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Program #712

Kimberly Baker

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.  

Anonymous

Maturity is patience. It is the willingness to pass up immediate pleasure in favor of the long term gain.
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