no-fuss nibbles

Fresh veggies and super-sweet fruit inspire these quick, mouthwatering lunches and snacks.

WHEN IT'S hot AND HUMID OUTSIDE, you probably aren't up for spending time heating up the kitchen. But you gotta eat, right? Luckily, these easy recipes offer fresh flavors without the toil. For more good and good-for-you recipes, visit southernliving.com, go to the Foods section, and then click on "Healthy & Light."

JOY E. ZACHARIA, R.D.

Spicy Fruit and Veggies With Lime

MAKES 4 SERVINGS

PREP: 20 MIN.

Jicama is a cruncby, mild-tasting root vegetable. Peel its thin skin before cutting into strips. Jicama is usually enjoyed uncooked, but some folks like it in stir-fried dishes.

½ small jicama, peeled and cut into spears

½ pineapple, cored and cut into thick spears

1 mango, peeled and cut into spears

1 large cucumber, peeled and cut into spears

Fresh lime juice (2 limes)

1 teaspoon salt

¼ teaspoon ground red pepper or pequin chile powder

Lime wedges

Jicama and ground red pepper give Spicy Fruit and Veggies With Lime unique texture and a fiery finish.

PLACE first 4 ingredients in a shallow bowl or platter, dividing them in clusters. Drizzle with lime juice, and sprinkle with salt and red pepper. Serve immediately with lime wedges.

ELISA LEVY

TALLAHASSEE, FLORIDA

Per serving: Calories 99 (6% from (at); Fat 0.6g (sat OB, mono 0.1g, poly 0.2g); Protein 1.5g; Carb 26g; Fiber 5.2g; Chol Omg; Iron 0.9mg; Sodium 587mg; CaIc 36mg.

Broccoli, Cauliflower, and Carrot Salad

MAKES 6 SERVINGS

PREP: 10 MIN

½ cup light mayonnaise

1 tablespoon sugar

2 tablespoons rice wine vinegar

1 teaspoon salt

½ teaspoon ground ginger

1 (12-ounce) package pre-washed broccoli and cauliflower florets blend, coarsely chopped

½ (10-ounce) package shredded carrots

¼ cup roasted peanuts, chopped

WHlSK together first 5 ingredients in a large bowl. Add broccoli mixture and carrots, tossing to coat. Sprinkle evenly with nuts.

Per serving: Calories 138 (64% from fat); Fat 9.8g (sat 1.5g, mono 1.5g, poly 1.1 g); Protein 3.2g; Carb 11.2g; Fiber 2.8g; Chol 7mg; Iron 0.7mg; Sodium 572mg; CaIc 31 mg.

Marinated Tomatoes With Basil and Balsamic Vinegar

MAKES 12 SERVINGS

PREP: 20 MIN., STAND: 30 MIN.,

CHILL: 30 MIN.

Soaking onion slices in ice water before assembling a dish makes tbem milder. It's a great trick to use for onions that are added to tuna, egg, or cbicken salad.

1 small red onion, thinly sliced

4 cups ice water

¾ cup balsamic vinegar

¼ cup olive oil

2 tablespoons water

2 teaspoons sugar

½ teaspoon salt

½ teaspoon pepper

2 garlic cloves, minced

½ to I cup chopped fresh basil

6 tomatoes, thinly sliced

Parmesan cheese curls (optional)

French bread (optional)

COMBINE onion slices and 4 cups ice water in a large bowl; let stand 30 minutes. Drain and pat dry with paper towels.

WHlSK together vinegar, olive oil, 2 tablespoons water, and next 4 ingredients. Stir in basil.

LAYER half of tomato slices in a shallow dish. Top with half of onion slices. Drizzle with half of dressing. Repeat with remaining tomato slices, onion slices, and dressing. Cover and chill 30 minutes.

SPRINKLE with Parmesan cheese curls, if desired, and serve with bread, if desired. Serve at room temperature.

VICKI ARMSTRONG

FLORENCE, ALABAMA

NOTE: Recipe may be prepared up to 3 hours ahead.

Per serving: Calories 88 (51% from fat); Fat 5g (sat OJg, mono 3.6g, poly 0.6g); Protein 0.9g; Carb 11g; Fiber 1.2g; Chol Omg; Iron 0.6mg; Sodium 108mg; CaIc 12mg.

Per serving (with bread and Parmesan): Calories 203 (36% from fat); Carb28g; Fiber 2.2; Fat7.8g; Sodium 414mg.

Tomato, Swiss, and Bacon Sandwiches

MAKES 4 SANDWICHES

PREP: 10 MIN., COOK: 6 MIN.

For a lower sodium option, choose reduced-sodium Canadian bacon ana omit added salt. To decrease calories, prepare sandwiches with low-calorie whole-wheat bread.

8 Canadian bacon slices

Vegetable cooking spray

3 tablespoons light mayonnaise

½ teaspoon fresh dill

8 multigrain sandwich bread slices

1 large tomato, cut into 8 slices

¼ teaspoon salt

½ teaspoon freshly ground pepper

4 ( 2/3-ounce) slices reduced-fat Swiss cheese

4 iceberg lettuce leaves

COOK bacon in a skillet coated with vegetable cooking spray over medium heat 3 minutes per side or until browned. Drain on paper towels.

COMBINE mayonnaise and dill; spread mayonnaise evenly on 1 side of 4 bread slices. Top evenly with bacon slices and tomato slices; sprinkle with salt and pepper. Top evenly with cheese and lettuce. Cover with remaining bread slices.

NOTE: Canadian bacon is similar to lean ham. It has less fat and cholesterol than bacon.

Per serving (regular bread): Calories 330 (38% from fat); Fat 14g (sat 5g, mono 2.6g, poly 0.9g); Protein 23g; Carb 29.3g; Fiber 4.1g; Chol 46mg; Iron 2.5mg; Sodium 1,316mg; CaIc 228mg.

With low-calorie bread: Calories 291 ; Fat 13g; Carb 25g; Fiber 6.3g.

NEED A SERVING IDEA?

Try Marinated Tomatoes With Basil and Balsamic Vinegar in a variety of other delicious ways.

* Sprinkle with feta cheese for a zesty kick.

* Layer tomato and onion with fresh mozzarella.

* Chop the tomatoes and onions, and stir them into pasta for a quick side dish.They're also delicious served with dressing over grilled salmon, tuna, or grouper.