Dress Sharp, Dress Light

Making a low-fat salad is no trick. Making one with a dressing is. And making a low-fat salad dressing that tastes good is even harder.

In this case, we combined Indian spices with fresh lemon juice and water, adding only enough oil to give it flavor. If you are really watching your fat, you can eliminate the oil.

The key to getting the most flavor out of the dressing is toasting the cumin seeds before grinding them. Toast them just until the aroma comes out. Watch the skillet carefully; toasting takes only a minute and the seeds scorch quickly.

It’s also good to let the dressing stand for a little while after mixing to allow the flavors to meld.

As for the salad itself, an assortment of fresh vegetables combined with high-protein tofu makes for a healthful yet light summer salad. Use any vegetable combination that suits your taste.

Haleem masala, a combination of garam masala, ginger, garlic, onion, red chile, salt and turmeric, can be found in Indian markets. While you’re there, pick up some fresh yogurt and Indian bread to go with your salad.

Indian Vegetarian Tofu Salad

Active Work Time: 10 minutes * Total Preparation Time: 25 minutes * Vegetarian

1/2 cup freshly shelled peas

2 tablespoons lemon juice

3 tablespoons water

1 teaspoon olive oil

1 teaspoon sugar

1/2 teaspoon ground roasted cumin seeds

1/4 teaspoon haleem masala

1/2 teaspoon curry powder

1/2 teaspoon crushed coriander seeds

1/4 teaspoon salt

Freshly ground black pepper

4 cups thickly sliced romaine lettuce

1/2 cucumber, peeled and cut into 2-inch cubes

1 tomato, cut into chunks

8 mushrooms, quartered

1/2 (12.3-ounce) carton low-fat tofu, cut into 1-inch cubes

Sprigs of cilantro

* Steam peas in steamer basket over boiling water about 15 minutes. Plunge into cold water with ice cubes to stop cooking, then drain.

* For dressing, combine lemon juice, water, oil, sugar, cumin, masala, curry powder, coriander, salt and pepper. Let dressing stand and flavors blend while preparing remaining ingredients.

* Divide romaine between two serving plates. Arrange cucumber, tomato, mushrooms and tofu on each plate. Top with steamed peas and sprigs of cilantro. Serve with dressing.

2 servings. Each serving: 244 calories; 507 mg sodium; 0 cholesterol; 5 grams fat; 33 grams carbohydrates; 15 grams protein; 3 grams fiber.