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Dinner Tonight! | LOW-FAT COOKING

Steam Your Salad

March 08, 2000|DONNA DEANE

Everyone has favorite recipes they make over and over. This salad is one of mine.

It comes together easily because I keep cooked brown rice on hand. To make the rice, steam 1 cup brown rice with 1 1/4 cups water in an electric steamer 55 minutes to 1 hour. You'll have enough for several helpings, including the 1 cup called for in this recipe.

Another time-saver: The cucumber dressing is quick or can be made ahead and kept in the refrigerator until needed.

Choose a low-fat fish such as halibut. A 4-ounce serving has 124 calories and 2.6 grams of fat. But because the fish is on the lean side, you'll need to watch it carefully so it doesn't overcook and become tough and rubbery. It should look opaque and pull apart easily with a fork when it is done.

Deane's book, "Low Fat Kitchen," includes more than 100 recipes created for this column. To order, call (800) 246-4042. The price is $20.45, including shipping and sales tax.

Steamed Halibut on Greens With Cucumber and Garlic Dressing

Active Work Time: 10 minutes * Total Preparation Time: 20 minutes

Serve this salad at room temperature or chilled.

1 (8-ounce) halibut steak

1 small cucumber, peeled and cut in half

1 cup plain nonfat yogurt

1 clove garlic, minced

1 tablespoon minced dill

1/2 teaspoon salt

4 cups mixed greens

1 cup cooked brown rice

1 tomato, cut into wedges

* Steam halibut in steamer basket over simmering water until fish flakes easily when tested with fork, about 10 minutes. Let halibut cool to room temperature and serve, or cover and chill up to 2 days.

* Seed 1/2 cucumber, then mince. Combine minced cucumber, yogurt, garlic, dill and salt. Cover and chill until ready to assemble salad.

* Divide greens between 2 serving plates. Slice remaining 1/2 cucumber and arrange around greens. Spoon rice over greens. Remove any skin and bones from fish and flake fish. Arrange on top of rice and surround salad with tomato wedges. Spoon dressing over salads.

2 servings. Each serving: 311 calories; 736 mg sodium; 31 mg cholesterol; 4 grams fat; 41 grams carbohydrates; 30 grams protein; 1.96 gram fiber.

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