Recipe: No-Oil Vinaigrette, Wild Rice and Bulgur Pilaf, Warm Italian Salad Sandwiches (Article: Healthful Herbs: Basil)

HEALTHFUL HERBS: BASIL
Source: the American Institute for Cancer Research

Hints of mint, anise and pepper come to mind with the sharp, refreshing flavor of basil, a favorite seasoning for Italian foods and many other ethnic cuisines. The aromatic leaves of this healthful herb can be used with fresh and cooked vegetables, in salads, in soups and breads, and for seasoning vinegars and oils.

Native to India, basil reached the Mediterranean region in ancient times. Basil inherits its name from the Greek word for king, and in France it is still known as "l'herbe royale." The warming properties of basil were prized as a remedy for coughs, sore throats and head colds. The anti-viral compounds in basil prompted its use in folk medicine for treating warts and, in India and Africa, basil leaves are still rubbed on the skin to repel insects.

Perhaps best known as a basic ingredient in Italian pesto, as well as the related pistou of southern France, basil combines well with garlic and olive oil. The herb has a natural affinity with tomatoes and is sensational in pepper, zucchini and eggplant dishes, as well as recipes for pasta, potatoes, beans, rice and other grains. Basil is also a popular herb in Thai cooking and is used in curries, stir-fries, fish and chicken dishes.

Tearing rather than chopping the leaves helps bring out basil's flavor. Since the aromatic basil oil vanishes rapidly when exposed to heat, it's best to use only a little basil during cooking, then add more at the very last minute to a dish.

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NO-OIL VINAIGRETTE
Use basil in a no-oil vinaigrette made by blending peeled, chopped tomatoes, white wine vinegar, fresh basil, fresh thyme and Dijon mustard in a food processor. This dressing is delicious with garden salads or fish.

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WILD RICE AND BULGUR PILAF
Add the flavor of basil to a pilaf of wild rice and bulgur. Cook the grains in chicken or vegetable stock with diced carrot, celery and onion, and season with fresh basil, oregano leaves and freshly ground pepper.

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WARM ITALIAN SALAD SANDWICHES

3 medium tomatoes, cut into thin wedges
1 small red onion, thinly sliced
1 roasted red pepper, cut into thin strips
10 pitted black olives, sliced
1/2 cup fat-free Italian dressing
4 whole grain rolls or 8 Italian bread slices
1/4 cup shredded reduced-fat mozzarella
1/4 cup shredded fresh basil

Preheat the broiler.

In a medium bowl, combine tomatoes, onion, red pepper and olives. Add dressing; toss well to coat. Let stand for 20 minutes.

Spoon tomato mixture evenly onto rolls. Place sandwiches on a baking sheet. Sprinkle with mozzarella.

Broil, 4 inches from heat, until cheese melts and edges of rolls are golden, about 2 minutes.

Sprinkle with basil and serve immediately.

Each of the 4 servings contains 261 calories and 5 grams of fat.