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Jewish World Review May 14, 2008 / 9 Iyar 5768 Spring greens with fennel and herbs By Jill Wendholt Silva
http://www.JewishWorldReview.com |
The arrival of true spring salad greens is always an exhilarating moment. After a long winter's yawn, the delicate leaves signal the start of lighter, more healthful meals.
Spring greens — usually a combination of mizuna, tatsoi, red oakleaf, sorrel, arugula and frisee — used to show up only at high-end restaurants but recently has become a year-round staple in supermarket produce aisles.
The Star's Spring Greens With Fennel and Herbs is a fresh, clean-tasting combination of greens and fresh herbs. Adding fresh herbs has its perks: Tarragon contains terpene, a phytochemical that helps to stimulate cancer-protective enzymes, and parsley contains powerful antioxidants that stimulate the immune system.
Fresh green beans are low in calories, fat and sodium but high in fiber, vitamins A and C and potassium, while a blush of red radish adds eye appeal.
Fennel adds a lovely bite. Bonus: It's rich in vitamin A and contains fair amounts of potassium, phosphorous and calcium.
Finally, a homemade vinaigrette gives this salad a sprightly finish. Why make your own when the produce department is brimming with bottled and jarred concoctions? Only you can eliminate added (and often unpronounceable) preservatives.
Shopping tips: Fennel looks a bit like an alien spaceship. The antennae "fronds" should be bright green, and the "pod" or bulb should be creamy white without any brown spots.
You can buy bagged or boxed spring greens in the produce section of your supermarket, or you can buy individual heads of lettuce and devise your own mix; see Heads or Bags? on E5. Just keep in mind that the darker the greens, the more good-for-you nutrients they contain.
SPRING GREENS WITH FENNEL AND HERBS
Makes 4 servings
• 1 cup fresh trimmed green beans (cut into 1-inch pieces)
• 3 cups mixed, torn spring greens, leaf lettuce, spinach or a combination
• 2 small fennel bulbs, trimmed and thinly sliced
• 4 or 5 radishes, trimmed and thinly sliced
• 1/4 cup flat-leaf parsley leaves
• 2 tablespoons tarragon leaves
• 1 tablespoon minced chives
• 1 tablespoon tarragon-flavored red wine vinegar
• 1 teaspoon freshly squeezed lemon juice
• 1 teaspoon olive oil
• Dash salt
• Freshly ground pepper
Combine torn greens, sliced fennel, sliced radishes, parsley, tarragon, chives and drained green beans in salad bowl.
Whisk together vinegar, lemon juice, olive oil and salt. Drizzle over greens and toss well. Season generously with pepper.
Per serving: 86 calories (17 percent from fat), 2 grams total fat (trace saturated fat), no cholesterol, 14 grams carbohydrates, 3 grams protein, 142 milligrams sodium, 6 grams dietary fiber.
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© 2008, The Kansas City Star Distributed by McClatchy-Tribune Information Services.
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