Grilled Vegetable Salad with Chicken

Servings: 4

Ingredients:
8 cups romaine lettuce leaves, chopped
2 each zucchini, grilled & diced
½ bunch asparagus, grilled & diced
2 each Roma tomatoes, diced
1 cup corn, roasted
1 each avocado, diced
12 ounces chicken breasts, grilled and diced
½ bunch green onion, grilled & diced
1 cup radicchio
8 Tablespoons Lemon Vinaigrette Dressing

Lemon Vinaigrette Dressing
1 cup wine vinegar
1 cup fresh lemon juice
¼ cup olive oil
Salt and pepper
½ teaspoon lemon pepper, seasoning

Blend all ingredients.

1. Rinse, chop, and prepare romaine and radicchio lettuce.
2. Grill chicken. Cut avocado into slices.
3. Dice zucchini, asparagus, tomatoes, green onion. Spray medium pan with cooking spray and grill all vegetables.
4. Separate lettuce onto 4 plates.
5. Layer grilled vegetables on top of lettuce.   Top with sliced chicken and avocado.
6. Drizzle each salad with 2 tablespoons of lemon vinaigrette dressing.

Servings: 4

Ingredients:
8 ounces angel hair pasta, uncooked
12 ounces shrimp, peeled and de-veined
2 tablespoons pine nuts
1 cup 1% low-fat milk, divided
1 tablespoon all-purpose flour
½ teaspoon Dijon mustard
¼ teaspoon ground nutmeg
¼ teaspoon salt
¼ teaspoon freshly ground pepper
½ cup parmesan cheese, grated
1/3 cup fresh basil, finely chopped
¼ cup basil leaves, torn

1. Bring 4 quarts of water to a boil in a large saucepan.  Add pasta and cook 7 minutes.  Add shrimp to pan and cook 3 minutes or until shrimp are done and pasta is al dente.  Drain and keep warm.

2. While pasta cooks, heat a small nonstick skillet over medium heat.  Add nuts to pan and cook 2 minutes or until lightly browned.

3. Combine ½ cup milk and flour in a large saucepan, stirring with a whisk until well blended.

4. Place pan over medium heat and gradually stir in remaining ½ cup milk.  Stir in mustard and nutmeg.

5. Bring to a boil and reduce heat to medium low.  Cook 5 minutes or until mixture begins to thicken, stirring constantly.

6. Stir in salt and pepper and cook 1 minute.  Add drained mixture, cheese, and chopped basil, tossing gently to combine.

7. Sprinkle with nuts and torn basil.

Honey & Goat Cheese Filled Fig Muffins

Servings: 12

Ingredients:
3/4 cup soft goat cheese
2 tablespoons honey
1 teaspoon grated lemon rind
1 ¼ teaspoons vanilla extract, divided
2 cups whole wheat flour
1 ½ teaspoons baking powder
½ teaspoon baking soda
¼ teaspoon salt
2 large eggs
1 large egg white
¾ cup light brown sugar
1 cup buttermilk
1/3 cup extra virgin olive oil
1 ¼ cup dried figs, chopped
3 tablespoons granulated sugar

1. Preheat oven to 425 degrees.  Line 12 muffin cups with paper liners or coat with cooking spray.

2. Thoroughly combine goat cheese, honey, lemon zest, and ¼ teaspoon vanilla in a small bowl.  Set aside.

3. Whisk flour, baking powder, baking soda, and salt in a large bowl.  Lightly beat eggs and egg white in a medium bowl; add brown sugar and the remaining 1 teaspoon vanilla and whisk until the sugar is dissolved, about 1 minute.

4. Gradually whisk in buttermilk and oil until smooth.  Add the wet ingredients to the dry ingredients and stir until just combined; do not over mix.  Fold in figs.

5. The total amount of batter per muffin tin is 1/3 cup.  Spoon half of the batter into the cups.  Add 1 generous teaspoon of the reserved cheese filling to the center of each muffin and cover with the rest of the 1/3 cup of batter.  (Filling should not be visible).  Sprinkle the muffins with sugar.

6. Bake the muffins until the edges start to brown and the tops spring back when gently pressed, 13-15 minutes.  Let cool in the pan for 5 minutes before turning onto a wire rack.

Servings: 4

Ingredients:

Cranberry Apple Salad
Apple Flaxseed Vinaigrette (recipe below)
2 large Granny Smith apples, coarsely chopped
1 cup walnuts, chopped
1 ½ cups dried cranberries
1 head romaine lettuce, torn
8 ounces chicken breast

1. Place apples and walnuts in a bowl. Pour dressing over apple mixture. Toss to coat.

2. Cover and chill 2 hours.

3. Add cranberries and toss to coat.
4. Top romaine lettuce with cranberry apple salad.

Apple Flaxseed Vinaigrette:
¼ cup cider vinegar
2 teaspoons Dijon mustard
½ teaspoons coriander
½ teaspoon black pepper
½ cup flaxseed oil
¼ cup extra-virgin olive oil
1 cup apple juice
2 tablespoons soy sauce

1. Combine vinegar, mustard, coriander, and pepper. Gradually whisk in both oils until well blended and emulsified.

2. Whisk in cider and soy sauce until well combined.

3. Store in an airtight container in the refrigerator up to 1 week.

Servings: 6

Ingredients:

1 tablespoon olive oil
Chicken broth
1 medium onion, peeled and sliced
¼ tablespoon salt
2 stalks red swiss chard
2 medium potatoes, unpeeled and thinly sliced
2 teaspoons dried rosemary
1/8 tablespoon dried sage
2 cups egg substitute
Freshly ground pepper
3/4 cup Swiss cheese, lowfat, diced

1.  Remove and rinse chard leaves and cut stems in ½ inch long pieces. Maintain leaves and stems in separate containers and set aside.

2.  Heat ½ tablespoon olive oil in 10-inch skillet over medium heat. Sauté onions, stirring frequently over medium heat, about 5 minutes.

3.  Reduce heat to low, add ½ teaspoon salt and cover skillet. Cook 20 minutes more, or until onions are soft, adding chicken broth as needed to soften onions.

4. Stir in potatoes and herbs. Cover and cook about 10 minutes, or until potato slices are tender.

5. Add chard stems and sauté about 2 minutes more. Stir in chard leaves and garlic and cook another minute. Remove pan from heat.

6. Add eggs into large bowl. Add salt and beat well with whisk. Add vegetables. Add cheese and pepper to taste. Stir until evenly distributed.

7. Bake in pan at 350 degrees for 30 minutes.

Servings: 4;

Yield: 1 quart

Ingredients:

1 cup mango, peeled and diced
½ cup finely chopped onion
¼ cup water
1 tablespoon brown sugar
½ tablespoon curry powder
½ tablespoon fresh lime juice
½ teaspoon black pepper
¼ teaspoon fresh ginger, peeled and chopped
1/8 teaspoon salt

½ teaspoon canola oil
1 clove garlic, minced
1 pound skinless boneless chicken breasts, cut into 1-inch pieces
½ cup light coconut milk
1 tablespoon sugar
½ teaspoon salt
¾ teaspoon curry powder
1 teaspoon fish sauce
1 cup broccoli florets
1 cup cauliflower florets
1 tablespoon chopped green onions, optional

1. To prepare chutney, combine first 9 ingredients in a medium saucepan; Bring to a boil. Reduce heat and simmer 15 minutes, or until most of the liquid evaporates and mixture is thick, stirring occasionally.

2. To prepare chicken, heat oil in a large nonstick skilled over medium-high heat. Add garlic and chicken; sauté 5 minutes. Combine coconut milk and next 4 ingredients (coconut milk through fish sauce), stirring with a whisk.

4. Add coconut mixture to pan and bring to a simmer. Add broccoli and cauliflower, cover and cook 7 minutes or until vegetables are crisp-tender, stirring occasionally.

5. Stir in chutney and combine. Sprinkle with green onions, if desired.

INGREDIENTS

• 24 ounces wild salmon filet
• 1/2 cup panko
• 2 Tbsp horseradish
• 4 Tsp fresh ginger, minced
• 4 Tsp rice wine
• 3/4 Tsp salt
• 1/2 Tsp pepper
• SAUCE
  • 1/4 cup soy sauce, low sodium
  • 1/4 cup rice wine
  • 1/4 cup water
  • 2 Tsp granulated sugar

DIRECTIONS

1. Preheat oven to 350 degrees and coat a baking sheet with cooking spray.
2. Whisk together soy sauce, 1/4 cup rice wine, water and sugar until the sugar is dissolved. Set aside.
3. Place the panko, horseradish, ginger, 4 teaspoons rice wine, salt and pepper in a bowl of a food processor and process until moistened and well combined.
4. Press 1 1/2 tablespoon of panko mixture onto each side of each salmon filet and place on the prepared baking sheet. Bake without turning until the crust is golden brown, about 10 minutes.
5. Serve the salmon drizzled with the reserved sauce.

INGREDIENTS

• WHOLE GRAIN SALAD
  • 1/4 cup brown rice
  • 7 1/2 ounces chickpeas, rinsed and drained
  • 1/2 cup fennel bulbs, chopped
  • 2 Tbsp golden raisins
  • 1 small green onion, trimmed and thinly sliced
  • 4 green olives, pitted and chopped
  • 1 1/2 cups arugula
  • 2 Tbsp goat cheese
  • 1 Tbsp pistachio nuts, chopped
• HONEY BALSAMIC DRESSING
  • 1 Tbsp balsamic vinegar
  • 1 Tbsp honey

DIRECTIONS

• Whole Grain Salad:
  1. Bring 2 cups water to a boil in saucepan. Add brown rice, reduce heat to low and cover, 40 minutes, or until grains are tender, adding more water as necessary. Cool in covered pan, then drain if necessary.
  2. Toss together brown rice, chickpeas, fennel, raisins, green onions, and olives. Refrigerate up to three days.
• Honey Balsamic Dressing:
  1. Put balsamic vinegar and honey in a small plastic container with a lid. Cover and shake to combine.
  2. Toss arugula with 3 Tbsp Honey Balsamic Dressing in bowl. Toss brown rice mixture with goat cheese, pistachios, and remaining dressing.

Per Serving:
Kcal: 315, Fat: 7g, Protein: 14g, Carbohydrate: 52g, Fiber: 10g, Cholesterol: 6mg, Sodium: 78mg

INGREDIENTS

• 1 tablespoon margarine
• 3 tablespoons honey
• 1 tablespoon fresh lemon juice
• Dash ground cinnamon
• 12 ounces berries
• 3 cups non-fat milk
• 1/2 cup polenta, dry, instant
• 2 tablespoons sugar 1/2 teaspoon salt

DIRECTIONS

1. To prepare compote (ingredients 1-5): Melt margarine in a medium saucepan over medium heat. Add honey, juice, cinnamon, and berries; bring to a boil. Reduce heat; simmer 5 minutes or until thoroughly heated. Keep warm.
2. To prepare polenta: Bring milk to a boil in a medium saucepan. Slowly add polenta, stirring constantly with a whisk. Stir in sugar and salt, and cook 5 minutes or until thick, stirring constantly. Serve with compote.

Calories: 312 kcal Fat: 4g Protein: 10g Carbohydrates: 61g Fiber: 5g Cholesterol: 3mg Sodium: 396mg