Trends in food come and go, but never have we been more conscious of foods that are fresh and light than now. Restaurant menus are listing fish, fresh vegetables, small, lightly topped pizzas and plenty of pastas, both hot and cold. Ethnic influences no longer travel from afar, but are reflected in dishes from regions of the United States, particularly the West, both in the northern and southern sections.
We can see by another food trend--beautiful presentations--that the ingredients must be quite fresh. But, nutritionally, do these ingredients add up to a light meal?
When the following recipes, chosen because they reflect current trends in food, were analyzed for their nutrient content, the answer was not always encouraging. However, with care, a total menu can be planned around some of these dishes to produce a meal that is healthful and fairly light.
Plenty of Protein
The Mustard-Sauced Salmon is a good recipe to start with because its 312 calories include plenty of protein, niacin and, because the sauce is milk-based, more hard-to-get calcium than many main dishes. However, because the percentage of calories coming from fat is well over the recommended 30% of total calories, we need to add dishes to the menu that will provide more of vitamins A and C, thiamine, riboflavin and iron, without adding more fat. We suggest some steamed broccoli and a small portion of rice. Since there is already enough calcium provided for one meal, the beverage for this meal can be iced tea or some other non-caloric drink.
Just a tossed green salad will do fine for the Athenian Pizza, and because the Puff Pizzas With Shrimp are so high in fat (mostly from the puff pastry), some fresh fruit, perhaps slices of fresh pineapple and papaya, can complete the menu.
For the other recipes here, check the nutritional data before completing menu plans because good health is a current trend, too.
1 shallot, chopped
1 tablespoon capers
1 tablespoon butter
1 cup milk
1/4 cup red wine
2 tablespoons Dijon mustard
4 salmon steaks, 1 1/2 pounds
1/2 teaspoon salt
1/4 teaspoon black pepper
Saute shallot and capers in butter. Whisk in milk, wine and mustard. Cook over low heat until thick, about 20 minutes.
Sprinkle salmon steaks with salt and pepper. Broil 8 to 10 minutes, turning once. Serve with mustard sauce. Makes 4 servings.
PER SERVING: 312 calories; 36 gm protein; 5 gm carbohydrate; 15 gm fat; 572 mg sodium; 673 mg potassium.
Protein 56% Riboflavin 11% Vitamin A 08% Niacin 62% Vitamin C 01% Calcium 24% Thiamine 15% Iron 10% ATHENIAN PIZZA
3 tablespoons oil
12 thin slices eggplant
1 large green pepper, cut into 12 rings
6 pita breads
1 (15 1/2-ounce) jar prepared spaghetti sauce
2 1/2 ounces sliced pepperoni
1 1/2 cups shredded Jack cheese
Heat 2 tablespoons oil in 10-inch skillet over medium heat. Add eggplant, a few slices at a time, and cook until golden brown, adding remaining oil as needed. Drain eggplant on paper towels.
Add green pepper rings to skillet. Cook until tender-crisp. Drain on paper towels.
Separate pita breads, pulling completely apart into halves. Arrange on baking sheets, cut side up. Spread 2 tablespoons spaghetti sauce on each pita bread half. Top each with 1 slice eggplant, 1 green pepper ring, some of pepperoni and 2 tablespoons cheese. Bake at 400 degrees 5 minutes or until cheese melts. Makes 6 servings.
PER SERVING: 382 calories; 15 gm protein; 29 gm carbohydrate; 22 gm fat; 907 mg sodium; 178 mg potassium.
Protein 23% Riboflavin 12% Vitamin A 08% Niacin 06% Vitamin C 60% Calcium 27% Thiamine 11% Iron 12% PUFF PIZZA WITH SHRIMP
2 (17 1/4-ounce) packages frozen puff pastry
1 (15 1/2 ounce) jar prepared spaghetti sauce
1 1/4 cups cut-up cooked shrimp
2 cups shredded mozzarella cheese
1 egg, beaten
1 tablespoon sesame seeds
Thaw pastry 20 minutes. Unfold gently. On lightly floured surface, cut each pastry sheet in half. Spread some of spaghetti sauce over each of 4 halves. Top with shrimp and cheese. Top each with 1 of remaining pastry halves. Crimp edges with fork to seal. Place pizzas on 2 ungreased baking sheets. Brush pastry with egg and sprinkle with sesame seeds. Cut 4 slashes in top of each. Bake at 350 degrees until golden, about 30 minutes. Makes 8 servings.
PER SERVING: 767 calories; 31 gm protein; 53 gm carbohydrate; 48 gm fat; 1,157 mg sodium; 306 mg potassium.
Protein 48% Riboflavin 16% Vitamin A 03% Niacin 21% Vitamin C 00% Calcium 14% Thiamine 34% Iron 24% TURKEY-PASTA SALAD
WITH WALNUT PESTO
8 ounces spaghetti
3 quarts boiling water
1 cup fresh basil leaves
1/4 cup walnuts
2 cloves garlic
2 tablespoons safflower oil
2 tablespoons walnut oil
2 tablespoons olive oil
4 ounces cooked turkey breast, cut into julienne strips
3 tablespoons toasted walnuts
Gradually add spaghetti to rapidly boiling water so water continues to boil. Cook, uncovered, stirring occasionally, until tender. Drain in colander.
In food processor or blender, combine basil, walnuts, garlic and oils. Process until smooth paste is formed. Toss spaghetti with basil mixture. Garnish with turkey strips and toasted walnuts. Makes 4 servings.
PER SERVING: 601 calories; 21 gm protein; 48 gm carbohydrate; 37 gm fat; 35 mg sodium; 409 mg potassium.
Protein 32% Riboflavin 14% Vitamin A 23% Niacin 27% Vitamin C 13% Calcium 06% Thiamine 24% Iron 17% SOUTHWESTERN CORN AND
1 (10-ounce) package frozen corn with butter sauce in pouch
1 (4-ounce) can diced green chiles, drained
1/2 cup shredded Cheddar cheese
1/2 cup shredded Jack cheese
1/2 cup chopped tomato
1/2 teaspoon chili powder
6 green leaf lettuce leaves
1/2 cup sour cream
Thaw pouch of corn in bowl of warm water 20 minutes. Beat eggs in medium bowl. Stir in thawed corn, green chiles, Cheddar and Jack cheeses, tomato and chili powder. Pour into greased shallow 2-quart baking dish. Bake at 325 degrees 30 to 35 minutes or until knife inserted 1-inch from center comes out clean. Cut into squares and serve on individual lettuce-lined plates. Top with sour cream. Makes 6 servings.
PER SERVING: 180 calories; 10 gm protein; 11 gm carbohydrate; 11 gm fat; 295 mg sodium; 175 mg potassium.
Protein 15% Riboflavin 15% Vitamin A 20% Niacin 04% Vitamin C 70% Calcium 10% Thiamine 06% Iron 06%