PEACH, FETA AND ARUGULA SALAD
2 teaspoons cider vinegar
1 teaspoon honey
1⁄4 teaspoon salt
2 tablespoons extra-virgin olive oil
3 peaches, cut in thin wedges
1⁄2 cup thinly sliced red onion
1⁄4 cup basil, thinly sliced
2 tablespoons mint, chopped
4 cups arugula
1⁄3 cup crumbled feta
1. In a large bowl, whisk together the vinegar, honey, salt and olive oil until smooth and creamy looking. Add the peaches, red onion, basil, mint, arugula and feta and toss thoroughly. Makes 4 servings.
Nutritional analysis for each serving: 157 calories, 4 g protein, 14 g carbohydrates, 2 g fiber, 10 g fat, 3 g saturated fat, 267 mg sodium
GRILLED NECTARINE SALSA
3 medium nectarines, halved (pits removed)
2 teaspoons canola oil
1 teaspoon cider vinegar
2 teaspoons orange juice
1⁄4 teaspoon salt
1⁄4 teaspoon ground cumin
1⁄8 teaspoon cayenne pepper
1⁄2 medium red onion, chopped
2 tablespoons chopped cilantro
2 tablespoons thinly sliced basil
1. Heat the grill for medium-high direct cooking.
2. Brush the cut surfaces of the nectarines with the oil. Place cut sides down on the grill and cook until well marked on the undersides, about 4 minutes. Turn and grill another 3 to 4 minutes, until tender but not mushy. Remove from the grill, and when cool enough to handle, chop in 1⁄4-inch cubes.
3. Whisk together the vinegar, orange juice, salt, cumin and cayenne in a medium bowl. Add the nectarine, onion, cilantro and basil and allow to stand at room temperature 10 minutes before serving. Makes 4 servings.
Nutritional analysis for each serving: 77 calories, 1 g protein, 13 g carbohydrates, 2 g fiber, 3 g fat, 0 g saturated fat, 147 mg sodium
BLUEBERRY-JALAPEÑO BARBECUE SAUCE
1 teaspoon canola oil
1⁄2 cup chopped onion
2 cloves garlic, minced
1 jalapeño pepper, finely chopped
2 cups fresh blueberries
1 tablespoon apple-cider vinegar
1⁄4 cup ketchup
2 tablespoons dark brown sugar
2 teaspoons molasses
1⁄2 teaspoon chili powder
1⁄4 teaspoon chipotle chili powder
1⁄4 teaspoon mustard powder
1⁄8 teaspoon allspice
1. Heat the oil in a medium-sized saucepot over medium heat.
2. Add the onion and garlic and cook, stirring, until the onion begins to soften, about 3 to 4 minutes.
3. Add the jalapeño, blueberries, vinegar, ketchup, sugar, molasses, chili powder, chipotle chili powder, mustard powder and allspice and cook, stirring occasionally, until the blueberries burst and the mixture gets a chunky sauce-like consistency, about 10 to 12 minutes. Makes 4 servings (enough for 1 to 2 pounds of chicken, meat, ribs, etc.).
Nutritional analysis for each serving: 112 calories, 1 g protein, 26 g carbohydrates, 3 g fiber, 2 g fat, 0 g saturated fat, 223 mg sodium
TIP: All three dishes add robust flavor — and great nutrients — to simple grilled chicken or fish.