Side dish recipes: July
Creamy herbed-tortellini salad
Directions:
1. Cook 350-g pkg of cheese-filled tortellini according to package directions, omitting salt. Drain and rinse with cold water.
2. Stir 3 tbsp low-fat mayonnaise with 1/4 cup finely chopped sun-dried tomatoes, 2 tbsp chopped parsley, 1 tbsp red-wine vinegar, 1/2 tsp Dijon and 1/4 tsp each dried basil, oregano and sugar in a large bowl. Toss tortellini with dressing until well coated.
Serves 4
Per serving: 321 calories, 11 g protein, 49 g carbs, 9 g fat, 2 g fibre, 440 mg sodium. Good source of iron.
Cucumber and onion salad
Ingredients:
1. Whisk 1/4 cup white-wine vinegar with 2 tsp sugar, 1 tbsp vegetable oil and 1/8 tsp salt in a medium bowl.
2. Cut an English cucumber in half lengthwise. Remove and discard seeds. Thinly slice diagonally. Thinly slice 1/2 a small red onion. Stir both into dressing. Season with pepper.
Serves 4
Per serving: 59 calories, 1 g protein, 7 g carbs, 4 g fat, 1 g fibre, 76 mg sodium.
Golden zucchini-feta cakes
Ingredients:
1. Combine 2 grated medium zucchini (about 3 cups) with 1/2 tsp salt. Let stand for 10 min in a colander. Whisk 2 eggs with 1/2 cup all-purpose flour and 2 tbsp chopped fresh dill in a medium bowl. Squeeze zucchini very well, discarding any liquid. Stir zucchini into egg mixture with 1/2 cup crumbled feta and 2 sliced green onions. Season with pepper.
2. Heat a large non-stick frying pan over medium. Add 2 tsp oil, then drop 1/4-cup portions of mixture onto skillet. Three portions should fit in a large pan. Gently press cakes down with the back of a spoon until they are about 3 in. wide. Cook until golden, about 4 min per side.
Serves 4
Per serving: 178 calories, 8 g protein, 17 g carbs, 9 g fat, 2 g fibre, 387 mg sodium. Excellent source of folate.
