HYDE PARK, N.Y. – The end of summer can be a hectic time. Days are packed, with back-to-school preparation and busy schedules.
Fortunately, the end of summer also brings an abundance of fresh vegetables and fruits that can help reduce time spent in the kitchen.
Take advantage of the late summer harvest by making composed salads. These quick, kid-friendly meal options will keep the whole family happy.
Composed salads differ from tossed salads in that the component parts of a composed salad are arranged on the plate, rather than tossed together.
Chef Joe Mure, assistant professor of culinary arts at the Culinary Institute of America in Hyde Park, N,Y,, said that typically in a composed salad the main item, such as seasoned meat, grilled chicken or shrimp, as well as a portion of cheese or grilled vegetables, is set on a bed of greens, which has been garnished and dressed.
Although there are no specific requirements for a composed salad, follow these principles to create delicious combinations:
* Consider how well each of the elements combine. Contrast flavors that are intriguing.
* Repetition of a color or a flavor can be successful if it contributes to the overall dish. However, too much of a good thing is simply too much.
* All the components should be capable of standing alone, but the composition of the total combination should enhance each part.
* Components should be arranged so that the textures and colors of the foods are attractive to the eye. Give the appearance of the plate careful thought.
Taco salad
1pound lean ground beef
1cup prepared taco sauce
1medium head iceberg lettuce, trimmed, cored and shredded
4ounces of tortilla chips, or 4 large corn or flour tortilla bowls (see note)
1cup cooked pinto beans
1cup cooked black beans
1cup diced tomatoes
1/4cup red onion, diced (optional)
1/2cup sour cream
1cup shredded cheddar or Monterey Jack cheese
8pitted black olives
1cup salsa fresca (recipe follows) or prepared salsa
Brown the ground beef over medium heat, stirring and breaking up meat until it is fully cooked and no longer red or pink. Drain away the fat, and combine with the taco sauce over low heat, about 3 to 5 minutes just until the sauce thickens. The mixture should hold together and be moist. Remove from heat and cool.
Lay a bed of lettuce on a plate or in the bottom of each tortilla bowl. Layer with beans, taco-meat mixture, tomatoes, onions, sour cream, cheese, olives and salsa. If composing the salad on a plate, garnish with tortilla chips. Serve immediately.
Note: Prepared tortilla bowls can be found in the ethnic food section of most supermarkets or in Mexican specialty foods stores.
To reduce calories and fat, you may substitute low-fat dairy products.
Makes 4 servings. Per serving: 700 cal., 44 g pro., 55 g carbo., 35 g fat, 90 mg chol., 950 mg sodium.
Salsa fresca
1/4of a small onion
1/2of a small green pepper, seeded
1clove of garlic
1teaspoon minced, seeded jalapeno
1small tomato, cored and chopped
1tablespoon chopped cilantro
2teaspoons lime juice
Salt to taste
Place onion, green pepper, garlic and jalapeno into the bowl of a food processor fitted with the blade attachment. Pulse 5 or 6 times until mixture is chopped to a desirable texture. Remove mixture and place in a small bowl. Add tomatoes, cilantro, lime and juice. Combine well. Season with salt to taste.
Use immediately or hold under refrigeration.
Makes 1 cup.
Chef salad
13ounces (about 7 cups) cleaned and trimmed mixed salad greens
8slices roast turkey, rolled tightly
8slices salami, rolled tightly
8slices ham, rolled tightly
2hard-cooked eggs, cut into 4 wedges each
1cup shredded cheddar cheese
1cup grated Gruyere cheese
8tomato wedges (1 large tomato)
1/3cup thin-sliced cucumber
1/3cup grated carrot
1/2cup (4 ounces) red wine vinaigrette (recipe follows)
Place the greens in a bowl or arrange them on a plate. Arrange the meat, eggs, cheese, and vegetables on the lettuce. Drizzle with the vinaigrette, and serve.
Note: To reduce calories and fat, you may substitute low-fat dairy products.
Makes 4 servings. Per serving: 440 cal., 33 g pro., 15 g carbo., 29 g fat, 205 mg chol., 1,540 mg sodium.
Red wine vinaigrette
2tablespoons red-wine vinegar
6tablespoons extra-virgin olive oil
1/2teaspoon salt
Freshly cracked black pepper to taste
1/2teaspoon chopped fresh herbs, such as parsley or chives (optional)
Place the vinegar in a small bowl. Whisk in the olive oil and season to taste with salt and black pepper. Add herbs if desired. Hold under refrigeration until ready to use.
Makes 1/2 cup (4 ounces).
Recipes from “The Professional Chef,” seventh edition
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