Mixed Greens with Pears and Spicy Pecans

Ingredients

·  Pecans:

·  1/2 teaspoon olive oil

·  1/4 cup chopped pecans, toasted

·  1 teaspoon sugar

·  1/8 teaspoon ground red pepper

·  Dressing:

·  2 tablespoons fresh lemon juice

·  2 tablespoons honey

·  1/4 teaspoon salt

·  1/4 teaspoon freshly ground black pepper

·  1 tablespoon olive oil

·  2 tablespoons crumbled blue cheese

·  Salad:

·  6 cups gourmet salad greens

·  1 cup trimmed arugula

·  2 Bosc pears, cored and chopped

Preparation

1. Pecans: Heat 1/2 teaspoon oil in a skillet over medium heat. Add nuts, sugar, and red pepper; cook 4 minutes, stirring constantly. Remove from pan.

2. Dressing: Whisk together juice and next 4 ingredients (through 1 tablespoon oil) in a bowl; add cheese.

3. Salad: Combine greens, arugula, and pears in a bowl. Drizzle dressing over salad; toss. Sprinkle with nuts.

Nutritional Information

Calories per serving:	198
Fat per serving:	10g
Saturated fat per serving:	2g
Monounsaturated fat per serving:	6g
Polyunsaturated fat per serving:	2g
Protein per serving:	3g
Carbohydrates per serving:	27g
Fiber per serving:	5g
Cholesterol per serving:	3mg
Iron per serving:	2mg
Sodium per serving:	153mg
Calcium per serving:	90mg

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Thai Cabbage Slaw

Serve with grilled flank steak, roast chicken, or fajitas.

Ingredients

·  3 tablespoons fresh lime juice

·  3 tablespoons rice vinegar

·  2 tablespoons fish sauce

·  1 tablespoon water

·  1 tablespoon creamy peanut butter

·  1 teaspoon chile paste with garlic

·  1 garlic clove, minced

·  6 cups shredded napa (Chinese) cabbage

·  2 cups shredded red cabbage

·  1 cup red bell pepper strips

·  1 cup shredded carrot

·  2 tablespoons chopped dry-roasted peanuts

·  1 tablespoon chopped fresh cilantro

·  1 tablespoon chopped fresh mint

Preparation

Combine first 7 ingredients in a large bowl, stirring with a whisk until blended. Add cabbages, bell pepper, and carrot, and toss gently to coat. Cover and marinate in refrigerator 1 hour. Stir in the peanuts, cilantro, and mint just before serving.

Nutritional Information

Calories per serving:	66
Calories from fat:	34%
Fat per serving:	2.5g
Saturated fat per serving:	0.4g
Monounsaturated fat per serving:	1.1g
Polyunsaturated fat per serving:	0.8g
Protein per serving:	2.9g
Carbohydrates per serving:	10g
Fiber per serving:	3.2g
Cholesterol per serving:	0.0mg
Iron per serving:	0.9mg
Sodium per serving:	540mg
Calcium per serving:	55mg

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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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