Friday, May 21, 2010

Simply Delicious Summer Side Dishes

Simply Delicious Grilled Corn

Sometimes less is more... by cutting out traditional fixings like butter and salt you allow the sweet natural flavors of the corn to shine and the hint of black pepper gives it a nice kick.

6 corn on the cob, skin and husks removed
2 tbl. oil
Freshly ground black pepper to taste

Cooking Instructions:
1. Heat up the grill. Brush corn with olive oil, sprinkle with black pepper, wrap in a thin layer of aluminum foil and set aside.
2. Once the grill is hot and the fire has died down, place corn on the grill rack, cover and cook for 30-40 minutes turning occasionally.
3. Let cool before serving.

Nutrition Facts: 6 servings
Calories 137
Total Fat 8 g
Saturated Fat 1 g
Monounsaturated Fat 5 g
Polyunsaturated Fat 1 g
Protein 3 g
Carbohydrate 17 g
Dietary Fiber 2 g
Cholesterol 0 mg
Sodium 13 mg
Potassium 243 mg
* Nutrition Facts were calculated using Extra Virgin Olive Oil.

Sauteed Asparagus and Mushrooms with Sun-dried Tomatoes and Tomato-Basil Goat Cheese

The creamy characteristics of goat cheese pairs well with texture of the vegetables and the strong flavors of the sun-dried tomato to make an addictive combination. Try this combo. over green beans or broccoli for a delicious alternative! Using water along with olive oil allows the water to burn off protecting the nutrient composition of the olive oil which has a low smoke point and may be damaged by high-heat.

2 tbl. extra virgin olive oil
2 tbl. water
1 tsp. minced garlic
1 lb. asparagus, rinsed and ends removed chopped into 1-1/2 pieces
2 c. shitake mushrooms
6 sun-dried tomatoes, soaked in hot water and chopped
2 oz. tomato-basil goat cheese
freshly ground black pepper to taste

Cooking Instructions:
1. Heat a large skillet over medium-high heat. Add olive oil and water. Once heated add in garlic and cook for 1-2 minutes or until fragrant.
2. Add asparagus and mushrooms and saute for 5-7 minutes or until desired stage of doneness is achieved. Set aside.
3. Sprinkle sun-dred tomatoes and hand crumbled goat cheese over the vegetables, season with black pepper if desired.

Nutrition Facts: Serves 6
Calories 107
Total Fat 8 g
Saturated Fat 3 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 1 g
Protein 6 g
Carbohydrate 7 g
Dietary Fiber 2 g
Cholesterol 8 mg
Sodium 108 mg
Potassium 434 mg

Cilantro Lime Rice with Diced Tomatoes

Fragrant rice loaded with cilantro and salsa verde - a definite crowd pleaser! Top with fresh red tomatoes for a little color serve with extra lime wedges for even more citrus flavor.

1 c. water
1 c. salsa verde (green salsa such as Herdez)
1 c. basmati rice
1-1/2 tbl. fresh cilantro, washed and finely chopped
1/2 c. diced tomato
lime wedges (optional)

Cooking Instructions:
1. Pour water, salsa verde, and rice into a medium sized sauce pan and bring to a boil. Reduce heat to medium low, cover and let simmer for 25 minutes.
2. Remove from heat and stir in fresh cilantro. Place diced tomatoes in a serving bowl along with lime wedges.
3. Serve immediately and top with diced tomato.

Nutrition Facts: Yields 6 -1/2 c. servings
Calories 127
Total Fat <1g
Protein 3 g
Carbohydrate 28 g
Sugars 2 g
Dietary Fiber 1 g
Cholesterol 0 mg
Sodium 260 mg

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