Oil-free and low-calorie salad dressing alternatives - recipes

They make use of Asian seasonings: plum jam, hoisin sauce, preserved ginger ASIAN SEASONINGS that are thick and virtually oil-free often make ideal bases for light salad dressings. In hoisin sauce, preserved ginger, and plum jam (a subtle variation on Asian plum sauce), the "cling" needed to coat vegetables derives from sugar or a little cooked starch. This ends up being much less caloric than the oil used in a traditional vinaigrette.

Try the seasonings in salads tailored to complement their flavors.

Peking Spinach Salad

12 won ton skins (each about 3 in. square) 1 1/2 quarts (about 3/4 lb.) lightly packed spinach leaves, rinsed and crisped 1/4 pound mushrooms, rinsed, and sliced thin if large 3/4 cup shredded carrots 3/4 cup lightly packed, coarsely chopped fresh cilantro (coriander) sprigs 2 medium-size (about 1/3 lb. total) firm-ripe red-skinned plums, pitted and sliced thin Plum dressing (recipe follows)

Quarter won ton skins and lay them flat on a greased 12- by 15-inch baking sheet; spray or brush with water. Bake in a 500 [degrees] oven until golden, about 3 minutes; watch carefully.

Place spinach in a large bowl and arrange won tons, mushrooms, carrots, cilantro, and plums on top. At the table, mix gently with dressing. Serves 8. Per serving: 92 cal.; 3.2 g protein; 0.4 g fat (0 g sat.); 21 g carbo.; 172 mg sodium; 0 mg chol.

Plum dressing. In a bowl, whisk 1/3 cup plum jam, 1 tablespoon soy sauce, 3 tablespoons lemon juice, and 1/2 teaspoon ground cinnamon.

Green and White Sesame Salad 3 tablespoons sesame seed 2/3 pound slender green beans, ends trimmed 1 pound slender asparagus, tough ends trimmed 3/4 pound jicama, peeled and cut into long matchsticks 1/3 cup seasoned rice vinegar (or distilled white vinegar plus 1 teaspoon sugar) 1 tablespoon each sugar, hoisin sauce, and Dijon mustard

Place sesame seed in a 10- to 12-inch frying pan over medium-high heat and shake the pan often until seed is golden, 2 to 4 minutes. Pour seed out of pan and set aside.

Fill pan with 1/2 inch water and bring to a boil over high heat; add beans and asparagus, cover, and simmer until vegetables are just tender-crisp to bite, about 2 minutes; drain. Immerse in cold water; drain when cool.

On a platter or on plates, arrange beans, asparagus, and jicama. In a bowl, stir vinegar, sugar, hoisin, mustard, and sesame seed; drizzle dressing over vegetables. Serves 6. Per serving: 101 cal.; 4.6 g protein; 2.7 g fat (0.4 g sat.); 16 g carbo.; 170 mg sodium; 0 mg chol.

Red and Orange Ginger Salad 1 pound (about 3 medium-size) thin-skinned potatoes, peeled 1 pound (about 4 medium-size) beets, scrubbed and rinsed 3/4 pound (about 2 medium-size) firm-ripe nectarines, pitted Ginger dressing (recipe follows) Nasturtium flowers (optional) Salt

Place potatoes in a 3- to 4-quart pan with water to cover. Bring to a boil over high heat. Cover and simmer until just tender when pierced, about 15 minutes. With a slotted spoon, transfer potatoes to a colander; let cool.

Add beets to pan; return to a boil over high heat, then cover and simmer until tender when pierced, about 20 minutes. Drain and let cool; trim ends and peel.

Cut potatoes, beets, and nectarines into 1/2-inch chunks. Arrange in a wide bowl or on plates. Pour dressing on top; decorate with nasturtiums. Add salt to taste. Serves 6. Per serving: 121 cal.; 2.6 g protein; 0.4 g fat (0 g sat.); 28 g carbo.; 50 mg sodium; 0 mg chol.

Ginger dressing. In a blender, whirl until smooth 1/4 cup coarsely chopped preserved ginger in syrup (including about 1 teaspoon of the syrup), 1/4 cup distilled white vinegar, 2 tablespoons water, and 1/8 teaspoon cayenne.

***by Elaine Johnson