Recipe's Using Fresh Herbs Articles & Resources

MEAL PLAN: Just add a tossed green salad topped with slices of avocado to complete the meal.

Tomato salsa

2 ripe medium tomatoes,
 diced
1 medium yellow bell
 pepper, diced
1 medium clove garlic,
 minced
1 small onion, finely
 chopped (2/3 cup)
2 Tbs. chopped fresh cilantro
1 Tbs. minced jalapeno
 pepper
1/4 tsp. salt
1/4 tsp. freshly ground pepper

2 medium zucchini, shredded
 (2 cups)
1/4 tsp. salt
2 tsp. vegetable oil
2 ears fresh corn, kernels cut
 from cob (1 cup)
2 large eggs, beaten
1 cup all-purpose flour
 cup low-fat milk or low-fat
 soy milk
2 Tbs. chopped fresh cilantro
2 tsp. baking powder
1/4 tsp. freshly ground pepper

SALSA: In medium bowl, mix all ingredients. Set aside.

Place shredded zucchini in colander in sink. Sprinkle with salt and let stand 10 minutes.

Meanwhile, preheat oven to 200 [degrees] F. In large heavy skillet, preferably cast-iron, heat oil over medium heat. Add corn kernels and cook, stirring often, until lightly browned, about 5 minutes. Remove from heat and let cool 5 minutes.

Squeeze out as much moisture as possible from zucchini, using your hands. Transfer to large bowl. Stir in beaten eggs, flour, milk, cilantro, baking powder, pepper and cooled corn until blended.

Wipe out skillet. Coat with vegetable cooking spray, then heat over medium-low heat until hot. For each pancake, add scant 1/4 cup batter to an. Cook until golden underneath, 2 to 3 minutes. Turn and cook until set, 2 to 3 minutes more.

Transfer to heatproof platter and keep warm in oven. Repeat with remaining batter, removing pan from heat and coating with more cooking spray between batches as necessary. Serve warm with salsa.

PER PANCAKE: 64 CAL.; 3G PROT.; 2G TOTAL FAT (0 SAT. FAT); 10G CARB.; 27MG CHOL.; 83MG SOD.; 1G FIBER

Roasted Corn Succotash

4 SERVINGS DAIRY-FREE

[30 minutes]

This fresh-tasting succotash is unlike any version you may recall from your childhood. Because the flavor of Swiss chard is so mild, it doesn't require preblanching before it's sauteed.

MEAL PLAN: All this Southern-inspired dish needs to complete it is a marinated sliced tomato and red onion salad and some toasted garlic bread.

10-oz. pkg. frozen lava beans or baby
 lima beans
2 Tbs. vegetable oil
2 medium cloves garlic, smashed
2 large bunches Swiss chard (about
3 lbs.), tough stems trimmed,
 rinsed well and cut into
 1-inch pieces (16 cups)
3/4 tsp. salt
1/2 tsp. freshly ground pepper
7 ears fresh corn, kernels cut from cob
 (3 1/2 cups)
1 large carrot, finely chopped (2/3 cup)
3 scallions (white and light green parts),
 thinly sliced
2 tsp. chopped fresh sage
Hot pepper sauce for serving

IN MEDIUM SAUCEPAN, bring 1/2 cup water to a boil. Add fava beans and simmer until tender, about 8 minutes. Drain and set aside.

Meanwhile, in Dutch oven, heat 1 tablespoon oil over medium heat. Add garlic and stir 1 minute. Stir in Swiss chard and sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Cover and cook, stirring occasionally, about 5 minutes. Uncover and cook until tender, about 5 minutes more. Discard garlic; set Swiss chard aside.

In large heavy skillet, preferably cast-iron, heat remaining 1 tablespoon oil over medium heat. Add corn and carrot and cook, stirring occasionally, until nicely toasted, about 10 minutes. Stir in fava beans, scallions, sage, remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper and cook 1 minute more.

Divide Swiss chard among serving plates and spoon succotash alongside. Serve with hot sauce.

PER SERVING: 275 CAL.; 11G PROT.; 8G TOTAL FAT (1G SAT. FAT); 47G CARB.; 0 CHOL; 739MG SOD.; 12G FIBER

Roasted Pepper and Tomato Soup

4 SERVINGS DAIRY-FREE

[30 minutes]

Roasting peppers takes a little time, but once it's gone, this cool, colorful soup can be made in a snap. If desired, roast the peppers a day or two ahead and keep refrigerated.

MEAL PLAN: Serve this vividly colored soup with store-bought focaccia bread and a fresh spinach and mushroom salad dressed with a low-fat creamy. Italian dressing.

3 medium red bell peppers
2 1/2 cups tomato juice or mixed
 vegetable juice
2 medium cloves garlic, peeled
2 Tbs. vegetate oil
2 Tbs. cider vinegar
1/4 tsp. salt
1/4 tsp. freshly ground pepper
Lime wedges for serving

Garnish

1 ripe large avocado, diced
1 cucumber, quartered lengthwise,
 seeded and diced
1/4 cup finely chopped red onion
2 Tbs. chopped fresh cilantro
1 Tbs. minced jalapeno pepper
 (optional)
1/4 tsp. salt

PREHEAT BROILER. Place peppers on broiler pan and roast, turning often, until charred all over, about 15 minutes. Transfer to paper bag; let cool 5 minutes. Rub charred skins off with your fingers. Wipe last bits of skin off with paper towels (don't worry if a little remains). Discard cores and seeds.

While peppers are roasting, prepare garnish and combine in medium bowl.

In food processor or blender, combine roasted peppers, tomato juice, garlic, oil, vinegar, salt and pepper; process at high speed until smooth. Refrigerate until ready to serve.

Divide soup among bowls. Spoon garnish on top and serve with lime wedges.

PER SERVING (NO GARNISH): 130 CAL.; 3G PROT.; 7G TOTAL FAT ([is greater than] 1G SAT. FAT); 166 CARB.; 0 CHOL.; 26MG SOD.; 5G FIBER

Mushroom-Potato Salad with White Beans

4 SERVINGS DAIRY-FREE

[30 minutes]

For an even smokier flavor, grill fresh red bell peppers and the mushrooms for this satisfying salad.

MEAL PLAN: Bagel crisps and steamed broccoli and carrots make good accompaniments to this dish.

1 lb. small white or Yukon gold
 potatoes, quartered
8 oz. mushrooms, preferably cremini,
 quartered
2 Tbs. olive oil, preferably extra-virgin
1/4 tsp. salt
1/4 tsp. freshly ground pepper
4-oz. jar roasted red bell peppers
 in water, drained and chopped
2 small cloves garlic, very thinly sliced
1 Tbs. cider vinegar
1 cup canned cannellini (white kidney)
 beans, rinsed and drained
1/4 cup chopped fresh basil

IN MEDIUM SAUCEPAN, combine potatoes and cold water to cover. Bring to a boil, reduce heat and simmer until tender, about 12 minutes. Drain well. Transfer to large bowl and set aside.

Meanwhile, preheat broiler. In medium bowl, toss mushrooms with 1 tablespoon oil, 1/8 teaspoon salt and 1/8 teaspoon ground pepper. Place on broiler pan and cook, turning occasionally, until nicely colored and tender, about 6 minutes. Set aside.

In small saucepan, combine pepper strips, garlic and remaining 1 tablespoon oil. Cook gently over medium-low heat, stirring, 5 minutes. Remove from heat and stir in vinegar, remaining 1/8 teaspoon salt and remaining 1/8 teaspoon pepper.

Add red pepper mixture to potatoes along with broiled mushrooms, beans and basil. Toss gently to blend and serve.

PER SERVING: 265 CAL.; 9G PROT.; 7G TOTAL FAT (1G SAT. FAT); 44G CARB.; 0 CHOL.; 146MG SOD.; 8G FIBER

Penne with Summer Squash

6 SERVINGS DAIRY-FREE

[30 minutes]

Lemon peel lends both tang and sweetness to this light, summery dish. You can add extra salt if you prefer to omit the Parmesan cheese.

MEAL PLAN: Serve with black olives, some crusty bread and an arugula salad dressed with a red wine vinaigrette.

1 lb. dry penne pasta, preferably
 whole-wheat
1/4 cup olive oil, preferably extra-virgin
3 medium cloves garlic, minced
2 large shallots, finely chopped
4 small zucchini (1 lb.), very thinly sliced
8 oz. small pattypan squash,
 quartered (2 cups)
1 1/2 tsp. finely grated lemon peel
1/2 tsp. salt
1/2 tsp. freshly ground pepper
1/2 cup finely shredded fresh basil
1/3 cup chopped fresh chives
1/2 cup shaved fresh Parmesan cheese
 (optional)

BRING LARGE POT of lightly salted water to a boil. Add penne and stir occasionally to prevent sticking. Cook until just tender, about 10 minutes.

Meanwhile, in large deep skillet, heat oil over medium heat. Add garlic and shallots and cook, stirring, until lightly browned, 2 minutes. Add zucchini and squash and cook, stirring occasionally, until tender and golden at edges, about 6 minutes.

Drain penne, reserving 1 cup cooking water. Stir lemon peel, salt, pepper and reserved cooking water into squash mixture.

Transfer penne to large serving bowl. Add squash mixture, basil and chives and toss to combine. Sprinkle with Parmesan cheese if using and serve hot.

PER SERVING: 215 CAL.; 6G PROT.; 10G TOTAL FAT (1G SAT. FAT); 28G CARB.; 0 CHOL.; 183MG SOD.; 3G FIBER

Shopping List

Produce

[] corn on the cob, 9 ears

[] bell peppers, 3 medium red, 1 medium yellow

[] potatoes, 1 lb., small white or Yukon gold

[] tomatoes, 5 medium

[] zucchini, 2 medium, 4 small

[] pattypan squash, 4 small

[] Swiss chard, 2 large bunches

[] arugula, 1 bunch

[] jalapeno peppers, 2

[] carrots, 1 lb.

[] broccoli, 1 head

[] mushrooms, preferably cremini, 12 oz.

[] yellow onions, 2 small

[] red onion, 1 small

[] cucumber, 1

[] avocado, 1 large ripe

[] lime, 1

[] lemon, 1

[] scallions, 1 bunch

[] cilantro, 1 bunch fresh

[] basil, 1 bunch fresh

[] chives, 1 bunch fresh

[] sage, 1 bunch fresh

[] garlic, 1 bulb

[] shallots, 2 large

[] mixed salad greens, as needed

[] fresh spinach, as needed

Dairy

[] low-fat milk or low-fat soy milk, 1/2 cup

[] eggs, 2 large

[] Parmesan cheese, 2 oz. (optional)

Groceries

[] penne pasta, preferably whole-wheat, 16 oz.

[] frozen fava beans or baby lima beans,

[] 10-oz. pkg.

[] tomato juice or mixed vegetable juice, 2 1/2 cups

[] cannellini (white kidney) beans, 15-oz. can

[] black olives, 9-oz. can

[] bagel crisps, 1 pkg.

[] crusty bread, 1 loaf

[] focaccia bread, 1 loaf

[] garlic bread, 1 loaf

[] roasted red peppers, 4-oz jar packed in water

[] hot pepper sauce

[] red wine vinaigrette

[] low-fat creamy Italian dressing

Staples

[] vegetable oil

[] olive oil, preferably extra-virgin

[] cider vinegar

[] all-purpose flour

[] baking powder

Tracey Seaman is a New Jersey-based recipe developer and writer.