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LifestyleColumnistsMarge Perry

3 Simple midweek dinner recipes

A salad made with bulgur wheat, pistachios, tomatoes,

A salad made with bulgur wheat, pistachios, tomatoes, parsley and cooked chicken is served over lightly dressed greens. Photo Credit: Marge Perry

CHICKEN PISTACHIO TABBOULEH ON GREENS

1 cup fine bulgur

2 tablespoons lemon juice

3⁄4 teaspoon salt, divided

3 tablespoons extra-virgin olive oil

8 cups arugula

1 cup thinly sliced radishes

1⁄4 teaspoon ground coriander

1⁄2 cup parsley, chopped

1⁄4 cup shelled pistachios, coarsely chopped

1 pound ripe, firm tomatoes, chopped

2 cups cooked chicken, cut in strips

 

1. Combine the bulgur and 2 cups water in a small saucepan; bring to a boil and immediately reduce to a simmer and cover. Simmer gently until the bulgur is tender and the water mostly absorbed, 12 to 14 minutes.

2. Meanwhile, make the dressing: whisk the lemon juice, 1⁄4 teaspoon of the salt and the olive oil until creamy.

3. Toss the arugula and radishes with 2 tablespoons of the dressing.

4. Whisk the coriander and remaining 1⁄2 teaspoon salt into the remaining dressing. Toss with the bulgur and stir in the parsley, pistachios, tomatoes and chicken. Serve the bulgur over the arugula salad. Makes 4 servings

Nutritional analysis for each serving: 389 calories, 29 g protein, 33 g carbohydrates, 6 g fiber, 17 g fat, 3 g saturated fat, 520 mg sodium

TIP: If any water is left in the pan when the bulgur is tender, simply drain it off.

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SAUSAGE, KALE AND WHITE BEAN SKILLET

1 pound sweet Italian sausage

3 cloves garlic, minced

1 large onion, thinly sliced (about 1 1⁄2 cups)

1 (16-ounce) bag prewashed kale

1⁄2 cup lower-sodium chicken broth

3 plum tomatoes, chopped

1 (15-ounce) can low-sodium white beans, drained and rinsed

2 teaspoons sherry vinegar

 

Squeeze the sausage out of its casings and into a large nonstick skillet. Cook over medium high, breaking the sausage into crumbles, until no longer pink, about 3 to 4 minutes. Add the garlic and onion and cook, stirring occasionally, until the onion is golden and soft, about 5 to 6 minutes. Stir in the kale, broth and tomatoes; cover and cook until the kale is wilted, about 4 minutes. Stir in the beans and cook to heat through, about 2 minutes. Remove from the heat, stir in the vinegar and serve. Makes 4 servings

Nutritional analysis for each serving: 344 calories, 29 g protein, 36 g carbohydrates, 10 g fiber, 11 g fat, 4 g saturated fat, 861 mg sodium

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ORANGE-PECAN CRUSTED SALMON

1⁄3 cup finely chopped pecans

2 teaspoons fresh orange zest

2 tablespoons panko breadcrumbs

2 tablespoons plus 1 teaspoon olive oil, divided

2 teaspoons honey

1 teaspoon fresh orange juice

4 (6-ounce) salmon filets

1⁄2 teaspoon salt

1⁄8 teaspoon black pepper

 

1. Preheat the oven to 350 degrees.

2. Combine the pecans, orange zest, panko, 4 teaspoons of the olive oil, honey and orange juice in a small bowl.

3. Season the salmon with the salt and pepper. Heat the remaining 1 tablespoon olive oil in a large skillet over medium high. Add the salmon, skin sides up, and cook until golden on the undersides, about 3 to 4 minutes. Remove from the heat and turn the salmon over. Pat the pecan mixture evenly over the top of the salmon filets, forming a crust.

4. Place the skillet in the oven and bake until the fish is cooked to the desired degree of doneness, about 8 to 10 minutes. Makes 4 servings

Nutritional analysis for each serving: 429 calories, 40 g protein, 6 g carbohydrates, 1 g fiber, 27 g fat, 4 g saturated fat, 380 mg sodium

TIP: If any water is left in the pan when the bulgur is tender, simply drain it off.

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