1.

Grilled Shrimp with Melon & Pineapple Salsa

Grilled shrimp is perfectly accented by this light, summery pineapple-melon salsa. The flavors are bright and fresh, just right for a hot day. Use just one melon or any combination of melonsincluding watermelonfor the versatile salsa. For best flavor marinate the shrimp overnight . Makes: 4 servings Active Time: 45 minutes Total Time: 1 1/4 hours (plus marinating time)

Ingredients
1 pound raw shrimp, (16-20 per pound), peeled and deveined (see Note) 2 tablespoons canola oil, divided 2 teaspoons finely grated fresh ginger, divided 2 teaspoons minced seeded jalapeo, divided 2 cups finely diced firm ripe melon 1 cup finely diced fresh pineapple 1/4 cup finely diced red bell pepper 1/4 cup finely diced green bell pepper 1/4 cup finely diced red onion 3 tablespoons rice vinegar 2 tablespoons finely chopped fresh mint, plus 4 sprigs for garnish 1/2 teaspoon kosher salt 4 large lettuce leaves, such as Boston, romaine or iceberg 4 lime wedges

Preparation
1. Combine shrimp, 1 tablespoon oil, 1 teaspoon ginger and 1 teaspoon jalapeo in a medium bowl. Cover and refrigerate for 4 hours or up to 24 hours. 2. Combine melon, pineapple, red and green bell pepper, onion, vinegar, chopped mint and salt in a large bowl with the remaining 1 tablespoon oil, 1 teaspoon ginger and 1 teaspoon jalapeo. Refrigerate until cold, about 30 minutes or up to 4 hours. 3. About 20 minutes before serving, preheat grill to high. 4. Thread the shrimp onto skewers, piercing each twice, once through the tail end and once near the head end. Grill the shrimp until pink and just cooked through, 2 to 3 minutes per side. When cool enough to handle, slide the shrimp off the skewers. 5. To serve, arrange one large lettuce leaf on each dinner plate. Spoon salsa onto the lettuce and top with shrimp. Garnish each serving with a lime wedge and a mint sprig, if using. 6. Tips & Notes Make Ahead Tip: Marinate the shrimp (Step 1) for up to 24 hours. Cover and refrigerate the salsa (Step 2) for up to 4 hours. | Equipment: Four 8- to 10-inch skewers Note: To devein shrimp, use a paring knife to make a slit along the length of the shrimp. Under running water, remove the tract with the knife tip. Nutrition Per serving: 211 calories; 8 g fat ( 1 g sat , 5 g mono ); 168 mg cholesterol; 16 g carbohydrates; 0 g added sugars; 19 g protein; 2 g fiber; 352 mg sodium; 501 mg potassium. Nutrition Bonus: Vitamin C (97% daily value), Vitamin A (24% dv), Iron (20% dv). Carbohydrate Servings: 1 Exchanges: 1 fruit, 2 1/2 lean meat, 1 fat

2.Poached Cod & Asparagus

In this recipe, we poach the cod right on top of the asparagus. The result is perfectly cooked cod and tender-crisp asparagus. The sauce is our take on beurre blanca traditional French sauce made with wine and lots of butter. Ours uses a little cornstarch for thickening and a judicious amount of butter for flavor. Makes: 4 servings Active Time: 25 minutes Total Time: 25 minutes

Ingredients
1 lemon, divided 1 cup dry white wine 2 teaspoons cornstarch 1 tablespoon thinly sliced shallot 1 bay leaf 5 whole black peppercorns 1 1/4 pounds cod (see Tip), cut into 4 equal portions 1/2 teaspoon salt, divided 1/4 teaspoon ground white or black pepper 4 sprigs fresh tarragon 1 1/2 bunches asparagus (about 1 1/2 pounds), trimmed 1/2 cup water 2 tablespoons butter

Preparation
1. Juice half the lemon into a small saucepan; reserve the other half. Whisk in wine and cornstarch until combined. Add shallot, bay leaf and peppercorns. Bring to a boil. Reduce heat to maintain a simmer and cook, stirring occasionally, until thickened and reduced by about half, 10 to 12 minutes. 2. Meanwhile, sprinkle cod with 1/4 teaspoon salt and pepper. Place a tarragon sprig on each portion. Thinly slice the remaining lemon half and lay the slices over the tarragon. 3. Place asparagus in an even layer in a large skillet. Add 1/2 cup water. Place the cod on top of the asparagus. Bring to a boil over medium heat. Cover and cook until the asparagus is tender and the fish is cooked through, 4 to 5 minutes. 4. Strain the reduced sauce through a sieve into a bowl. Return it to the pan. Over low heat, swirl butter into the sauce 1 tablespoon at a time until melted. Stir in the remaining 1/4 teaspoon salt and remove from the heat. 5. Serve the fish and asparagus topped with the sauce.

Tips & Notes

Tip: Overfishing and trawling have drastically reduced the number of cod in the U.S. and Canadian Atlantic Ocean and destroyed its sea floor. For sustainably fished cod, choose U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.

Nutrition
Per serving: 228 calories; 7 g fat ( 4 g sat , 2 g mono ); 61 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 25 g protein; 2 g fiber; 395 mg sodium; 747 mg potassium. Nutrition Bonus: Nutrition bonus: Folate (34% dv), Vitamin C (22% dv), Potassium & Vitamin A (21% dv). Carbohydrate Servings: 1/2 Exchanges: 1 vegetable, 3 lean meat, 1 fat

3.Mche & Chicken Salad with Honey-Tahini Dressing

Makes: 4 servings, about 2 cups each Active Time: 40 minutes Total Time: 55 minutes

Ingredients
Dressing Salad 1 pound new or baby red potatoes 1 pound chicken tenders 1/4 teaspoon plus pinch of salt, divided 1/4 teaspoon freshly ground pepper 1 tablespoon extra-virgin olive oil 1/2 small clove garlic 4 cups mche, or baby spinach 1 cup shelled English peas, (about 1 1/2 pounds unshelled) or thawed frozen peas 1 tablespoon finely chopped shallot 1/2 cup lemon juice 1/3 cup extra-virgin olive oil 1/3 cup tahini, (see Tip) 2 tablespoons honey 2 cloves garlic, minced 1 teaspoon salt Freshly ground pepper, to taste

Preparation
1. To prepare dressing: Combine lemon juice, 1/3 cup oil, tahini, honey and minced garlic in a blender, a jar with a tight-fitting lid or a medium bowl. Blend, shake or whisk until smooth. Season with 1 teaspoon salt and pepper. 2. To prepare salad: Place a steamer basket in a large saucepan, add 1 inch of water and bring to a boil. Put potatoes in the basket and steam until barely tender when pierced with a skewer, 15 to 20 minutes, depending on size. When cool enough to handle, slice or quarter. 3. Meanwhile, toss chicken with 1/4 teaspoon salt and pepper. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add the chicken and cook until golden brown and cooked through, about 4 minutes per side. Transfer to a clean cutting board to cool. Shred into bite-size pieces. 4. Season a wooden salad bowl by rubbing with 1/2 clove garlic and a pinch of salt. Chop the garlic and add to the bowl along with the potatoes and mche (or spinach). Pour 1/2 cup dressing over the potatoes and greens; gently toss to coat. (Cover and refrigerate the remaining 3/4 cup dressing for up to 3 days.) Add peas, shallot and the shredded chicken; gently toss and serve.

Tips & Notes

Make Ahead Tip: Cover and refrigerate the dressing (Step 1) for up to 3 days. Tip: Tahini is a thick paste of ground sesame seeds. Look for it in large supermarkets in the Middle Eastern section or near other nut butters.

Nutrition
Per serving: 381 calories; 16 g fat ( 2 g sat , 10 g mono ); 67 mg cholesterol; 31 g carbohydrates; 3 g added sugars; 32 g protein; 4 g fiber; 525 mg sodium; 727 mg potassium. Nutrition Bonus: Vitamin A & Vitamin C (45% daily value), Folate & Potassium (21% dv). Carbohydrate Servings: 2 Exchanges: 1 1/2 starch, 1 vegetable, 3 1/2 lean meat, 3 fat