bobmark226
05-26-2004, 06:59 AM
The Sunset "Complete" I bought last week had a special two page spread on the concept of "stir-fried" salads, aka "wilted," that would serve well in summer or cooler weather both. This one appealed to me because of the ingredients. Not only was it fun to do and delicious, it's a low carb/low fat/low calorie dream. I look forward to trying some of the others in the feature, but also inventing my own. Some of the others are a Chinese Chicken Salad (with radicchio), Warm Cioppinno Salad and a Pork and Escarole version. I scaled this down easily for a single portion, loading up on the spinach, but otherwise sticking to the recipe.I also threw a couple shavings of parmesan on top when it was done. Neat idea, and a repeat is in order tonight!
BOB
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WARM SPINACH, PEAR & SAUSAGE SALAD
("Sunset Complete Book of Low-Fat Cooking")
Prep time: 15 min.
Cooking time: 15 min.
3 green onions
8 oz. spinach, stems removed, leaves rinsed and crisped
1 lg. red or yellow pepper (8 oz.), seeded and cut lengthwise into thin strips
5 med. firm-ripe pears (1-3/4 to 2 lbs)
1 tsp olive or salad oil
8 to 10 oz. mild or hot turkey sausage, casing removed
1/3 cup balsamic vinegar
3/4 tsp fennel seeds
1. Trim and discard ends of scallions and cut into 2 inch lengths; then cut lengthwise into slivers. Tear spinach into bite sized pieces. Put onions, spinach and pepper in a large serving bowl; cover and set aside.
2. Peel and core pears; slice thinly. Heat oil in a wide non-stick frying pan or wok over medium-high heat. When oil is hot, add pears and stir-fry until almost tender to the bite, about 5 minutes. Remove pears with slotted spoon and set aside.
3. Crumble sausage into pan and stir-fry over med-high heat until browned (5-7 min.); add water, 1 Tbsp at a time, if pan appears dry. Add pears, vinegar and fennel seeds to pan. Stir gently to mix, scraping browned bits from the bottom. Immediately pour hot pear mixture over spinach mixture; toss gently but thoroughly until spinach is slightly wilted. Serve immediately. Makes four servings.
PER SERVING: 155 calories (11% fat calories); 2 gm fat total; 36 mg sodium, 36 gm carbs, 7 gr. fiber, 3 gr protein
BOB
*********
WARM SPINACH, PEAR & SAUSAGE SALAD
("Sunset Complete Book of Low-Fat Cooking")
Prep time: 15 min.
Cooking time: 15 min.
3 green onions
8 oz. spinach, stems removed, leaves rinsed and crisped
1 lg. red or yellow pepper (8 oz.), seeded and cut lengthwise into thin strips
5 med. firm-ripe pears (1-3/4 to 2 lbs)
1 tsp olive or salad oil
8 to 10 oz. mild or hot turkey sausage, casing removed
1/3 cup balsamic vinegar
3/4 tsp fennel seeds
1. Trim and discard ends of scallions and cut into 2 inch lengths; then cut lengthwise into slivers. Tear spinach into bite sized pieces. Put onions, spinach and pepper in a large serving bowl; cover and set aside.
2. Peel and core pears; slice thinly. Heat oil in a wide non-stick frying pan or wok over medium-high heat. When oil is hot, add pears and stir-fry until almost tender to the bite, about 5 minutes. Remove pears with slotted spoon and set aside.
3. Crumble sausage into pan and stir-fry over med-high heat until browned (5-7 min.); add water, 1 Tbsp at a time, if pan appears dry. Add pears, vinegar and fennel seeds to pan. Stir gently to mix, scraping browned bits from the bottom. Immediately pour hot pear mixture over spinach mixture; toss gently but thoroughly until spinach is slightly wilted. Serve immediately. Makes four servings.
PER SERVING: 155 calories (11% fat calories); 2 gm fat total; 36 mg sodium, 36 gm carbs, 7 gr. fiber, 3 gr protein