Nutritious Nibbles
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We've got two recipes for you this month. Try one of these easy salad options for lunch or dinner (with all the red ingredients the Mixed Green Salad is perfect with a Valentine Dinner). They feature an abundance of simply 'heart-healthy' red ingredients featured in this month's Bite this and Quick Bites.
Mixed Green Salad w/Fresh Fruit
Ingredients:
3 cups mixed baby field greens
3 cups fresh baby spinach
3 cups romaine lettuce, torn into pieces
1 cup strawberries, cored and sliced (2 cups if pomegranates aren't in season)
1 cup pomegranate seeds (when available; can substitute dried cranberries)
1 red bell pepper, cored and chopped
1 small red onion, sliced and separated into rings
1 cup pecan pieces, roasted and cooled
1/2 cup fat free feta cheese
Preparation:
| Combine all salad ingredients. Before serving, pour on enough dressing (recipe follows) to coat lightly. |
Dressing:
1/2 cup extra virgin olive oil
2 tablespoons red wine vinegar
1 tablespoon pomegranate juice (can substitute cranberry juice)
Fresh ground pepper
Combine vinegar and juice. Slowly whisk in olive oil until emulsified. Add pepper.
Makes 10 - 1 cup servings
Nutrition Information Per Serving: 224 calories, 9 g protein, 32 g carbohydrates, 16 g fat, 1.5 g saturated fat, 3 g fiber, 360 mg sodium
Fruity Chicken Salad
Ingredients:
3 cups cooked chicken breast, diced
1 stalk celery, chopped
1 small red apple, chopped
1 cup red grapes
1/2 cup slivered almonds
1/3 cup low fat mayonnaise
2 tablespoons plain nonfat yogurt
Salt and pepper to taste
Preparation:
| Combine all ingredients. Serve on a bed of mixed greens with whole wheat crackers or make into sandwiches using whole wheat sandwich thins. |
Makes 4 - 1 cup servings
Nutrition Information Per Serving: 265 calories, 23 g protein, 16 g carbohydrates, 12 g fat, 2 g saturated fat, 3 g fiber, 279 mg sodium
Current Nutritious Nibbles
Lemon Ginger Chicken
Archived Nutritious Nibbles
Spicy Grilled Tenderloin w/ Sour Cream Sauce
Baked Taco Salad
Healthier Hoppin' John
Quinoa Stuffed Peppers
Easy Salads
Curry Lentil Soup
Breakfast Quiche
Sweet Potato Pear Salad
Stuffed Acorn Squash
Turkey Pot Roast
Greek Chicken Pitas with Tzatziki Herb Yogurt Sauce
Grilled Peaches
Mixed Berry Salad with Mint
Asparagus with Curry Sauce
Quinoa Primavera with Chicken
Salmon with Peppers
Black Bean Tortilla Soup
Southwestern Spiced Walnuts
Traditional Gingersnaps
Mashed Sweet Potatoes
Apple Crisp
Southwest Wraps
Rice, Black Bean & Feta Salad
Summer Peach Cobbler
Asian-Flavored Turkey Burgers
Spinach Strawberry Salad with Grilled Chicken
Hummus and Pita Chips
Pear, Feta and Basil Salad
White Chicken Chili
Oven-Fried Sweet Potatoes