[Kitchen Witch]

Roasted Salmon with Lentils & Lemon-Cilantro Dressing

Perfect for company, this truly impressive main-course salad has a variety of colors, textures, and tastes. Make the lentils and greens combination and the dressing ahead of time, then roast the salmon just before serving it warm.

* 2 cups chicken broth, canned or homemade
* 1 cup lentils, rinsed and picked over
* 1 cup sliced carrots
* 3/4 teaspoon black pepper
* 1 bay leaf
* 1 pound skinned salmon fillet, cut into four pieces
* 3 tablespoons fresh lemon juice
* 1/4 teaspoon salt
* 1/2 cup (packed) cilantro sprigs
* 1 tablespoon plus 1 teaspoon extra-virgin olive oil
* 1 garlic clove, peeled
* 1 bunch of watercress, tough stems removed
* 2 cups (loosely packed) stemmed spinach
* 1 large red bell pepper, cut into thin strips
* 2 tablespoons chopped red onion

1. In medium nonstick saucepan, combine chicken broth with lentils, carrots, 1/4 teaspoon of black pepper and bay leaf. Cover and bring to a boil over high heat. Reduce heat to medium-low and simmer until lentils are tender, about 45 minutes. Drain off any excess liquid. Transfer to a large bowl and set aside to cool to lukewarm.

2. Preheat oven to 450°F. Spray 7- x 11-inch baking pan with nonstick cooking spray.

3. Place salmon in pan and sprinkle with 1 teaspoon of lemon juice, 1/4 teaspoon of black pepper and 1/8 teaspoon of salt. Roast 10 to 12 minutes, or until fish is just opaque in thickest part. Remove from oven.

4. Meanwhile, in food processor, combine 2 tablespoons plus 2 teaspoons lemon juice, 3 tablespoons of water, 1/4 teaspoon black pepper and 1/8 teaspoon salt with cilantro and olive oil. With machine running, drop garlic clove through feed tube and process until pureed.

5. Add watercress, spinach, bell pepper and red onion to lentils, and toss to combine. Add all but about 1 tablespoon of dressing and toss to coat well.

6. Divide salad among 4 plates. Top each with a piece of salmon and drizzle salmon with reserved dressing.

Nutritional Information
Per serving: 434 calories, 16g total fat, 2.8g saturated fat, 8.6g monounsaturated fat, 3.1g polyunsaturated fat, 18g dietary fiber, 37g protein, 37g carbohydrate, 71mg cholesterol, 744mg sodium.
Good source of: beta-carotene, fiber, folate, iron, magnesium, niacin, omega-3s, potassium, selenium, thiamin, vitamin B6, vitamin C


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Spaghetti with Sauce Bolognese

The long, slow cooking of the sauce gives it a silky texture and rich flavor. One of the flavor secrets is the addition of nutmeg. Lots of Italian cooks will also add a teaspoon of instant espresso powder, another "secret ingredient".

* 3/4 pound lean top round, cut into cubes
* 3 tablespoons olive oil
* 1/3 cup finely chopped onion
* 1/3 cup chopped carrot
* 1/3 cup chopped celery
* 3/4 teaspoon salt
* 1 cup dry white wine
* 1 cup milk
* 1/4 teaspoon ground nutmeg
* 2-1/4 cups canned plum tomatoes, chopped with their juice
* 12 ounces spaghetti

1. In food processor, grind beef until coarsely ground (it should still have some texture, and not be pasty).

2. In large nonstick skillet, heat oil over low heat. Add onion and cook 7 minutes or until soft and translucent. Add carrot and celery and cook 2 minutes.

3. Stir in beef. Sprinkle with salt, increase heat to medium, and cook 5 minutes or until no longer pink. Add wine and cook 7 minutes or until almost evaporated Add milk, 2 tablespoons at a time, until it has all been absorbed.

4. Stir in tomatoes, reduce heat to a very gentle simmer, partially cover and cook 1 hour, stirring frequently and adding a little more milk if mixture is becoming too dry.

5. Meanwhile, in large pot of boiling salted water, cook pasta according to package directions; drain. Transfer to large bowl, toss with sauce and serve.

Nutritional Information
Per serving: 663 calories, 20.9g total fat, 5.6g saturated fat, 11.2g monounsaturated fat, 1.9g polyunsaturated fat, 4.1g dietary fiber, 33g protein, 75g carbohydrate, 59mg cholesterol, 730mg sodium.
Good source of: iron, magnesium, potassium, selenium, vitamin B6, vitamin B12

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Shrimp Louis Salad with Tomato-Tarragon Dressing

Lightly brush thin firm slices of bread with olive oil, sprinkle with tarragon, and briefly bake until crispy to serve with this elegant and colorful salad. For dessert, serve fresh raspberries over lime sherbet.

* 1/4 cup reduced-fat sour cream
* 1 tablespoon no-salt-added tomato paste
* 1 teaspoon capers, drained
* 2 teaspoons tarragon vinegar
* 1 teaspoon prepared white horseradish
* 1/4 teaspoon tarragon
* 1/4 teaspoon salt
* 1/8 teaspoon black pepper
* 3 cups mesclun (mixed baby greens)
* 1 pound cooked, peeled shrimp
* 1 yellow or red bell pepper, cut into thin strips
* Half a medium avocado, thinly sliced
* 1 cup halved cherry tomatoes

1. In small bowl, whisk together sour cream, 2 tablespoons of water, tomato paste, capers, vinegar, horseradish, tarragon, salt and pepper. Transfer to small serving bowl.

2. Spread mesclun on large platter. Scatter shrimp, bell pepper strips, avocado and cherry tomatoes over greens. Serve with dressing on side.

Nutritional Information
Per serving: 202 calories, 6.6g total fat, 1.9g saturated fat, 2.7g monounsaturated fat, 1.1g polyunsaturated fat, 2.8g dietary fiber, 27g protein, 9g carbohydrate, 226mg cholesterol, 513mg sodium.
Good source of: iron, selenium, vitamin B12, vitamin C