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Excellent with with greens, mandarine oranges, water chestnuts, sliced almonds and chow mein noodles. Add grilled chicken for a main course salad. (Note: nutrition information doesn’t include these additions.)
Number of Servings: 8
Serving Size |
2 Tbsp (approximately) |
Calories |
153 |
Total Fat |
14.5 g |
Saturated Fat |
1 g |
Carbohydrates |
5 g |
Fiber |
0 g |
Sodium |
175 mg |
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Excellent with diced tart apples (granny smith or braeburns are good), chopped walnuts and diced celery. Dried cranberries are good, too. (Note: nutrition information doesn’t include these additions.)
Number of servings:
8
Serving Size |
2 Tbsp (approximately) |
Calories |
120 |
Total Fat |
1.5 g |
Saturated Fat |
1 g |
Carbohydrates |
26 g |
Fiber |
0 g |
Sodium |
17 mg |
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Ingredients:
3 tablespoons white distilled vinegar
1 tablespoon pineapple juice concentrate
3 tablespoons light brown sugar
1 tablespoon rice wine vinegar
1 tablespoon soy sauce
1 1/2 teaspoon sesame oil-no substitutions
1/4 teaspoon ground mustard
1/4 teaspoon ground ginger
1/8 teaspoon salt
1/8 teaspoon paprika
1/8 teaspoon garlic powder
dash ground black pepper
1/2 cup vegetable oil
1/2 teaspoon sesame seed-optional |
Ingredients:
1 c sugar
1 tablespoon flour
1 egg
1 cup hot water
1/4 cup cider vinegar.
2 tsp butter |
Directions:
Shake ingredients together
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Directions:
Add the first 3 ingredients to a small saucepan and mix well. Add the hot water, followed by the vinegar. Heat until boiling. Remove from heat and add the butter. Let cool. |
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Salad with Savory Chicken |
Excellent with romaine/mixed greens, diced pear, blue cheese. Add grilled chicken for a main course salad. (Note: nutrition information doesn’t include these additions.)
Number of Servings: 2
Serving Size |
3 Tbsp (approximately) |
Calories |
314 |
Total Fat |
33 g |
Saturated Fat |
3.5 g |
Carbohydrates |
4 g |
Fiber |
3 g |
Sodium |
2 mg (based on no added salt) |
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Number of Servings: 2
Serving Size |
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Calories |
494 |
Total Fat |
30 g |
Saturated Fat |
5 g |
Carbohydrates |
29 g |
Fiber |
7 g |
Sodium |
86 mg |
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Ingredients:
1/2 c. finely chopped pecans or walnuts
1/2 tsp cayenne pepper
salt and pepper to taste
2 Tbsp olive oil
3 Tbsp balsamic vinegar |
Ingredients:
1 tsp dried thyme
1 tsp dried rosemary
1/4 tsp pepper
1/4 tsp salt
2 boneless skinless chicken breasts
2 tsp olive oil
3 Tablespoons olive oil
8-10 scallions, diced.
Salt and pepper to taste
1/4 cup balsamic vinegar
4 cups mixed salad greens
1 cup whole green beans
1 cup cooked small red potatoes
1 cup cherry tomatoes |
Directions:
Combine the first 3 ingredients in a medium saucepan, toast over medium heat until the nuts start to brown. Remove from heat and add the remaining ingredients. |
Directions:
Mix thyme, rosemary, pepper, and salt. Rub over both sides of the chicken breasts. Fry over medium heat with 2 tsp oil, 4 minutes a side. Remove chicken from pan and slice. Add the 3 Tablespoons of olive oil, scallions, and salt/pepper to taste to the chicken drippings in frypan. Fry 2 minutes. Add the balsamic vinegar, whisk for 30 seconds. Set aside.
Place mixed salad greens on large serving platter. Add the whole green beans, cooked small red potatoes, and cherry tomatoes. Top with sliced chicken. Pour reserved dressing over all and serve. |
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Strawberry and Spinach Salad |
Add grilled chicken breast for a main course salad. (Note: nutrition information doesn’t include this additions.)
Number of Servings: 4
Serving Size |
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Calories |
334 |
Total Fat |
33 g |
Saturated Fat |
6.8 g |
Carbohydrates |
6 g |
Fiber |
2 g |
Sodium |
380 mg |
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Number of Servings: 8
Serving Size |
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Calories |
237 |
Total Fat |
16 g |
Saturated Fat |
1 g |
Carbohydrates |
22.5 g |
Fiber |
4 g |
Sodium |
69 mg |
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Ingredients:
1/2 cup crumbled feta cheese
1/2 cup olive oil
1/2 cup red wine vinegar
1/4 tsp each: pepper, oregano, thyme
8 cups mixed salad greens
¼ cup sliced red onion
½ cup sliced black olives
½ cup diced cucumbers
½ cup chopped tomatoes
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Ingredients:
2 bunches spinach, rinsed and torn into bite-size pieces
4 cups slice strawberries
1/2 cup canola oil
1/4 cup white wine vinegar
1/2 cup white sugar
1/4 tsp paprika
2 Tbsp sesame seeds
1 Tbsp poppy seeds |
Directions:
Combine the first 3 ingredients and the spices to make the dressing. Mix the remaining 5 ingredients in a large bowl. Toss with the dressing. Serve. |
Directions:
Toss the spinach and strawberries together in a large bowl. Whisk the remaining ingredients together in a small bowl. Pour over spinach and strawberries. Toss to coat. |
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Number of Servings: 6
Serving Size |
1/6 of recipe |
Calories |
113 |
Total Fat |
6 g |
Saturated Fat |
2 g |
Carbohydrates |
12 g |
Fiber |
2.5 g |
Sodium |
612 mg |
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Number of Servings: 6
Serving Size |
1/6 of recipe |
Calories |
97 |
Total Fat |
7 g |
Saturated Fat |
1 g |
Carbohydrates |
7 g |
Fiber |
2 g |
Sodium |
389 mg |
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Ingredients:
12 cups chopped Romaine lettuce
3 medium tomatoes, diced
½ cup red onion slices
½ cup black olives, sliced
½ cup shredded mozzarella cheese
24 pepperoni slices, cut in quarters
½ cup fat free Italian dressing
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Ingredients:
3 medium cucumbers, washed and sliced
1 onion, chopped
1 teaspoon minced garlic
1/4 cup red wine vinegar
3 tablespoons olive oil
1 teaspoon salt
1 teaspoon Italian Seasoning (spice mixture) |
Directions:
Place all ingredients in large salad bowl, in order listed. Toss to coat with the dressing. Serve immediately. |
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Directions:
Place cucumbers and onion in bowl. Mix remaining ingredients together in a small bowl and pour over the cucumbers and onion. Chill for 3 hours to marinate, stirring occasionally. |
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Black Bean and Quinoa Salad |
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Number of Servings: 4
Serving Size |
1/4 of recipe |
Calories |
290 |
Total Fat |
12 g |
Saturated Fat |
1.5 g |
Carbohydrates |
42 g |
Fiber |
8 g |
Sodium |
630 mg |
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Ingredients:
1/2 cup quinoa
1 cup white corn
2 scallions, chopped
1/2 cup chopped green pepper
1/2 cup chopped tomato
1/2 cup chopped celery
1 can black beans, drained and rinsed
3 tablespoons olive oil
2 tablespoons balsamic vinegar
1 clove garlic, minced
salt and pepper to taste
Cilantro or parsley
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Directions:
Soak the quinoa in water for 5 minutes, then drain. Cook in 1 cup water for 15 minutes. Drain, pour into a large bowl and let cool. Mix remaining ingredients into bowl. Serve cold.
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