Categories
chicken recipe snack vegetable

811 – Kid Friendly Chicken Wraps

Kid Friendly Chicken Wraps

1/2 package NATURE’S GREENS™ Kale
1 rotisserie chicken, shredded
1 cup low fat shredded Cheddar cheese
1/2 cup Thousand Island dressing
6 (10-inch size) tortillas

1. Chop Kale finely and set aside.
2. Skin and shred chicken.
3. Combine shredded chicken with chopped kale and cheese, tossing to combine.
4. Add dressing, tossing to coat.
5. Divide chicken mixture evenly between tortillas.
6. Roll up to enclose chicken mixture.
Yield: 4 servings.

Nutritious Kids Popsicles

1 cup low fat frozen yogurt
1/4 cup vanilla flavored almond milk
1/2 cup Orange Strawberry Banana 100% juice
1 cup NATURE’S GREENS™ kale
1 banana, sliced
1 teaspoon honey

1. Spoon yogurt in a blender.
2. Pour almond milk and juice over frozen yogurt.
3. Spoon kale, banana in with other ingredients.
4. Pour in honey.
5. Blend until kale is well pulverized.
6. Pour mixture into 3-ounce paper cups and place in freezer.
7. After 30 minutes, insert Popsicle sticks into frozen Popsicle mixture.
8. When ready to serve, tear off paper cups and enjoy.
Yield 8 popsicles.

Easy Kale Smoothie

2 pears, unpeeled and chopped
1 or 2 bananas, sliced
1/2 cup white grape juice
2 cups water
1/4 cup honey
3-4 cups NATURE’S GREENS™ kale

Blend the first 5 ingredients in a blender. Spoon in kale and blend until smooth. Enjoy!
Yield 6 cups smoothie.

Quick Veggie Pizza

1 tablespoon Extra Lite Olive Oil
1 (10-ounce size) pkg. VERSATILE VEGGIES® Fajita Mix
1 teaspoon garlic
1 teaspoon Italian seasoning
1 (10-ounce size) pkg. VERSATILE VEGGIES® Squash Medley
1 cup VERSATILE VEGGIES® diced tomatoes
2 cups shredded Six Cheese Italian Blend shredded cheese
1 (1.5 lb. size) prepared pizza crust

1. Sauté fajita mix and garlic in olive oil. Sprinkle with Italian seasoning.
2. Spoon Mixture in the center of unbaked pizza crust.
3. Top cooked vegies with squash medley.
4. Spoon tomatoes around outer crust.
5. Sprinkle with cheese and bake at 425° for 18 minutes or until cheese has melted and vegetables are tender.
Yield: 6-8 slices.

Donna Bundrick-Griffin

Categories
chicken dessert fruit recipe soup vegetable

807 – Sandwich On-the-Side, Yummy Chicken Chowder, Pineapple Cake

Sandwich On-the-Side

Whole grain bread, bun, pita, or bagel
Filled with your choice of:
Cheeses- american, monterey, pepper-jack
Veggies- tomato, lettuce, red onions, fresh spinach, cucumber, avocado, olives, bell pepper
Fruits- sliced apple, pear

Choose whole grain bread and layer with cheese, vegetables, and fruits of your choice. Season with dried or fresh herbs plus a light drizzle of olive oil. Other options for dressing the sandwich include light mayo or light/non-fat cream cheese.

Yummy Chicken Chowder

2 tablespoons canola oil
1/2 chopped onion
2 stalks chopped celery
1/2 chopped bell pepper
3 ears fresh corn kernels
1 clove minced garlic
1 cup chicken stock
2 cups low-fat milk
2 chicken breasts, chopped
1 (14.75 oz.) can cream style corn
2 tablespoons cornstarch
2 teaspoons chopped fresh herbs (your choice of basil, oregona or thyme)
Salt and pepper to taste.

1. Heat oil in Dutch oven and add fresh vegetables and garlic.
2. Cook 5 minutes until vegetables are tender.
3. Add chicken breast, stock and milk.
4. Allow soup to heat to a slow simmer, then add canned corn.
5. Return to simmer.
6. Mix cornstarch with enough water to completely dissolve then pour into hot soup while stirring.
7. Continue stirring until soup is thickened then remove from heat and serve immediately.

Honey Lime Fruit Salad

4 cups chopped fruit (melon, grapes, berries, peaches, and apples are good choices)
4 tablespoons salted nuts

Dressing:

4 tablespoons honey
4 tablespoons limead concentrate
2 teaspoons poppy seeds (optional)

Add chopped fruit of your choice to bowl and top with salted nuts.
Combine dressing ingredients and mix well.
Drizzle over fruit and serve immediately. Refrigerate leftovers.

Fast and Friendly Salad Dressing
The tang of yogurt and the zip of Ranch.

1 cup plain Greek yogurt
1/2 cup 1% milk
1 packet dry Ranch dressing mix

Combine all ingredients until smooth. Refrigerate until ready to serve.

Pineapple Cake

1 box Angelfood cake mix
1 (20 oz.) can crushed pineapple in its own juice
Combine dry cake mix and undrained pineapple.

Stir until well moistened, being careful not to overmix.
Pour batter into ungreased 9 x 13 baking dish.
Bake at 350°F oven for 40 minutes or until golden brown and toothpick tests clean.

Rhonda Matthews

Categories
asian chicken recipe

790 – Sherry’s Ultra Fit Sweet-N-Sour Chicken Recipe

Sherry’s Ultra Fit Sweet-N-Sour Chicken Recipe

Ingredients

6 boneless chicken breasts (4 pounds)
1 can pineapple tidbits in its own juice (see note)
1 cup balsamic vinegar
1 tablespoon extra virgin olive oil
3 tablespoons of Southwestern Chipotle Mrs. Dash
½ of a green pepper
½ of a red pepper
1-2 teaspoons of Equal by the spoonful (optional)

Cooking Instructions

With poultry scissors, cut chicken into 1 x 2 inch strips. Add the juice only from the can of pineapple (save the tidbits ), balsamic vinegar, olive oil, and Mrs. Dash to chicken. Mix it up and let it marinate 30 to 40 minutes (or up to an hour ). Make sure you let it marinate because the vinegar and pineapple juice help to tenderize the chicken.

After it has marinated

Heat up a non stick pan. Spray with a little of olive oil/Pam. Place the chicken in the pan and let it brown on both sides 2 minutes to 3 minutes.

After the chicken is browned

Add it all to one big pan and pour in all the juice left over from the marinade. Stir in the pineapple tidbits and peppers. Add the Equal. Cover and simmer till peppers are heated and juice thickens up a little. Serve over rice.

Note: Cut the serving of rice by about a 1/4 cup to make up for the small amount of pineapple tidbits and juice. One can is for the entire 4 pounds of chicken so the sugars are not a problem this time.

Sherry Defendis

Fitness expert and Fitness Hall of Fame recipient John DeFendis is the director of exercise and fitness at Coop’s Health & Fitness in Spartanburg, Anderson and Greenville. His website is www.defendis.com. Email John at DeFendis@aol.com.

Categories
chicken dessert fruit recipe salad

779 – Pesto Chicken Wrap

Classic Pesto

2 tablespoons pine nuts
2 garlic cloves
3 tablespoons olive oil
4 cups basil leaves
1/2 cup grated Parmesan cheese
1/4 teaspoon salt (optional)

1. Place all ingredients in a food processor or blender and blend until smooth.
2. Cover and keep in the refrigerator for 1-2 days or portion into ice cubes trays and freeze. Frozen cubes
of pesto can then be transferred to a freezer bag or container and individual cubes can be thawed in the
refrigerator and used as needed.

Yield: about 1 cup (1 tablespoon per serving )

Nutrition Facts: Calories 43, Total Fat 4.1g (6% DV), Sat. Fat 0.8g (4% DV), Cholest. 2.2mg (1% DV), Sodium 75.1mg (3% DV), Total Carb. 0.6g (0% DV), Fiber 0.2g (1% DV), Sugars 0.1g, Protein 1.5g, Vitamin A (12% DV), Vitamin C (3%DV), Calcium (5% DV), Iron (2% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Pesto Chicken Wrap

1 boneless, skinless chicken breast
1 tablespoon pesto
2 slices (1 oz) mozzarella or provolone cheese
4 slices tomato
1/2 cup baby spinach or mixed greens
1 flour tortilla or sandwich wrap (any flavor)

1. To prepare chicken, grill or sauté until golden brown on both sides and the center reaches 165°F. The last
minute of cooking, brush both sides of chicken with pesto.
2. If serving chicken hot in wrap, slice immediately after cooking. If serving chicken cold in wrap, place chicken
on a plate and loosely cover with aluminum foil or plastic wrap and refrigerate until cold. Slice before
assembling wrap.
3. To assemble wrap, place cheese slices down the center of the wrap. Place sliced chicken (hot or cold) on
top of cheese. Top with tomato slices and spinach or mixed greens. Fold bottom of wrap up about 1/3 and
then fold in both sides. Serve immediately or wrap in plastic wrap and refrigerate until served.

Yield: 1 serving

Nutrition Facts: Calories 483, Total Fat 16.7g (26% DV), Sat. Fat 6.6g (33% DV), Cholest. 92.6mg (31% DV), Sodium 798.3mg (33% DV), Total Carb. 40.8g (14% DV), Fiber 4.6g (18% DV), Sugars 3.0g, Protein 41.9g, Vitamin A (62% DV), Vitamin C (31%DV), Calcium (46% DV), Iron (29% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Garden Pasta Salad

Dressing:
1 ½ cups low fat plain Greek yogurt
½ cup low fat mayonnaise
1 garlic clove, minced
1 ½ teaspoons honey or sugar
1 1/2 tablespoons white wine vinegar
¼ teaspoon pepper
¼ cup chopped chives

Salad:

1 pound whole wheat pasta
¾ pint grape tomatoes, halved
2 yellow bell peppers, seeded and thinly
sliced
2 cups baby spinach
½ pound part-skim mozzarella cheese,
diced
1/3 cup toasted pine nuts

1. To make dressing, whisk yogurt, mayonnaise, garlic, honey, vinegar, pepper and chives in a small bowl.
Cover and chill.
2. Cook pasta according to package label directions. Drain and rinse under cold water to cool.
3. In a large bowl, toss dressing, pasta and remaining ingredients together until well combined. Cover and
refrigerate until served.

Yield: 8 servings

Nutrition Facts: Calories 254, Total Fat 10.5g (16% DV), Sat. Fat 3.6g (18% DV), Cholest. 21.9mg (7% DV), Sodium 339.7mg (14% DV), Total Carb. 26.3g (9% DV), Fiber 4.0g (16% DV), Sugars 5.9g, Protein 16.2g, Vitamin A (29% DV), Vitamin C (157%DV), Calcium (30% DV), Iron (10% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Easy Strawberry Pie

1 pie shell, baked and cooled
1 quart ripe strawberries
1 cup sugar
2 tablespoons cornstarch
1 cup water
1 (3 ounce) package strawberry gelatin

1. Wash strawberries under cool running water. Remove stem and hull. Keep whole, cut in half or slice berries.
Set aside.
2. In a saucepan, combine sugar, cornstarch and water and bring to a boil, stirring until thickened.
3. Stir gelatin into the sugar mixture until it dissolves. Let it cool slightly.
4. Arrange the strawberries in the bottom of the baked pie shell so that they are even.
5. Pour the gelatin mixture evenly over the strawberries.
6. Refrigerate the pie until it is chilled and the filling is firmly set.
7. Slice and garnish with whipped topping if desired.

Yield: 8 servings

Note: different varieties of fruit and/or gelatin can be substituted if desired. For example, substitute
strawberries with peeled and sliced peaches and peach gelatin for an easy peach pie!

Nutrition Facts: Calories 290, Total Fat 8.2g (13% DV), Sat. Fat 2.0g (10% DV), Cholest. 0.0mg (0% DV), Sodium 176.2mg (7% DV), Total Carb. 53.1g (18% DV), Fiber 1.8g (7% DV), Sugars 37.9g, Protein 2.8g, Vitamin A (0% DV), Vitamin C (71%DV), Calcium (2% DV), Iron (6% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Kimberly Baker

Categories
chicken dinner fall recipe

765 – Herbed Crusted Chicken with Rosemary Demi Glaze

Herbed Crusted Chicken with Rosemary Demi Glaze

4 Chicken Breasts
1 Tsp. Basil
1 Tsp. Thyme
1 Tsp. Oregano
2 Cloves Garlic
2 ½ Tbl. Rosemary
Salt & Pepper
2 Cups Chicken Stock
1 ½ Tbl. Tomato Paste
½ Cup Red Wine
3 Tbl. Vegetable Oil
Flour (as needed)

Bring chicken stock to a simmer and add minced garlic, bay leaf, red wine, pepper corns, sprig of thyme. Let this cook for 30 minutes or so, adding water if needed. Clean the chicken breasts and season with salt and pepper. Mince the basil, thyme, oregano and press into the chicken breasts on both sides. In a large sauté pan, add just a little oil and bring to a medium high heat. Dredge the chicken in flour and sauté the chicken for 3-4 minutes on each side. Remove from pan and cover to keep warm. Strain off the chicken stock. Add a little flour to the pan the chicken was cooked in and let cook for a minute or two. Add the chicken stock slowly while whisking into the roux. Add minced rosemary and tomato paste and reduce down to desired thickness.

Sweet Potato & Blue Cheese Gratin

4 sweet potatoes, peeled and sliced
1 red onion, finely sliced
1 bunch green onions, chopped
2c blue cheese, crumbled
8 oz. Heavy cream
Salt & pepper

Spray baking dish with non stick spray. Line the bottom of the dish with thin sliced sweet potatoes. Drizzle some heavy cream over top and season with salt and pepper. Next add 1/4 each of sliced red onion, green onion, and blue cheese. Repeat the process until you have four layers. Bake at 350 degrees for 50-60 minutes or until potatoes are fully cooked. Let stand before serving. (For faster cooking time, lightly blanch the potatoes in salted water for a few minutes)

Alyn Abrams

Categories
chicken dessert fruit pasta recipe spring vegetable

745 – Pasta with Spring Vegetables and Chicken

Pasta with Spring Vegetables and Chicken

1/2 cup frozen green peas, thawed
3/4 cup asparagus, trimmed and cut into 1-inch pieces
8 ounces uncooked pasta (any variety)
2 tablespoons canola or olive oil
3 boneless, skinless chicken breasts, cubed
1/2 cup onion, finely chopped
2-3 cloves garlic minced
1/2 teaspoon salt (optional)
1/2 teaspoon pepper
3/4 cup no salt added vegetable or chicken broth
1/4 cup fresh basil chopped or 1 tablespoon dried
1/2 cup Parmesan cheese grated, divided

Blanch peas and asparagus in boiling water for about 3 minutes. Drain and cool quickly in ice water. Drain; set aside.
Cook pasta in boiling water according to package directions just until tender. Drain; set aside.
Heat oil in a large skillet on medium high heat. Add chicken and saute for 2-3 minutes.
Add onion and garlic to skillet and continue to saute for about 1 minute.
Add carrots, peas and asparagus. Saute with chicken and other vegetables for about 2 minutes.
Add salt, pepper, broth and dried basil (if using dried basil). Cook until chicken is cooked through and vegetables are tender.

Add pasta, fresh basil (if using fresh basil) and 1/4 cup parmesan cheese. Continue to cook until pasta is hot, broth is reduced by half and cheese is melted.
Transfer to serving dish and sprinkle remaining cheese.

Strawberry Chocolate Chip Bundt Cake

1 package white cake mix
2/3 cup vegetable oil
1 small package strawberry gelatin
1/2 cup water
4 eggs
1 cup miniature chocolate chips
1 cup powdered sugar
1/2 teaspoon vanilla
2 tablespoons milk
whipped cream (optional)
fresh sliced strawberries (optional)

Preheat oven to 350 degrees F. Spray a 10-inch tube or bundt pan with cooking spray and lightly coat with flour.
In a large bowl, combine first 5 ingredients and blend on medium speed for about 2 minutes. Add chocolate chips and mix until combined.
Pour batter into prepared pan and bake for 50 to 60 minutes or until a toothpick pushed into the center of the cake comes out clean.
Cool cake in pan for about 20-25 minutes. Gently loosen cake from sides of pan with a rubber spatula and turn out onto a serving plate. Continue to cool completely.

In a small bowl, combine powdered sugar, vanilla and milk until smooth. Drizzle over cake.

Garnish with whipped cream and strawberries if desired.

Strawberry Fruit Punch

1 envelope unsweetened strawberry drink mix
3/4 cup “cup for cup” sugar substitute
3 cups no sugar added pineapple juice
1/2 cup unsweetened orange juice or lemon juice
7 cups water
2 cups fresh strawberries sliced or unsweetened frozen sliced strawberries, thawed

Combine all ingredients in a large punch bowl or pitcher. Cover and chill. Serve over ice.

Kimberly Baker

Categories
chicken pasta recipe vegetable

740 – Chicken Love You Lotta, Broccoli and Noodles

Chicken Love You Lotta

2 boneless skinless chicken breast halves (4 ounces each)
2 tablespoons all-purpose flour
1/4 teaspoon salt
1/8 teaspoon pepper
1 tablespoon canola oil
2 tablespoons white wine or reduced-sodium chicken broth
1 garlic clove, minced
1/3 cup reduced-sodium chicken broth
1 tablespoon lemon juice
1-1/2 teaspoons capers
1-1/2 teaspoons butter
2 thin lemon slices

Flatten chicken to 1/2 in. thickness. In a shallow bowl, combine the flour, salt, and pepper. Add chicken, one piece at a time, and turn to coat. In a small skillet, brown chicken in oil for 2-3 minutes on each side or until no longer pink. Remove and keep warm. Add wine and garlic to the pan; cook and stir for 30 seconds. Add the broth, lemon juice, and capers. Bring to a boil; cook for 1-2 minutes or until slightly thickened. Stir in butter and lemon slices. Return chicken to the pan; heat through.
Discard soaking water once the beans have rehydrated.
Cook beans with remaining ingredients on low setting for 3-4 hours in crockpot.

Broccoli and Noodles Recipe

1 cup uncooked egg noodles
1-1/2 cups fresh broccoli florets
1 small onion, chopped
1 tablespoon butter
1 cup sliced fresh mushrooms
1/4 to 1/2 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon pepper

Cook noodles according to package directions. Meanwhile, in a large skillet, saute broccoli and onion in butter for 2 minutes. Add the mushrooms, salt, garlic powder, and pepper; saute 2-3 minutes longer or until tender.
Drain noodles and add to the skillet; cook and stir until heated through.

Leisa Marie Mounts

Categories
chicken recipe

738 – Ice Box Jambalaya

4 tablespoons of vegetable oil
1/2 cup bacon cooked and crumbled
1/2 cup cooked breakfast sausage sliced or crumbled
1/2 cup cooked chicken meat (pulled or diced)
1/2 cup of kielbasa smoked sausage sliced
1/2 cup of bell peppers diced
1/2 cup of onions
1 cup of simply southern sides okra and tomatoes
2 cups of cooked rice
2 tablespoons of garlic powder
1 tablespoon of black pepper
1 tablespoon of cayenne (optional)
salt (season salt) to taste

In a large skillet or pot heat vegetable oil. Add the bell peppers and onions (cook for 2-3 minutes). Pour in leftover cooked meats (stir often). Add cooked rice (stir often). Pour in Simply Southern Sides okra and tomatoes (stir often). Add garlic powder, black pepper, cayenne pepper. Add salt to taste.

Categories
chicken dessert fall recipe salad

731 – Oven Fried Pecan Chicken Fingers with Honey Mustard Sauce

Oven Fried Pecan Chicken Fingers with Honey Mustard Sauce

1/2 cup bread crumbs
1/4 cup finely chopped pecans
1/2 teaspoon salt (optional)
1/4 teaspoon pepper
1/4 cup flour
1 egg
1 teaspoon spicy brown mustard
12 boneless, skinless chicken tenders
1/4 cup spicy brown mustard
1/4 cup honey

1. Preheat oven to 425°F. Line a baking sheet with aluminum foil and spray with cooking spray.
2. In a small bowl combine breadcrumbs, pecans, salt and pepper.
3. Place flour in a second small bowl.
4. Lightly beat together egg and 1 teaspoon mustard. Place in a small bowl.
5. Coat each chicken tender in flour, dip in egg mixture until coated and then dredge in pecan mixture.
6. Arrange chicken on baking sheet. Bake until golden brown for 18-20 minutes or until chicken is cooked to an internal temperature of 165°F.
7. To make the honey mustard dipping sauce, combine 1/4 cup mustard with 1/4 cup honey until smooth.
Yield: 4 servings

Nutrition Facts: Calories 402, Total Fat 18.0g (28% DV), Sat. Fat 3.3g (17% DV), Cholest. 52.5mg (17% DV), Sodium 1006.9mg (42% DV), Total Carb. 41.8g (14% DV), Fiber 2.1g (8% DV), Sugars 18.4g, Protein 15.4g, Vitamin A (0% DV), Vitamin C (1%DV), Calcium (4% DV), Iron (11% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Sweet Potato Fries

3 medium sweet potatoes, peeled
1 tablespoon canola oil
1 teaspoon pumpkin pie spice
2 tablespoons brown sugar
1/4-1/2 teaspoon cayenne pepper
1/2 teaspoon salt (optional)

1. Preheat oven to 400°F. Line a baking sheet with foil and spray with cooking spray.
2. Cut each sweet potato into 8 wedges.
3. Place sweet potato wedges and remaining ingredients into a large bowl; toss to coat.
4. Spread sweet potato wedges onto foil-lined baking sheet in a single layer. Bake for about 30-35 minutes or until golden brown and tender.
Yield: 4 servings

Nutrition Facts: Calories 133, Total Fat 3.6g (6% DV), Sat. Fat 0.3g (1% DV), Cholest. 0.0mg (0% DV), Sodium 345.8mg (14% DV), Total Carb. 24.4g (8% DV), Fiber 3.0g (12% DV), Sugars 8.5g, Protein 1.6g, Vitamin A (278% DV), Vitamin C (4%DV), Calcium (4% DV), Iron (4% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Cranberry Apple Spinach Salad with Maple-Dijon Dressing

1/4 cup maple syrup
3 tablespoons minced onion
2 tablespoons cider vinegar
1 tablespoon canola oil
1 tablespoon spicy brown mustard
1/4 teaspoon salt (optional)
1/4 teaspoon pepper
1/2 cup thinly sliced onion
1/2 cup chopped apple
1/2 cup dried cranberries
1/2 cup toasted chopped pecans
1 (10 ounce) package fresh spinach

1. In a large bowl, whisk together the first 7 ingredients until combined. Add remaining ingredients and toss well to coat.
Yield: 8 servings

Nutrition Facts: Calories 131, Total Fat 6.8g (10% DV), Sat. Fat 0.6g (3% DV), Cholest. 0.0mg (0% DV), Sodium 131.5mg (5% DV), Total Carb. 17.2g (6% DV), Fiber 2.3g (9% DV), Sugars 12.3g, Protein 1.6g, Vitamin A (46% DV), Vitamin C (19%DV), Calcium (5% DV), Iron (8% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Pumpkin Pie Bites

2 packages frozen phyllo dough tartlet shells
1 small package sugar free instant vanilla pudding
1 cup skim milk
½ cup canned pumpkin
1 teaspoon pumpkin pie spice (1/2 tsp. cinnamon, ¼ tsp. nutmeg and ¼ tsp. ginger)
1/3 cup fat free whipped topping

1. In a medium sized bowl, whisk together pudding and skim milk until thick.
2. Whisk pumpkin and spices into pudding until completely combined and smooth.
3. Spoon pumpkin mixture into tartlet shells until almost full. Refrigerate until ready to serve.
4. Garnish the top of each tartlet with whipped topping.
Yield: 10 Servings (3 tartlets per serving)

Nutrition Facts: Calories 99, Total Fat 2.0g (3% DV), Sat. Fat 0.4g (2% DV), Cholest. 0.5mg (0% DV), Sodium 175.9mg (7% DV), Total Carb. 18.7g (6% DV), Fiber 0.4g (2% DV), Sugars 9.3g, Protein 2.0g, Vitamin A (39% DV), Vitamin C (1%DV), Calcium (3% DV), Iron (1% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Kimberly Baker

Categories
chicken italian recipe salad

712 – Grilled Chicken and Avocado Salad with Tomato-Herb Dressing

Grilled Chicken and Avocado Salad with Tomato-Herb Dressing

6 cups spring greens
2 large or 4 small boneless, skinless chicken breasts grilled or sautéed, sliced
1 avocado, thinly sliced
4 green onions, sliced
1 cup cherry tomatoes, halved

Dressing:

2/3 cup tomato juice
2 tablespoons olive oil
2 tablespoons Dijon mustard
1 ½ tablespoons fresh tarragon, chopped
1 tablespoon fresh chives, chopped
2 garlic cloves, minced
¼ teaspoon salt (optional)
¼ teaspoon pepper

1. Wash spring greens under cool running water and dry on a paper towel or in a salad spinner.
2. Whisk all of the dressing ingredients in a small bowl until blended.
3. Divide salad greens onto 4 serving plates. Top each salad with chicken, avocado slices, green onions and cherry tomatoes. Drizzle dressing over each salad, about 2 tablespoons per salad.
Yield: 4 Servings

Nutrition Facts: Calories 264, Total Fat 11.8g (18% DV), Sat. Fat 2.1g (10% DV), Cholest. 72.3mg (24% DV), Sodium 299.9mg (12% DV), Total Carb. 9.7g (3% DV), Fiber 4.4g (17% DV), Sugars 4.0g, Protein 28.9g, Vitamin A (69% DV), Vitamin C (47% DV), Calcium (6%) DV, Iron (12% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Italian Panzanella Salad with Creamy Garlic Dressing

6 cups romaine lettuce, torn into bite sized pieces
4 slices of Italian bread, toasted and cubed
2 medium tomatoes, seeded and diced
½ red onion, thinly sliced
½ cucumber, peeled and thinly sliced
¾ cup fresh basil leaves, thinly sliced
½ cup sliced black olives
1/3 cup Parmesan cheese, shredded

Dressing:

½ cup low fat buttermilk
¼ cup reduced fat mayonnaise
1 ½ tablespoons fresh lemon juice
2 tablespoons freshly grated Parmesan cheese
2 teaspoons reduced sodium soy sauce
1 garlic clove, minced
¼ teaspoon salt
¼ teaspoon pepper
 

1. Wash lettuce under cool running water and dry on a paper towel or in a salad spinner.
2. Combine all dressing ingredients in a blender or food processor and blend until smooth.
3. In a large bowl, combine all salad ingredients and about ½ cup of the dressing and toss to coat. Add more dressing if desired.
Yield: 4 servings

Nutrition Facts: Calories 165, Total Fat 5.9g (9% DV), Sat. Fat 1.9g (10% DV), Cholest. 7.6mg (3% DV), Sodium 612.9mg (26% DV), Total Carb. 22g (7% DV), Fiber 4g (16% DV), Sugars 4.9g, Protein 7.8g, Vitamin A (145% DV), Vitamin C (50% DV), Calcium (19% DV), Iron (14% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Asparagus, Pine Nuts and Mozzarella Salad with Lemon Mint Vinaigrette

6 cups red leaf lettuce, torn into bite sized pieces
8 asparagus stalks, sliced
½ cup pine nuts
¾ cup fresh mozzarella cheese, diced

Dressing:

1/3 cup fresh lemon juice
1 tablespoon Dijon mustard
1 teaspoon sugar
1 garlic clove, minced
¼ cup olive oil
¼ teaspoon salt (optional)
¼ teaspoon pepper
1/3 cup fresh mint, chopped

1. Wash lettuce under cool running water and dry on a paper towel or in a salad spinner.
2. Whisk all of the dressing ingredients, except mint, in a small bowl until blended. Gently stir mint into the dressing mix.
3. Divide lettuce onto 4 serving plates. Top each salad with asparagus, pine nuts and mozzarella. Drizzle dressing over each salad, about 2 tablespoons per salad.
Yield: 4 servings

Nutrition Facts: Calories 274, Total Fat 24.3g (37% DV), Sat. Fat 4.2g (21% DV), Cholest. 13.4mg (4% DV), Sodium 300.3mg (13% DV), Total Carb. 7.5g (3% DV), Fiber 2.1g (8% DV), Sugars 2.7g, Protein 9.0g, Vitamin A (74% DV), Vitamin C (18% DV), Calcium (20% DV), Iron (16% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Kimberly Baker