Wheat Berry and Edamame Salad

on June 19, 2015

Ingredients

1 cup wheat berries
1/3 cup orange juice
3 tablespoons rice wine vinegar
2 tablespoons peanut oil
2 tablespoons reduced-sodium soy sauce
1 tablespoon sesame oil
1 teaspoon prepared mustard
2 cups shelled edamame
2 oranges, peeled and segments halved
1 cucumber, peeled and cut into 1/4-inch dice
4 scallions, trimmed and chopped
1 head Bibb lettuce
1/2 cup unsalted peanuts, coarsely chopped

Directions

1. Place wheat berries in a medium size saucepan and add 4 cups water. Soak overnight.
2. Drain wheat berries; add 4 cups water and bring to a boil. Reduce heat and simmer covered for 45 minutes or until tender. Drain.
3. In a large bowl, whisk together orange juice, vinegar, peanut oil, soy sauce, sesame oil and mustard. Stir in wheat berries, edamame, oranges, cucumber and scallions. Cover and refrigerate at least 1 hour.
4. To serve, stir well and spoon salad onto lettuce. Garnish each serving with peanuts.

Per serving: 324 calories; 15 grams of fat; 12 grams of protein; 38 grams of carbohydrates; 9 grams of fiber; 228 milligrams sodium; 0 milligrams cholesterol.

Percent Daily Values are based on a 2,000 calorie diet.

Makes: 6 servings.

Bean & Cherry Tomato Spinach Salad

on June 19, 2015

Ingredients

2 tablespoons red wine vinegar
2 prepared mustard
2 cloves garlic, finely chopped
1/8 teaspoon salt
1/8 teaspoon black pepper
3 tablespoons olive oil
2 cans (15 ounces) white beans, drained and rinsed
2 cups cherry tomatoes, halved
1/4 cup flat leaf parsley, chopped
8 cups spinach & spring mix salad
1 medium red onion, sliced
4 ounces white mushrooms, thinly sliced
8 slices fully cooked bacon

Directions

1. In a small bowl, whisk together vinegar, mustard, garlic, salt and pepper. Gradually whisk in oil until mixture thickens. Set aside.
2. In a medium-size bowl, mix together beans, tomatoes, parsley and 2 tablespoons of the dressing.
3. Place salad blend, onion and mushrooms in a large bowl and toss with the remaining dressing. Divide among 4 plates and top with bean mixture. Microwave bacon 1 minute; crumble 2 slices over each plate.

Per serving: 306 calories; 16 grams of fat; 12 grams of protein; 32 grams of carbohydrates; 10 gram of fiber; 730 milligrams sodium; 12 milligrams cholesterol.

Percent Daily Values are based on a 2,000 calorie diet.

Makes 4 servings.

Chicken Cutlet Salad

on June 19, 2015

Ingredients

1 1/2 pounds chicken cutlets (about 6 ounces each)
5 tablespoons balsamic vinegar
1 teaspoon dried oregano
3/4 teaspoon salt
1/4 teaspoon black pepper
4 tablespoons olive oil
1 pound plum tomatoes, chopped
1 large head of escarole, washed, dried and cut into bite-size pieces
1 head romaine lettuce, washed, dried and cut into bite-size pieces
1 small red onion, peeled and thinly sliced
Fresh basil, for garnish

Directions

1. Brush chicken with 1 tablespoon of the vinegar and season with the oregano, 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Cook chicken 3 minutes per side. Remove to plate; keep warm.
2. Add remaining 4 tablespoons vinegar, 1/2 teaspoon salt, 1/8 teaspoon black pepper, 3 tablespoons olive oil and the plum tomatoes to skillet. Scrape up any browned bits from bottom of skillet and gently heat through, about 1 minute.
3. Toss together escarole, romaine lettuce and red onion. Slice chicken and serve over salad and spoon warm tomato vinaigrette over the top. Garnish with fresh basil.

Per serving: 278 calories; 18 grams of fat; 38 grams of protein; 16 grams of carbohydrates; 7 gram of fiber; 558 milligrams sodium; 94 milligrams cholesterol.

Percent Daily Values are based on a 2,000 calorie diet.

Makes 4 servings.

Sugar Snap Pea and Berry Salad

on June 19, 2015

Ingredients

1/2 pound sugar snap peas, trimmed
1 cup fresh raspberries
2 tablespoons olive oil
1 tablespoon raspberry vinegar
1/4 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon sugar
1 cup fresh blueberries
1/3 cup toasted walnuts
Splash lemon juice
2 cups mixed salad greens

Directions

1. Bring a large pot of water to a boil. Add snap peas; cook for 2 minutes. Drain and rinse under cold water. Set aside.
2. Crush 1 1/2 tablespoons of the raspberries through a strainer into a bowl. Discard pulp. Whisk olive oil, vinegar, salt, pepper and sugar into strained juice.
3. In large bowl, toss dressing with snap peas, remaining raspberries, blueberries, walnuts and lemon juice. Cover and chill for 30 minutes. Toss with greens and serve.

Per serving: 202 calories; 14 grams of fat; 4 grams of protein; 16 grams of carbohydrates; 6 grams of fiber; 163 milligrams sodium; 0 milligrams cholesterol.

Percent Daily Values are based on a 2,000 calorie diet.

Makes: 6 servings.

Warm Sweet Potato Salad

on June 19, 2015

Ingredients

3 tablespoons cider vinegar
3 tablespoons maple syrup
2 teaspoons Dijon mustard
3 tablespoons olive oil
2 pounds sweet potatoes, peeled and cut into 1 inch pieces
1 large onion, thinly sliced
1 slice ham, 1/2 inch thick (about 8 ounces), cut into 1/2 inch pieces
3/4 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon black pepper
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
1/2 cup chopped walnuts, toasted

Directions

1. Heat oven to 400 degrees °F. Stir together vinegar, maple syrup and mustard. Slowly whisk in 2 tablespoons of the olive oil; set aside.
2. Place sweet potatoes, onion and ham in a large bowl. Drizzle with remaining 1 tablespoon olive oil; stir until coated. Spread on a rimmed baking sheet; sprinkle with thyme, salt and pepper. Roast at 400 degrees °F for 45 minutes, stirring halfway through.
3. Remove from oven and place in a large bowl. Stir in spinach and walnuts. Drizzle with maple vinaigrette and serve immediately.

Per serving: 356 calories; 14 grams of fat; 13 grams of protein; 45 grams of carbohydrates; 6 grams of fiber; 712 milligrams sodium; 18 milligrams cholesterol.

Percent Daily Values are based on a 2,000 calorie diet.

Makes: 6 servings.