Chicken & Fruit Salad
Chicken, melon, walnuts and feta top mixed salad greens for a refreshing summer salad. Use your favorite summer fruit in place of the melon if you wish.
Makes 4 servings
ACTIVE TIME: 15 minutes
TOTAL TIME: 15 minutes
EASE OF PREPARATION: Easy
1/4 cup reduced-fat sour cream
3 tablespoons fruit-flavored vinegar
4 teaspoons sugar
1 1/2 teaspoons poppy seeds
1/4 teaspoon salt
Freshly ground pepper to taste
8 cups mixed salad greens
2 cups sliced cooked chicken breast (see Tip)
2 cups chopped melon, such as cantaloupe and/or honeydew
1/4 cup chopped walnuts, toasted (see Tip)
1/4 cup crumbled feta cheese
Whisk sour cream, vinegar, sugar, poppy seeds, salt and pepper in a large bowl until smooth. Reserve 1/4 cup of the dressing in a small bowl. Add the mixed greens to the large bowl and toss to coat. Divide among 4 plates and top with chicken, melon, walnuts and feta. Drizzle each portion with 1 tablespoon of the reserved dressing.
NUTRITION INFORMATION: Per serving: 248 calories; 11 g fat (4 g sat, 2 g mono); 55 mg cholesterol; 18 g carbohydrate; 21 g protein; 4 g fiber; 346 mg sodium; 371 mg potassium. Nutrition bonus: Vitamin A (140% daily value), Vitamin C (50% dv).
1 Carbohydrate Serving
Exchanges: 1 fruit, 1 vegetable, 2 lean meat, 2 fat
TIP: To poach chicken breast: Place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.
To toast chopped or sliced nuts, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes.
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Caprese Salad
Summer-ripe tomatoes and fresh mozzarella need only a sprinkling of fresh herbs, salt and pepper to shine in this simple summer salad.
Makes 4 servings, about 1 1/4 cups each
ACTIVE TIME: 15 minutes
TOTAL TIME: 15 minutes
EASE OF PREPARATION: Easy
2 medium red tomatoes, cut into wedges
2 medium yellow tomatoes, cut into wedges
3/4 cup diced fresh mozzarella cheese
1/4 cup chopped fresh parsley
2 tablespoons chopped fresh basil
1/4 teaspoon salt
Freshly ground pepper to taste
Gently toss tomatoes, mozzarella, parsley, basil and salt together in a large bowl. Season with pepper.
NUTRITION INFORMATION: Per serving: 61 calories; 0 g fat (0 g sat, 0 g mono); 4 mg cholesterol; 7 g carbohydrate; 9 g protein; 2 g fiber; 317 mg sodium; 444 mg potassium.
Nutrition bonus: Vitamin C (40% daily value), Calcium & Vitamin A (20% dv). 1/2 Carbohydrate Serving. Exchanges: 1 vegetable, 1 high-fat meat.
Hot & Sour Slaw
This slaw, a combination of cabbage, red bell pepper, scallions and bamboo shoots, is tossed with a dressing full of the classic flavors of Chinese hot-and-sour soup. Serve with grilled pork tenderloin and a glass of Riesling.
Makes 4 servings, a generous 1 cup each
ACTIVE TIME: 20 minutes
TOTAL TIME: 20 minutes
EASE OF PREPARATION: Easy
3 tablespoons rice vinegar
1 tablespoon reduced-sodium soy sauce
1 tablespoon toasted sesame oil
1 teaspoon grated fresh ginger
1/4 teaspoon ground white pepper
1/4 teaspoon crushed red pepper, or to taste
3 cups shredded napa or green cabbage
1 cup thinly sliced red bell pepper
1/3 cup sliced scallions
1 8-ounce can bamboo shoots, drained and thinly sliced
Whisk rice vinegar, reduced-sodium soy sauce, oil, ginger, white pepper and crushed red pepper in a large bowl. Add napa (or green cabbage) bell pepper, scallions and bamboo shoots; toss to coat.
NUTRITION INFORMATION: Per serving: 62 calories; 4 g fat (1 g sat, 1 g mono); 0 mg cholesterol; 6 g carbohydrate; 2 g protein; 2 g fiber; 112 mg sodium; 189 mg potassium.
Nutrition bonus: Vitamin C (85% daily value), Vitamin A (18% dv). 1/2 Carbohydrate Serving. Exchanges: 1 vegetable, 1 fat.
Grilled Pepper Salad
Toss a colorful mix of grilled bell peppers with briny olives, sweet sun-dried tomatoes and balsamic vinaigrette for a lovely side dish. Or spread crostini with goat cheese and top it with this salad for an easy summer appetizer.
Makes 4 servings, about 1 cup each
ACTIVE TIME: 20 minutes
TOTAL TIME: 20 minutes
EASE OF PREPARATION: Easy
4 bell peppers (mixed colors), halved, seeded and stemmed
1/4 cup halved and pitted oil-cured black olives
1/4 cup rinsed and chopped oil-packed sun-dried tomatoes
1 tablespoon extra-virgin olive oil
1 tablespoon balsamic vinegar
1/8 teaspoon salt
Grill peppers on medium-high turning once, until soft and charred in spots, about 5 minutes per side. When cool enough to handle, chop the peppers into cubes and toss with olives, sun-dried tomatoes, oil, vinegar and salt in a large bowl.
NUTRITION INFORMATION: Per serving: 107 calories; 7 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 10 g carbohydrate; 1 g protein; 2 g fiber; 330 mg sodium; 331 mg potassium. Nutrition bonus: Vitamin C (200% daily value). 1 Carbohydrate Serving.
Exchanges: 1 vegetable, 1 1/2 fat.
MAKE AHEAD TIP: Cover and refrigerate for up to 3 days.
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