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Cool summer lunch options to beat the heat

india Updated: Jun 05, 2010 22:49 IST

Spinach Salad, Red Pepper and Goat Cheese Bun

This looks like a lot of salad to squeeze between two hamburger buns — but persist. Once you wrap the sandwich, the salad will compress. It makes a beautiful and delicious lunch, and it keeps well. If you’re counting cabs, just have the salad topped with almonds.

You need…

1 teaspoon fresh lemon juice
Salt and freshly ground pepper
1 small garlic clove, finely chopped
1/4 teaspoon Dijon mustard, plus extra for the bread
1 tablespoon extra virgin olive oil
2 cups (60 grams) baby spinach, washed and dried
1 small red bell pepper, roasted,
seeded and cut in wide strips
30 grams soft goat cheese
1 whole wheat hamburger bun
Sliced almonds, for garnishing

1. Whisk together the lemon juice, Olive oil.
2. Place the spinach in a bowl, and toss with the dressing to coat.
3. Spread a little mustard over the bottom half of the bun. Spread half the goat cheese over the bottom bun and the other half over the top bun.
Make a layer of half the spinach salad on the bottom bun. Press down, and layer the roasted pepper over
the spinach. Layer the remaining spinach salad over the peppers, and top with the other half of the hamburger bun.
Wrap tightly in plastic. Allow to sit for 10 to 15 minutes, or for several hours in the refrigerator, before eating.
Yield: Two servings. Nutritional
information per sandwich: 430
calories; 22 grams fat; 6 grams
saturated fat; 13 milligrams cholesterol; 45 grams carbohydrates; 6 grams dietary fibre; 635 milligrams sodium (does not include added salt ); 15 grams protein
Green Beans With Potatoes and Garlic
This recipe is inspired by a Spanish dish that’s made with the flat
green beans, but the dish is just as
delicious made with other varieties of green beans.

You need…

3/4 pound green beans, trimmed and broken in half
500 gm potatoes, scrubbed and cut in 2-inch wedges
2 tablespoons extra virgin olive oil
2 to 3 large garlic cloves, minced
Salt and pepper to taste
2 hardboiled eggs, diced (optional)

1. Steam the green beans above 1 inch of boiling water for four to five minutes until tender. Remove from the steamer, and rinse with cold water. Set aside. Add the potatoes, and steam for 10 to 15 minutes until tender.
2. Heat the oil over medium heat in a large, non-stick skillet. Add the garlic, and cook for a minute or so until the garlic is fragrant. Stir in the beans and cook, stirring, for three minutes until quite tender and coated with oil (but still bright green).
3. Gently stir in the potatoes, and add salt and pepper. Cook, stirring, until they begin to color lightly. Scatter the diced hard-boiled eggs over the top, cover and turn heat to low.
Cook another three minutes. Serve hot or warm.
Advance preparation: Because this dish is good at room temperature or hot, you can make it several hours ahead. The colour of the beans will fade. The steamed green beans and potatoes will keep for three or four days in the refrigerator.

Yield: Serves four.
Nutritional information per serving: 168 calories; 7 grams fat; 1 gram
saturated fat; 0 milligrams cholesterol; 25 grams carbohydrates; 5 grams dietary fiber; 12 milligrams sodium (does not include salt added during cooking); 4 grams protein