Nutritional analysis per serving (4 ounces chicken, 1 tablespoon pesto): calories 211, fat 12 g, saturated fat 2 g, cholesterol 66 mg, fiber 1 g, protein 26 g, carbohydrate 2 g, sodium 563 mg
SAUTÉED WATERCRESS AND SPINACH
Serves: 4 Prep time: 5 minutes Cook time: 5 minutes
1 tablespoon extra virgin olive oil
2 cups fresh watercress
8 cups fresh spinach
salt, to taste
In a large sauté pan, heat the olive oil over medium heat. Add the watercress and sauté until tender, about 3 minutes. Remove pan from the heat and stir in the spinach to wilt. Season with salt.
Nutritional analysis per serving (1 cup): calories 46, fat 4 g, saturated fat 1 g, cholesterol 0 mg, fiber 1 g, protein 2 g, carbohydrate 2 g, sodium 54 mg
GRILLED TOFU WITH BASIL PESTO
Serves: 4 Prep time: 15 minutes Cook time: 10 minutes
3 tablespoons low-sodium, gluten-free tamari
2 tablespoons sesame oil
16 ounces organic firm tofu, cut into 8 slices
2 medium zucchini, sliced on the bias into ¼-inch slices
1 bunch (approximately 3 cups) fresh basil
2 cloves garlic, chopped
½-inch piece fresh gingerroot, peeled and chopped
3 scallions, chopped
¼ cup raw pine nuts or walnuts
½ cup extra virgin olive oil (reserve 1 tablespoon)
salt and freshly ground black pepper, to taste
4 ounces arugula or other salad greens
PREPARE THE TOFU AND ZUCCHINI:
Combine the tamari and sesame oil in a shallow bowl. Place the tofu slices and zucchini in the bowl and let marinate for 10 minutes. Heat a grill or grill pan to medium heat and cook the zucchini first, about 2 minutes on each side. Set aside. Grill the tofu for about 3 minutes on each side and set aside.
PREPARE THE PESTO:
Combine the basil, garlic, ginger, scallions, pine nuts or walnuts, and olive oil (reserving 1 tablespoon of the oil) in a food processor and pulse until smooth. If the consistency is too thick, thin it with a little water. Season with salt and pepper.
ASSEMBLE THE DISH:
Toss the arugula or other salad greens with the reserved 1 tablespoon olive oil and divide among 4 plates. Arrange the tofu and zucchini on top and drizzle with the pesto.
Nutritional analysis per serving (2 slices tofu, ¼ zucchini): calories 458, fat 25 g, saturated fat 6 g, cholesterol 0 mg, fiber 4 g, protein 15 g, carbohydrate 10 g, sodium 549 mg
DIPS AND SPREADS
HOMEMADE OLIVE TAPENADE
Makes: 2 cups Prep time: 5 minutes
2 cups pitted Kalamata olives
3 cloves garlic
1 cup extra virgin olive oil
¼ cup chopped fresh parsley
1 teaspoon chopped fresh thyme
1 teaspoon chopped fresh rosemary
zest of 1 lemon, plus juice of ½ lemon
freshly ground black pepper, to taste
Place all the ingredients in a food processor and process for about 2 minutes. Store in an airtight container in the refrigerator for up to 5 days.
Nutritional analysis per serving (¼ cup): calories 172, fat 19 g, saturated fat 3 g, cholesterol 0 mg, fiber 1 g, protein 0 g, carbohydrate 1 g, sodium 197 mg