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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.  

John Adams, 2nd President of the USA

The preservation of liberty depends upon the intellectual and moral character of the people. As long as knowledge and virtue are diffused generally among the body of a nation, it is impossible they should be enslaved.
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