Thursday, June 12, 2008

Slimmer summer options

I'm always on the lookout for fresh ways to use old favorites: turkey, shrimp and tuna among them. Not only do the base flavors of these ingredients scream Summer Goodness, they're also lighter and healthier for our hot, humid nights.

Often we get locked into traditional ways of cooking. We don't exploit the full versatility of these stand-bys. The folks at French's passed along a few new twists to try. Simple preparation, but the flavors will surprise your family and your guests.
Floribbean Shrimp Salad
Serve the shrimp salad in martini glasses for an elegant presentation.

Prep Time: 15 min.
Cook Time: about 3 min.
Chill Time: 30 min.

1 1/2 pounds large shrimp, peeled and deveined
3 Tbsp. light lime vinaigrette
3 Tbsp. Honey Dijon Mustard
3 Tbsp. plain nonfat yogurt
1 large mango, peeled and diced (1 1/2 cups)
1 medium, red bell pepper, diced
1 medium, Haas avocado, peeled, pitted and diced
1 (5 oz.) pkg. mixed salad greens

COOK shrimp in boiling water to cover about 3 min. until shrimp turn pink. Drain and cool.
MIX vinaigrette, mustard and yogurt in large bowl. Add cooled shrimp, mango, bell pepper and avocado. Toss gently until coated. Chill.
SERVE on salad greens. If desired, garnish with fresh chopped cilantro or basil.

Makes 4 servings

Nutritional Analysis Per Serving: 264 Calories, 9 g Fat, 1 g Saturated Fat, 0 g Trans Fat, 222 mg Cholesterol, 26 g Protein, 19 g Carbohydrates, 5 g Dietary Fiber, 491 mg Sodium.
Tips: Cooked and peeled shrimp may also be purchased from the seafood department.
Papaya or peaches may be substituted for the mango.

Cajun Turkey Burgers with Remoulade
Prep Time: 15 min.
Cook Time: 12 min.

1 1/4 pounds lean ground turkey
6 Tbsp. Horseradish Mustard, divided
6 Tbsp. chopped fresh parsley, divided
1 3/4 tsp. salt-free spicy seasoning, divided
1/4 cup light sour cream
1 Tbsp. drained pickle relish
2 tsp. chopped capers
4 small, whole wheat rolls, split

MIX turkey, 4 Tbsp. mustard, 4 Tbsp. parsley, and 1 1/2 tsp. spicy seasoning in large bowl. Shape into 4 patties, 1/2-inch thick.
COMBINE sour cream, remaining 2 Tbsp. mustard and 2 Tbsp. parsley, relish, capers and remaining 1/4 tsp. spicy seasoning in small bowl.
GRILL burgers over medium-high heat for 12 min. or until no longer pink in center, turning once. Serve on rolls with spicy remoulade.

Makes 4 servings

Nutritional Analysis Per Serving: 374 Calories, 8 g Fat, 1 g Saturated Fat, 0 g Trans Fat, 61 mg Cholesterol, 43 g Protein, 37 g Carbohydrates, 6 g Dietary Fiber, 835 mg Sodium.
Nutritional Analysis Per Serving (without roll): 200 Calories, 5 g Fat, 1 g Saturated Fat, 0 g Trans Fat, 61 mg Cholesterol, 37 g Protein, 4 g Carbohydrates, 1 g Dietary Fiber, 525 mg Sodium.
Tip: If the spicy seasoning is not available, substitute 1/8 tsp. ground red pepper in the sauce.

Mediterranean Tuna Salad
This light-style tuna salad makes a good first course served over toast rounds.
Prep Time: 10 min.

1/2 cup reduced-sodium tomato-vegetable juice
4 Tbsp. Horseradish Mustard or Spicy Brown Mustard
2 (6 oz.) cans tuna, packed in water, well drained
2/3 cup chopped roasted red bell pepper
1/2 cup chopped celery
4 Tbsp. chopped parsley
2 Tbsp. chopped pitted Kalamata olives (about 5)

MIX juice and mustard in medium bowl. Add remaining ingredients and toss to coat well. Cover and chill.
SERVE tuna salad over lettuce, on whole wheat rolls or on toast rounds.

Makes 4 to 6 servings
Nutritional Analysis Per Serving: 136 Calories, 4 g Fat, 1 g Saturated Fat, 0 g Trans Fat, 30 mg Cholesterol, 18 g Protein, 5 g Carbohydrates, 1 g Dietary Fiber, 392 mg Sodium.