Spring Spinach Salad (with Chicken or Beef)
6 cups torn baby spinach
1 cup sliced strawberries
1 – 11 oz can mandarin oranges, drained
1 cup sliced mushrooms
2 green onions, sliced
¾ cup low fat poppy seed dressing
½ cup slivered almonds
4 – 4oz chicken breast, cooked and cubed OR 12 oz (approx. 3/4 of a pound) lean beef, cooked and cut into strips
Combine ingredients and gently toss.
Hint…look in frozen food department for precooked/sliced chicken or beef…thaw and warm before adding to salad.
Serves 4.
To assure meat portion, chicken or can be served atop of portioned salad.
¼ of final product equals 2 vegetables, 1fruit and 1 fat. Add 4 meat exchange if chicken or beef added to salad.
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Craisin-Walnut Salad
Head of lettuce
Head of romaine
Red onion, 1 small
Walnut pieces, 1 cup
Craisins, 1 cup
Feta Cheese, 1-2 cup, as desired
Italian Good Seasons dressing mix
Layer in order – lettuce, romaine, red onion, walnuts, craisins, and Feta cheese. Follow recipe on dressing mix package using balsamic vinegar for regular vinegar. Add dressing just before serving. Toss to coat.
Black Bean Salad
INGREDIENTS:
2 (15 oz.) cans black beans, rinsed and drained
2 medium tomatoes, chopped
1 sweet yellow pepper, julienne
4 green onions, chopped
3 tablespoons minced fresh cilantro or parsley
DRESSING:
3 tablespoons lemon juice
2 tablespoons olive or canola oil
1 garlic clove, minced
3/4 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon pepper
DIRECTIONS:
In a salad bowl, combine the beans, tomatoes, yellow pepper, onions and cilantro.
In a jar with a tight-fitting lid, combine dressing ingredients; shake well. Drizzle over vegetables and toss to coat. Chill until serving.
Yields: 8 servings
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Smoothie Recipe from Dannon Yogurt
1 cup nonfat or low fat vanilla yogurt
½ cup fruit juice (orange, cranberry, grapefruit or pineapple)
½ cup diced fruit (banana, peaches, strawberry or blueberry... canned or fresh)
½ cup ice cubes
Place together in a blender, cover and blend on high for 1 minute until smooth.
Exchange: 1 dairy, 2 fruit
(For 1 fruit exchange…decrease fruit and juice to ¼ cup each)
Grilled Vegetable Kabobs with Tofu
2 tomatoes – cut each into 4 wedges
8 button mushrooms
1 small red onion – cut into 4 wedges
1 green, yellow or red pepper – cut into 4 wedges
12 oz Tofu – extra firm – cut into 6 cubes and use 3 cubes per skewer
½ cup Reduced Fat Italian Salad Dressing
Place prepared vegetables and tofu in plastic bag – add italian dressing, shake to coat and marinade at least 10 minutes.
Prepare rice according to package instructions.
Thread skewer with tofu, tomato, mushroom, onion and pepper. Use cooking spray on grill or broiler pan. Grill or broil kebobs, turning as needed until vegetables are tender – about 5 to 8 minutes. Baste with leftover marinade.
2 kabobs = 1 serving
*soak wooden skewers in cool water at least 30 minutes prior to use.
Vegetable Pasta with Tofu
INGREDIENTS:
1 (16 ounce) package extra firm tofu
2 tablespoons olive oil
2 (3 ounce) packages Oriental flavored ramen noodles
1 (16 ounce) package frozen stir-fry vegetables
1 1/2 cups water
1 tablespoon soy sauce, or to taste
DIRECTIONS:
1. Press tofu between paper towels to remove some of the water; cut in to bite size cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning.
2. Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen packages, reserving the seasoning envelopes. Boil for about 2 minutes, just until the noodles break apart. Drain.
3. Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce to taste and serve.
Enjoy!
Jo Schenkel, Register Dietitian