Vegetable Salads

VEGETABLE SALADS WITH MEAT OR SEAFOOD

Caponata

A Sicilian dish, also, known as caponataestiva or caponata di pesce. It is a

cooked, seafood salad which would be an appetizing addition to an antipasto

platter. You can also serve it on a lettuce leaf bed garnished with a lemon

wedge and some black olives or simply in an earthenware bowl with a crusty

loaf of Italian bread alongside.

2 pounds eggplant, peeled, cut into 1/2 inch cubes

salt

1/4 c. extra virgin olive oil

2 c. celery, finely chopped

1/4 c. white onion, finely chopped

1/4 c. extra virgin olive oil

1/2 c. red wine vinegar

1 T. white sugar

2 1/2 or 3 c. canned or home-cooked Italian plum tomatoes, drained

2 T. tomato paste

6 large geen olives, pitted, slivered

2 T. capers

4 anchovy fillets, mashed

2 T. pine nuts

Sprinkle eggplant cubes lightly with salt. Place in large colander or sieve

to drain. After 30 to 45 minutes, pat the cubes dry with paper towels and set

aside. In large heavy skillet, heat 1/4 c. oil. over medium high heat. When

hot, add celery and onion. Cook for 10 to 15 minutes, stirring occasionally,

until tender. Lift with slotted spoon into bowl and set aside. Pour 1/4 c. oil

into same skillet. Over high heat, saute eggplant cubes, stirring vigorously

until they just start to brown. Add celery-onion mixture to eggplant along

with vinegar, sugar, tomatoes, tomato paste, olives, capers and anchovies.

Stir well. Heat to boiling and simmer, stirring for 5 minutes. Stir in pine nuts.

Cover and refrigerate until ready to serve. Makes about 6 c.

East Coast Seafood Salad

Use any combination of the following equal to 1 1/2 pounds:

fish filets, lobster, crab, scallops or shrimp, cut into bite-size pieces

1 c. or 8 oz. Wish-Bone Italian or Robusto Italian Dressing

1/2 c. celery, cut diagonally

3 medium white potatoes, peeled, cooked, sliced

2 medium red tomatoes, cut into thin wedges

1/4 t. thyme

2 quarts mixed salad greens

steamed clams or chopped green onions for garnish

In medium bowl, combine seafood, 1/2 c. dressing and celery. In large

bowl, combine potatoes, tomatoes, thyme and remaining 1/2 c. dressing.

Cover and marinate for at least 2 hours in refrigerator, stirring occasionally.

When ready to serve: On serving platter, arrange salad greens, potato

mixture and then seafood mixture. Garnish with clams or green onions.

Serves 6 to 8.

Hot Chicken Salad

3 c. chicken, skinless, boneless, cooked, diced

2 c. celery, chopped

1 c. water chestnuts, drained, chopped

1/2 c. almonds, chopped

1 c. low fat mayonnaise

2 T. lemon juice

1 t. salt

2 T. white onion, minced

1/3 c. sharp Cheddar cheese

Preheat oven to 375 degrees. In large bowl, mix first 4 ingredients and

pour into 1 1/2 quart casserole baking dish. Mix remaining ingredients and

pour over chicken mixture. Sprinkle cheese on top. Bake, uncovered, about

25 minutes. Serves 6 to 8.

Individual Taco Salads

1 pound ground beef

1/2 c. green pepper, chopped

1 16 oz. can kidney beans, rinsed, drained

1/2 c. barbecue sauce

1/2 t. cumin

1/2 t. oregano, crushed

1 8 oz. jar Cheez Whiz cheese spread

1 8 oz. package tortilla chips

3 c. lettuce, rinsed, shredded

1 1/2 c. tomato, chopped

guacamole or sour cream for garnish

In medium skillet, over medium high heat, brown the meat. While meat

is cooking: In large skillet, add green pepper and cook until tender. Drain

meat on paper towels. Add to large skillet with green pepper. Stir in beans,

barbecue sauce and seasonings. Stir to combine and bring to a boil. Reduce

heat and simmer 10 minutes, stirring occasionally. Add cheese spread and

stir until melted. On six serving plates, add lettuce, crushed chips, tomatoes

and then meat mixture. Garnish with guacamole or sour cream, if desired.

Serves 6.

**10

Layered Vegetable Macaroni Salad

1 7 1/4 oz. package Kraft Macaroni and Cheese dinner

1 8 oz. bottle Kraft French Dressing

1 c, Miracle Whip Salad Dressing

1 quart lettuce, shredded

1 10 oz. package frozen peas, thawed

1 1/2 c. tomato, sliced

1 c. mushrooms, sliced

1/2 c. red onion, rings separated

8 crisply cooked bacon slices, crumbled

Prepare dinner as directed on package. In medium bowl, combine salad

dressings. Combine 1/2 c. salad dressing with macaroni dinner. In large

bowl, layer lettuce, macaroni dinner mixture, peas, tomato, mushrooms

and onion. Cover and refrigerate for several hours to chill. When ready to

serve: top with bacon and remaining salad dressing. Serves 8.

Chef's Summer Salad

Romaine lettuce

tomato slices

green pepper strips

hard-cooked eggs, whites only, chopped

cooked turkey, cut in strips

cucumber, peeled, cut in chunks

Catalina Dressing

On single serving plates, arrange lettuce, then tomatoes, green pepper,

eggs, turkey and cucumber. Drizzle with Catalina dressing.

Garden Fresh Bean Salad

1 pound green beans, cooked, drained

1 medium red onion, sliced, rings separated, cut in half

1 c. mushrooms, sliced

1/2 c. Sour Cream and Bacon Dressing

In large bowl, combine all ingredients. Chill. Serves 8.

Delightful Chef's Salad

2 quarts mixed salad greens

1/4 pound mushrooms, sliced

1/2 c. celery, chopped

2 medium tomatoes, cut in wedges

1 medium cucumber, peeled, sliced

1 small red onion, sliced

1/4 pound cooked turkey, cut into strips

1/4 pound Swiss cheese, cut into strips

4 hard-cooked eggs, whites only, cut into chunks

1 1/2 c. Thousand Island Dressing

In large salad bowl, combine all ingredients except salad dressing. Cover

and chill. Just before serving, toss with dressing. Serves 4.

Nutritional information per serving: 400 cal.

B.L.T. Salad Toss

2 c. cherry tomato, cut in half

2 c. celery, sliced

1/2 c. Miracle Whip Salad Dressing

1/2 c. green pepper, chopped

1 slice of small, red onion, rings separated

6 bacon slices, crisply cooked, crumbled

1 quart lettuce, shredded

In large bowl, combine tomatoes, celery, salad dressing, green pepper

and onion. Toss lightly. Chill. Add bacon and toss lightly. Place shredded

lettuce on six single serving plates. Spoon vegetable mixture on lettuce. Add

additional cherry tomato halves and bacon, if desired, for garnish. Serves 6.

Wilted Spinach Salad

1/3 c. Herb and Garlic or Italian Dressing

1 1/2 quarts spinach, chopped or torn

2 T. white onion, finely chopped

4 bacon slices, cooked crisply, crumbled

1/3 c. or 1 1/2 oz. Parmesan cheese, grated

2 eggs, hard cooked, whites only, chopped

In large skillet, over medium high heat, add dressing. When hot, add

spinach. Stir to coat with dressing and saute until almost wilted. Add onion,

bacon and cheese. Stir and heat through. Spoon into medium serving bowl.

Sprinkle eggs on top. Serves 4.

Antipasto Romano

1 8 oz. bottle Kraft Italian Dressing

1/2 c. or 2 oz. Romano cheese, grated

2 c. cauliflowerettes, partially cooked

1 1/2 c. zucchini, peeled, sliced

1/2 pound mushrooms, cut in half

1 c. cherry tomatoes, halved

1/2 c. pepperoncini peppers

1/2 pound salami slices

8 oz. Provolone cheese slices, cut into quarters

1 quart assorted greens, shredded

In large bowl, combine dressing and romano cheese and mix well. Add

cauliflowerettes, zucchini, mushrooms, tomatoes and peppers. Cover and

refrigerate for several hours or over night for vegetable to marinate. Stir

occasionally. Drain and reserve marinade. On large serving platter, place

assorted greens. Arrange vegetables, salami and cheese. Drizzle remaining

marinade over all. Serves 8 to 10.

Chef's Secret Salad

1 8 oz. bottle of Thousand Island Dressing

1 c. cucumber, rinsed, peeled, sliced

4 bacon slices, cooked, drained, crumbled

2 T. cold Blue cheese, crumbled

1 1/2 quart spinach, rinsed, torn or chopped

1 8 oz. can sliced beets, rinsed

1 c. carrots, peeled in long strips

2/3 c. onion, separated into rings

Combine all ingredients in large bowl, including dressing. Toss lightly.

Chill for a few hours. Toss again before serving to redistribute dressing.

Serve in same bowl or on platter. Serves 6.

Sweet and Sour Zucchini Salad

2 strips bacon, chopped fine, trimmed of excess fat

1 T. all-purpose unbleached flour

1/3 c. red wine vinegar

2/3 c. water

2 T. white sugar

1 pound raw zucchini, rinsed, peeled, shredded, about 4 1/2 c.

1 tomato, rinsed, cut in medium slices

12 to 14 mushrooms, sliced

salad greens

In small skillet, over medium heat, cook bacon until crisp. Remove bacon

from skillet and let drain on paper towels. Dispose of bacon drippings, (or

save for another recipe) except for 1 T. In the same small skillet, with the 1

T. of hot bacon drippings, stir in flour. Stir well and cook for 90 seconds.

Add vinegar, water and sugar. Cook and stir for 2 minutes, until sugar

has dissolved. Stir in bacon. Place hot dressing in refrigerator to cool. When

ready to serve: In large bowl, add zucchini and dressing and mix well.

Arrange salad greens, then tomatoes and mushrooms on large platter or

single plates. Top with zucchini and dressing. Serves 6.

Chicken Breast stuffed with Dubliner Cheese over Greens

8 oz. Kerrygold Dubliner Cheese

4 chicken breasts, skinless, boneless

4 oz. fresh bread crumbs

1 oz. pack fresh Mediterranean herbs, finely chopped

4 eggs, whites only

Preheat oven to 400 degrees. Grate 3 1/2 oz. of the Kerrygold Dubliner

cheese. Cut the remaining cheese into thin slices. Cut a pocket in each

chicken breast. Insert the cheese slices into pockets. In bowl, mix together

bread crumbs, herbs and grated cheese. Place each chicken breast in the

beaten egg whites, turning to coat evenly. Then place each chicken breast

in the crumb mixture. Firmly pat so bread crumbs stick to chicken breast.

Place on a buttered baking sheet. Bake for 40 minutes or until cooked

through. Slice the chicken portions and serve on a bed of greens. Serves 4.

VEGETABLE SALADS WITHOUT MEAT OR SEAFOOD

Autumn Vegetable Toss

2 c. broccoli florets

1 c. green pepper, chopped

1 c. radishes, sliced

1 c. red grapes, seedless, halved

2/3 c. Kraft Thousand Island Dressing

1 quart cabbage, torn into bite-size pieces

Combine first five ingredients in large bowl. Chill in refrigerator for several

hours. When ready to serve: Place cabbage on serving platter or divide

evenly on single serving plates. Spoon vegetables on cabbage. Serves 8.

Couscous with Nuts and Vegetables

1 1/2 c. low sodium vegetable broth

6 oz. couscous

1 T. extra virgin olive oil

1 small white onion, chopped

1 small red bell pepper, chopped

1 3 oz. can baby corn, rinsed, drained

2 oz. dates, chopped

2 oz. toasted almonds, slivered

In medium sauce pan, heat broth to boiling. Remove from heat. Stir in

couscous. Let stand, covered, 15 minutes or until all liquid is absorbed.

Meanwhile, heat oil in large skillet. Add in onion, pepper and corn. Saute for

about 10 minutes or until crisp tender. Fluff couscous with fork. Stir in

vegetables, dates and almonds. Serve hot or cold. Serves 4.

Nutritional information per serving: 311 cal, 10 g. protein, 45 g. carb, 6 g.

fiber, 12 g. total fat (1 g. sat., 8 g. mono., 2 g. poly.). Has Vitamin A, Biotin,

Vitamin C, Copper, Manganese, Phosphorus, Vitamin B1 (thiamine), Vitamin

B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, Pantothenic acid,

Magnesium, Potassium, Zinc.

Cucumbers in Mustard-Yogurt Sauce

1/2 c. plain, low-fat yogurt

1 1/2 t. Dijon-style mustard

2 dashes hot pepper sauce

3/4 pound cucumbers, peeled, sliced thin

In serving bowl, mix yogurt with mustard and hot pepper sauce. Mix

cucumbers with dressing. Chill until serving time. Serves 4.

Chickpea Salad

3 c. tomatoes, about 4 medium, coarsely chopped

1 15 oz. can chickpeas, rinsed, drained

1/2 large cucumber, peeled, quartered and sliced, about 1 c.

1 c. green bell pepper, chopped

1 c. fresh cilantro, chopped

1/4 c. white onion, finely chopped

1/4 c. extra virgin olive oil

3 T. red wine vinegar

1 garlic clove, minced

1/8 t. sugar

salt and black pepper to taste

mixed salad greens, optional

lemon wedges for garnish, optional

In a very large bowl, combine the tomatoes, chickpeas, cucumber, bell

pepper, cilantro and onion. Set aside. In a bottle or a jar with a screw top,

combine oil, vinegar, garlic and sugar. Cover the bottle and shake well.

Taste and season with salt and black pepper to taste. Add additional sugar,

if desired, at this time. Pour the dressing over the salad. Toss to coat. Cover

and chill in refrigerator for 4 to 24 hours. Toss again and let stand at room

temperature for 15 minutes before serving. Serve alone or toss with mixed

salad greens with lemon wedges on the side. Serves 4.

Asparagus Salad

2 pounds asparagus, dry ends trimmed

1/4 c. extra virgin olive oil

2 T. white rice wine vinegar

4 T. Parmesan cheese, grated

salt and pepper to taste

In large sauce pan, bring water to a boil. Cook asparagus until tender.

Drain and cool. Combine oil, vinegar and 2 T. cheese in medium bowl.

Season with salt and pepper to taste. Arrange asparagus on serving platter.

Drizzle dressing over asparagus. Sprinkle with remaining cheese. Serves 4.

Note: Adding the dressing at the last moment keeps the asparagus a pretty

green color.

Bravo Green Beans

Preparation time: 5 minutes

1/2 c. canned green beans, drained

2 T. white onion, chopped

1 plum tomato, diced

2 T. reduced fat sour cream

1 T. Italian salad dressing

Combine all ingredients in medium bowl. Toss to coat. Refrigerate for a

while before serving. Serves 1.

Nutritional information per serving: 74 cal, 4 cal from fat, 0 g total fat, 0 g

saturated fat, 0 mg chol, 390 mg sodium, 14 g carb, 3 g dietary fiber, 9 g

sugar, 4 g pro.

**50

Mediterranean Couscous Salad with Roasted Vegetables

1 small eggplant, peeled

1 small zucchini, peeled

1 small yellow squash, peeled

1 medium red onion, cut into 6 slices

6 T. extra virgin olive oil

3 c. dry couscous

6 T. lemon juice

1 c. or 4 oz. Feta cheese, crumbled

1 pint cherry tomatoes, halved

2 T. basil, cut into strips

Preheat oven to 375 degrees. Cut eggplant and squashes lengthwise into

1/4 inch thick strips. Brush eggplant, squash and onions with 2 T. oil. Place

on shallow baking pan. Bake about 10 to 15 minutes on each side. Place

couscous in pan. Add enough water to cover by 2 inches. Bring to a boil.

Reduce heat and simmer, covered, until tender, about 10 minutes. Drain

and place in large bowl. Combine lemon juice and remaining oil. Whisk well.

Pour over couscous. Add cheese, tomatoes, basil and vegetables. Toss well.

Makes about 10 c. Serves 8 to 10.

Christina's Tavern Cabbage Slaw

2 or 2 1/2 pound cabbage

1 T. red pepper, diced

1 T. green pepper, diced

1/2 c. apple cider vinegar

1/2 c. extra virgin olive oil

2 t. white sugar

1 celery stalk, sliced

Remove outer leaves of cabbage. Chop cabbage into chunks. In processor,

shred cabbage. Add cabbage to large bowl. Add rest of ingredients and stir

until well combined. Cover and refrigerate so cabbage can marinate for

several hours. Stir thoroughly several times. Serves 8.