Red and Black Fruit Salad

• Perp Time: 15 minutes
• Cook Time:
• Total Time: 15 minutes
• Yield: Makes 4 servings (serving size: about 1 cup)

Ingredients

·  2 red plums, pitted and sliced

·  1 cup raspberries

·  1 cup blueberries

·  1 tablespoon sugar

·  1 tablespoon fresh orange juice

·  1/2 teaspoon cinnamon

·  2 tablespoons unsalted shelled pistachios, chopped

·  3 mint leaves, coarsely torn (about 1 tablespoon)

Preparation

1. Toss plums, raspberries, and blueberries with sugar, orange juice, and cinnamon; let stand 15 minutes. Serve sprinkled with pistachios and mint.

Nutritional Information

Calories per serving:	90
Fat per serving:	2g
Saturated fat per serving:	0.0g
Monounsaturated fat per serving:	1g
Polyunsaturated fat per serving:	1g
Protein per serving:	2g
Carbohydrates per serving:	18g
Fiber per serving:	4g
Cholesterol per serving:	0.0mg
Iron per serving:	1mg
Sodium per serving:	1mg
Calcium per serving:	23mg

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Lightened Waldorf Salad

Coat raisins, chopped celery, chopped apples, and chopped toasted walnuts with a mixture of fat-free mayonnaise and fat-free apple yogurt for a lightened version of traditional Waldorf Salad.

Ingredients

·  1/2 cup raisins

·  1/2 cup apple juice

·  1 cup finely chopped celery

·  1 cup chopped Granny Smith apple

·  1/4 cup coarsely chopped walnuts, toasted

·  2 tablespoons fat-free mayonnaise

·  2 tablespoons fat-free apple-flavored yogurt              

Preparation

Combine raisins and apple juice in a microwave-safe bowl; microwave at HIGH for 30 seconds. Let stand 2 minutes; drain. Combine raisins, celery, apple, and walnuts in a medium bowl. Stir in mayonnaise and yogurt.

Nutritional Information

Calories per serving:	93
Calories from fat:	31%
Fat per serving:	3.2g
Saturated fat per serving:	0.2g
Monounsaturated fat per serving:	0.7g
Polyunsaturated fat per serving:	2g
Protein per serving:	2g
Carbohydrates per serving:	16.1g
Fiber per serving:	1.6g
Cholesterol per serving:	1mg
Iron per serving:	0.5mg
Sodium per serving:	60mg
Calcium per serving:	25mg

   

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Grilled Chicken Salad With Avocado and Mango

• Perp Time: 15 minutes
• Cook Time: 8 minutes
• Total Time:
• Yield: 4 servings (serving size: 1 chicken breast plus 2 cups salad)

Ingredients

·  2 tablespoons olive oil

·  2 tablespoons fresh lime juice

·  2 tablespoons mango chutney

·  1 tablespoon low-sodium soy sauce

·  3/4 teaspoon grated peeled fresh ginger

·  4 (4-ounce) skinless, boneless chicken-breast halves

·  Cooking spray

·  8 cups mixed salad greens

·  1 cup diced peeled mango

·  3/4 cup diced peeled avocado

Preparation

1. Prepare grill.

2. Combine oil, juice, chutney, soy sauce, and ginger in a small bowl. Place chicken on large plate; spoon 2 tablespoons oil mixture over chicken, reserving the rest for the salad. Turn chicken to coat, and let stand 5 minutes.

3. Place chicken on grill rack coated with cooking spray; grill 4 minutes on each side or until chicken is done, brushing with oil mixture from plate before turning. Slice chicken crosswise into strips.

4. Arrange greens, mango, and avocado on 4 serving plates. Arrange chicken over greens. Drizzle reserved dressing over salads.

Andrea''s Wine Pick: A California Fumd Blanc offers the perfect balance to complement the tangy dressing. Look for Dry Creek from California ($12) or Hogue from Washington ($8).--Andrea Immer Robinson

Nutritional Information

Calories per serving:	185
Fat per serving:	8g
Saturated fat per serving:	1g
Monounsaturated fat per serving:	4g
Polyunsaturated fat per serving:	1g
Protein per serving:	8g
Carbohydrates per serving:	24g
Fiber per serving:	5g
Cholesterol per serving:	3mg
Iron per serving:	3mg
Sodium per serving:	203mg
Calcium per serving:	112mg

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Melon Salad with Lime-Ginger Syrup

• Perp Time: 15 minutes
• Cook Time: 10 minutes
• Total Time: 20 minutes
• Yield: Serves: 4 (serving size: 1 1/2 cups melon balls, 1 tbsp. syrup)

Ingredients

·  1/4 medium seedless watermelon

·  1/2 large ripe cantaloupe

·  1/2 large ripe honeydew

·  1 tablespoon thinly sliced mint leaves, plus more for garnish

·  1 teaspoon grated lime zest

·  1/4 cup sugar

·  1 1-inch piece fresh ginger, thinly sliced

·  1/4 cup lime juice (from about 3 small limes)

Preparation

1. Using a melon baller, scoop 1-inch balls from melons and combine in a bowl. Fold in mint and zest. Refrigerate.

2. Bring sugar, 1/3 cup water and ginger to a boil in a pan over medium-high heat, stirring until sugar dissolves. Boil until reduced by half and syrupy, about 6 minutes. Remove from heat; stir in juice. Pour into a container and refrigerate until chilled.

3. When ready to serve, spoon melon balls into 4 bowls. Strain syrup and spoon 1 Tbsp. over each bowl. Garnish with more mint, if desired.

Nutritional Information

Calories per serving:	139
Fat per serving:	0.0g
Saturated fat per serving:	0.0g
Monounsaturated fat per serving:	0.0g
Polyunsaturated fat per serving:	0.0g
Protein per serving:	2g
Carbohydrates per serving:	35g
Fiber per serving:	2g
Cholesterol per serving:	0.0mg
Iron per serving:	1mg
Sodium per serving:	32mg
Calcium per serving:	22mg

 

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