teaspoon minced)
¼ cup pitted kalamata olives, coarsely chopped
¼ cup crumbled feta cheese (1 ounce)
4 lemon wedges
1. In a covered large saucepan cook carrots in a small amount of
boiling water for 5 minutes. Drain; rinse with cold water to cool
quickly. Drain well. Place carrots in a medium bowl. Add Harissa Sauce
and garlic; toss to combine. Cover and let stand at room temperature
for 30 minutes to develop flavors; stir occasionally.
2. Sprinkle servings with olives and feta. Serve with lemon wedges.
Nutrition Facts per serving: 136 cal., 8 g total fat (2 g sat. fat), 8 mg chol., 340 mg sodium, 18 g carbo., 6 g fiber, 3 g pro.
Garlic and Mint Chicken Breasts
Prep: 15 minutes
Marinate: 4 to 24 hours
Grill: 12 minutes
Makes: 4 servings
½ cup fresh mint leaves
1 tablespoon lemon juice
1 tablespoon extra-virgin olive oil
1 tablespoon reduced-sodium soy sauce
1 teaspoon chili powder
¼ teaspoon freshly ground black pepper
4 cloves garlic
4 skinless, boneless chicken breast halves (1¼ to 1½ pounds)
Fresh mint sprigs (optional)
1. For marinade, in a blender combine mint leaves, lemon juice, oil,
soy sauce, chili powder, pepper, and garlic. Cover and blend until
smooth.
2. Place chicken in a self-sealing plastic bag set in a shallow dish.
Pour marinade over chicken. Seal bag; turn to coat chicken. Marinate in
refrigerator for 4 to 24 hours, turning bag occasionally.
3. Drain chicken, discarding marinade. For a charcoal grill, place
chicken on the rack of an uncovered grill directly over medium coals.
Grill for 12 to 15 minutes or until no longer pink (170°F), turning
once halfway through grilling. (For a gas grill, preheat grill. Reduce
heat to medium. Place chicken on grill rack over heat. Cover and grill
as above.) If desired, garnish with mint sprigs.
Nutrition Facts per serving: 202 cal., 6 g total fat (1 g sat. fat), 82
mg chol., 228 mg sodium, 2 g carbo., 0 g fiber, 34 g pro.
Grilled Tuna with Rosemary
Prep: 10 minutes
Grill: 8 minutes
Makes: 4 servings
1 pound fresh or frozen tuna, halibut, or salmon steaks, cut 1 inch thick
2 teaspoons extra-virgin olive oil
2 teaspoons lemon juice
⅛ teaspoon kosher salt
⅛ teaspoon freshly ground black pepper
2 cloves garlic, minced (1 teaspoon minced)
2 teaspoons chopped fresh rosemary or tarragon or 1 teaspoon dried rosemary or tarragon, crushed
1 tablespoon drained capers, slightly crushed
Fresh rosemary sprigs (optional)
1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut
fish into 4 serving-size pieces. Brush both sides of fish with oil and
lemon juice; sprinkle with kosher salt and pepper. Sprinkle garlic and
rosemary evenly onto fish; rub in with your fingers.
2. For a charcoal grill, place fish on the greased rack of an uncovered
grill directly over medium-hot coals. Grill for 8 to 12 minutes or
until fish flakes easily when tested with a fork, turning once halfway
through grilling. (For a gas grill, preheat grill. Reduce heat to
medium. Place fish on grill rack over heat. Cover and grill as above.)
3. Top fish with capers. If desired, garnish with fresh rosemary.
Nutrition Facts per serving: 145 cal., 3 g total fat (1 g sat. fat), 51
mg chol., 179 mg sodium, 1 g carbo., 0 g fiber, 27 g pro.
Broiler method: Place fish on the greased unheated rack of a broiler
pan. Broil 4 inches from the heat for 8 to 12 minutes or until fish
flakes easily when tested with a fork, turning once halfway through
broiling.
Copyright © 2006 Dr. Connie Guttersen, R.D., Ph.D.
Dr. Connie Peraglie Guttersen, R.D., Ph.D., a leading nutrition expert,
has devoted her career to developing flavorful approaches to healthy
eating and weight reduction.
A registered dietitian, culinary professional, and nutrition consultant
to the world-famous Culinary Institute of America at Greystone, Dr.
Guttersen delivers key nutrition messages to the food industry, media,
and health professionals by bringing together the art and science of
food. She has focused extensively on the health benefits of diets
inspired by Mediterranean and other regional cuisines.
Dr. Guttersen's many accomplishments include developing the standards
of care for a medical obesity treatment center in Bellevue, Washington,
as well as serving as a nutrition consultant for a broad range of
companies including Kraft, Nestle, Sodexho Marriott, Radisson Hotels,
Hyatt Classic Residences, and Panera Bread.
Visit www.sonomadiet.com for more information.
The Sonoma Diet published by Meredith Books; December 2005;$24.95US/$34.95CAN; 0-69622-831-9
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