Starters Salads Soups Sides Entrees Breakfast Desserts

Salads

Strawberry Romaine Salad
Springtime Fruit Salad with Citrus-Mint Dressing
Creamy Fruit Salad
Shrimp Salad with Cilantro
Shrimp Salad with Pineapple and Pecans
Tomato, Herb, and Mozzarella Salad
Mint Vinaigrette Coated Chicken and Nectarine Salad
Wax Bean, Roasted Pepper, and Tomato Salad
Red Pear and Winter Greens Salad
Blackened Portobello-Mushroom Salad
Vegetarian Tuscan Salad
Balsamic Herb Salad Dressing
Rice Salad with Feta Vinaigrette
Tuna Fruit Salad with Curry
Citrus Chicken and Soba Noodle Salad
Jicama and Orange Salad
Chopped Vegetable and Chicken Salad
Mediterranean Chicken Salad
Garbanzo Bean and Hearts of Palm Salad
Summertime Black-Eyed Pea Salad
Carrot, Corn and Black Bean Salad
Vegetarian Tuscan Salad
Panzanella (Tuscan Bread Salad)

Strawberry Romaine Salad

Ingredients:

1 Head Romaine lettuce, rinsed, dried and chopped
2 bunches fresh spinach, washed, dried and chopped
1 pint fresh strawberries, sliced
1 onion, sliced
½ cup light miracle whip
1 TB White wine vinegar
1/3 cup Splenda
¼ cup skim milk
2 teaspoons poppy seeds

In a large salad bowl, combine the romaine, spinach, strawberries and onion. In a jar with a tight fitting lid, combine miracle whip, vinegar, Splenda, milk and poppy seeds. Shake well and pour dressing over salad. Toss until evenly coated.

Serving size- 1 cup

Nutrition Information: Calories 80, Fat 4 grams, Cholesterol 0 mg, Carbohydrate 9 grams, Protein 2 grams, Sodium 140 mg

For Variety: You could also add 3 ounces of cooked chicken breast or 3 ounces of steamed shrimp for only 165 calories and 21 grams of protein!

Springtime Fruit Salad with Citrus-Mint Dressing

Ingredients:

6 kiwifruit, peeled and cut into wedges
2 cups cubes honeydew
2 cups cubes cantaloupe
1 medium papaya, peeled and cut into 1-inch chunks
1 Tablespoon sugar (can use Splenda)
1 ½ Tablespoon mint
½ teaspoon finely grated fresh orange peel
2 Tablespoon fresh orange juice
1 teaspoon fresh lime juice

Directions:

Combine kiwi, melons and papaya in medium bowl
Place sugar and remaining ingredients in food processor and pulse until mint is finely chopped.
Pour sugar mixture over fruit, and stir to coat

Yields: 6 servings

Nutrition: Calories: 120, Fat: 0 gm, Protein: 2.5gm, Carbohydrate: 29 gm

Creamy Fruit Salad

Ingredients:

2 cups chopped apples
2 cups strawberries, quartered
1 cup blueberries
1 medium jicama, peeled, chopped
2 Tablespoons dried cranberries
½ cup reduced fat sour cream
¾ cup vanilla nonfat yogurt
1 Tablespoon orange juice
¼ cup slivered almonds, toasted

Directions:

Combine fruit and jicama in large bowl; set aside
Mix sour cream, yogurt and orange juice until will blended. Add to fruit mixture; toss to coat.
Sprinkle with almonds.

Yields: 16 servings (1/2 cup)

Nutrition Information: Calories: 50, Fat: 2 grams, Carbohydrate: 9 grams, Protein: 2 grams, Sodium: 10mg

Shrimp Salad with Cilantro

Ingredients:

Dressing:

½ cup vegetable broth
1 ½ teaspoons cornstarch
3 Tablespoons limejuice
2 teaspoons olive oil
¾ teaspoon Splenda/Sugar blend
¼ teaspoon cumin
½ teaspoon sea salt
¼ teaspoon ground black pepper

Salad:

1 pound medium shrimp, cooked and peeled
1 ½ cups julienne-cut yellow squash
1 ½ cups julienne-cut zucchini
1 ½ cups cherry tomatoes, halved
1 cup thawed frozen or fresh corn kernels
2 Tablespoons minced fresh cilantro

Directions:

To prepare dressing, combine broth and cornstarch in a small saucepan, stirring with a whisk; bring to a boil, Cook 1 minute stirring constantly.
Remove from heat; stir in juice and next 5 ingredients. Cool.
To prepare salad, combine shrimp, and remaining ingredients in a large bowl. Add dressing mixture to shrimp mixture, tossing well.

Yields: 4 -1 ¾ cup servings

Nutrition Information: Calories: 198, Fat: 4.8 grams, Protein: 20 grams, Carbohydrate: 20 grams, Fiber: 3.8 grams, Sodium: 550 mg

Shrimp Salad with Pineapple and Pecans

Ingredients:

3 ounces shelled, deveined, cooked shrimp, cut lengthwise into halves
½ cup drained canned pineapple chunks
½ cup snow peas blanched with stem ends removed
½ ounce pecan halves, toasted
1 ½ Tablespoons sliced green onion
4 cups romaine lettuce
2 teaspoons of low fat mayonnaise
2 teaspoons of white wine vinegar

Directions:

In medium bowl, combine shrimp, pineapple, snow peas, pecans and green onion.
Using a whisk, in small bowl mix mayonnaise and vinegar.
Pour dressing mixture over shrimp mixture, toss and coat and let sit for about 10 minutes before serving.
Place shrimp mixture on a bed of romaine lettuce and serve.

Yields: 2 servings

Nutrition Information: Calories: 200; Protein: 12 grams; Fat: 10 grams; Carbohydrate: 16 grams; Sodium 219 mg

Tomato, Herb and Mozzarella Salad

Ingredients:

2 medium tomatoes chopped
1 ounce fresh mozzarella cheese diced
2 Tablespoons red onion, diced
2 teaspoons olive oil
2 Tablespoons fresh basil, chopped
1 Tablespoon fresh oregano, chopped
1 Tablespoon fresh Italian parsley, chopped
1 clove minced garlic
2 Tablespoons balsamic vinegar

Directions: Combine all ingredients together in serving bowl. Allow to sit for at least 10 minutes before serving.

Yields: 3 servings (1 cup)

Nutrition Information: 86 calories, 3.5 grams fat, 85 mg Sodium, 9 grams carbohydrate, 5 grams protein

Mint Vinaigrette Coated Chicken and Nectarine Salad

Ingredients:

Dressing:

1 cup loosely packed fresh mint leaves
1/3 cup Splenda
¼ white wine vinegar
1 Tablespoon lemon juice
¼ teaspoon sea salt
¼ teaspoon ground black pepper

Salad:

2 cups chopped cooked chicken breast
1 cup chopped and seeded cucumber
1/3 cup chopped pecans, toasted
2 Tablespoon minced red onion
3 nectarines, chopped, peeled and pitted
5 large red leaf lettuce leafs

Directions:

To prepare dressing, place mint and Splenda in a food processor; process until finely chopped, scraping sides of bowl
Add vinegar, juice, salt and pepper, and process 30 seconds to combine
To prepare salad, combine chicken, cucumber, pecans, onion and nectarines in a medium bowl. Drizzle dressing over salad; toss well to coat.
Place 1 lettuce leaf on each of 5 plates; top each serving with ¾ cup salad.

Yields: 5 servings

Nutrition Information: Calories: 220, Fat: 7.4 grams, Protein: 16.7, Carbohydrate: 22 grams, Fiber: 3.6grans, Sodium: 163 mg

Wax Bean, Roasted Pepper, and Tomato Salad

Ingredients:

1 medium red pepper
2 quarts of water
2 ½ teaspoons salt
1 pound wax beans, trimmed and cut in half
2 cups cherry tomatoes, halved
½ cup green onions
¼ cup chopped fresh parsley
2 Tablespoons cider vinegar
2 Tablespoons lemon juice
1 Tablespoon Dijon mustard
1 ½ teaspoons sugar
1 teaspoon olive oil
½ cup feta cheese or goat cheese

Directions:

Preheat broiler
Cut bell pepper in half and remove seeds, place on foil covered cookie sheet skin sides up; flatten with hand. Broil for 10 minutes, place in ziplock bag and seal. Let stand 15 minutes, peel black off and cut into strips
Bring water and 2 teaspoons salt to boil. Add beans; cook 4 minutes until beans are crisp. Drain; place in large bowl, add peppers, tomatoes, onions, parsley.
Toss to combine
Combine remaining salt, cider vinegar and remaining ingredients (except cheese) with a wisk. Drizzle over salad; toss gently to combine. Sprinkle with cheese.

Yields: 1 cup serving-8

Nutrition Information:
Calories: 63; Fat grams: 2.5, Protein grams: 3, Carbohydrate: 8.5; Fiber: 3 grams; Sodium mg: 289

Red Pear and Winter Greens Salad

Ingredients for Dressing:

2 Tablespoon finely chopped shallot
3 Tablespoon vegetable broth
3 Tablespoon olive oil
1 1/2 Tablespoons balsamic vinegar
1/2 teaspoon Dijon mustard
1/4 teaspoon sea salt
Pepper to taste

Ingredients for Salad:

2 firm Red Pears
3 cups spinach, torn into bite size pieces
2 cups Romaine, torn into bite size pieces
4 cups Arugula, trimmed
1/2 cup crumbled Gorgonzola cheese

Directions for Dressing:

Whisk shallot, broth, oil, vinegar, mustard, salt and pepper in a small bowl. Set aside

Directions for Salad:

Just before serving, cut pears into 16 slices each. Place in a large bowl. Spoon on 1 Tablespoon of dressing and toss to coat.
Add greens and remaining dressing; toss well. Divide among 8 plates.
Top with cheese.

Yields: 8 servings

Nutrition Information: Calories: 150, Fat: 10 grams, Protein: 2 grams, Carbohydrate: 10 grams, Sodium: 94 mg

Blackened Portobello-Mushroom Salad

Ingredients:

1/4 cup red wine vinegar
1/4 cup balsamic vinegar
1/4 cup tomato juice
1 Tablespoon olive oil
2 teaspoons Dijon mustard
2 teaspoons stone-ground mustard
1/4 teaspoon ground pepper
4 portobello mushroom caps (about 5 inches wide)
1 Tablespoon Cajun seasoning
2 teaspoons olive oil
Cooking Spray
16 cups gourmet salad greens
1 large tomato, cut into 8 wedges
1/2 cup thinly sliced red onion, separated into rings
1 (15 ounce) can cannelloni or other white beans, rinsed and drained
1/4 cup crumbled reduced fat feta cheese

Directions:

Combine first 7 ingredients in a large zip-lock plastic bag. Add mushrooms to bag; seal. Marinate 10 minutes, turning occasionally. Remove mushrooms from bag and reserve marinade.
Sprinkle mushrooms with Cajun seasoning.
Heat 2 teaspoons olive oil in a large non-stick skillet coated with cooking spray over medium-high heat. Add mushrooms; cook 2 minutes on each side or until very brown. Cut mushrooms diagonally into thin slices.
Arrange 4 cups salad greens on each of 4 plates. Top each with mushrooms, tomato, onion rings.
Sprinkle each with ¼ cup beans, 1 Tablespoon feta cheese. Drizzle marinade evenly over salads.

Yields:4 servings

Nutrition Information: Calories: 260, Fat grams: 10.7, Protein: 12.8 grams, Carbohydrate: 31 grams, Sodium: 660 mg, Fiber: 7.7 grams

Vegetarian Tuscan Salad

Ingredients:

12 ounce of baby spinach
1 cup cubed fresh mozzarella cheese
1/2 cup sliced olives
1/2 cup minced red onion
1/2 cup toasted pine nuts
2 tomatoes, seeded and chopped
1- 15 ounce can cannellini beans, rinsed and drained
3/4 cup balsamic vinegar
1/2 cup reduced fat feta cheese

Directions::

Combine all ingredients except feta cheese and toss gently to coat. Sprinkle with feta and serve immediately.

Yields:6 servings

Nutrition Information: Calories: 360, Fat grams: 12, Protein: 32 grams, Carbohydrate: 28 grams, Sodium: 560 mg

Balsamic Herb Salad Dressing

Ingredients:

1/2 cup balsamic vinegar
1/4 cup olive oil
1/2 Tablespoon fresh basil
1/2 Tablespoon fresh thyme
1/2 Tablespoon fresh oregano
1/4 teaspoon black pepper
1/8 teaspoon red pepper flakes (optional)
1 garlic clove, minced

Directions::

Combine ingredients and whisk together.
Let sit 10 minutes before serving.

Serves:6

Nutrition Information: Calories: 99, Fat grams: 11, Protein: 0 grams, Carbohydrate: 0 grams, Sodium: 0 mg

Rice Salad with Feta Vinaigrette

Ingredients:

1 cup uncooked brown rice
1 cup water
2 cups bagged prewashed baby spinach, chopped
1/2 cup chopped sun-dried tomato halves
3 Tablespoons chopped red onion
3 Tablespoons chopped pitted kalamata olives
1/2 teaspoon black pepper
1/4 salt
1 (6-ounce) jar marinated artichoke hearts, undrained
3/4 cup reduced fat feta cheese, crumbled and divided

Directions::

Cook the rice in water according to package directions.
Combine rice, spinach and next 5 ingredients in a large bowl.
Drain artichokes, reserving marinade.
Coarsley chop artichokes.
Add artichokes, reserved marinade and ½ cup feta cheese to rice mixture, tossing gently to coat.
Sprinkle with remaining feta cheese.

Serves:4

Nutrition Information: Calories: 330, Fat grams: 11, Protein: 11 grams, Carbohydrate: 52 grams, Sodium: 620 mg, Fiber: 5 grams

Tuna Fruit Salad with Curry

Ingredients:

1/2 cup plain low-fat yogurt
1 Tablespoon curry powder
1/8 teaspoon sugar
2 cans (6 ounce) water packed white tuna, drained
1 can (10 ounce) mandarin oranges, drained
1/2 cup seedless red grapes, halved
1/2 cup sliced hearts of palm
4 cups mixed lettuce greens

Directions:

In a large bowl, combine yogurt, curry and sugar; blend until smooth.
Add tuna, all fruit and hearts of palm. Toss together gently until fruits and tuna are well coated with dressing.
Chill.
To serve, arrange lettuce greens on plates and top with tuna mixture.

Yields:Serves 4

Nutrition Information: Calories: 175, Fat grams: 2, Protein: 23 grams, Carbohydrate: 20 grams, Sodium: 340 mg

Citrus Chicken and Soba Noodle Salad

Ingredients:

1- 8 ounce package of soba noodles (buckwheat noodles)
¾ cup matchstick-cut carrots
1/3 cup sliced green onion
1 cup grape tomatoes, halved
2 Tablespoons fresh cilantro
12 ounce- cooked chicken breast, cut into 1 inch pieces
¼ teaspoon sea salt
¼ teaspoon black pepper
2 Tablespoons fresh orange juice
2 Tablespoons fresh lime juice
1 Tablespoon low-sodium soy sauce
1 Tablespoon sesame oil

Directions:

Cook noodles in boiling water for 7 minutes or until al dente. Drain and place in a large bowl.
Add carrots, onion, tomato and cilantro and cooked chicken breast
Sprinkle bowl contents with salt and pepper
Combine orange juice and remaining ingredients in a bowl, stirring well with a whisk.
Drizzle mixture over noodle mixture; toss well.

Yields:Serves 4 (2 cups)

Nutrition Information: Calories: 380, Fat grams: 8, Protein: 32 grams, Carbohydrate: 50 grams, Sodium: 850 mg

Jicama and Orange Salad

Ingredients::

5-6 cups peeled strips of jicama
6 cups lightly packed baby spinach
1 cup orange sections (2 oranges)
1 cup red bell pepper strips
½ cup thinly sliced red onion
2 Tablespoons sesame seeds, toasted
2/3 cup ginger-sesame vinaigrette of your choice (low calorie)

Directions::

Combine first 5 ingredients in a large bowl. Drizzle with 2-3 Tablespoons of dressing

Yields:Serves 8

Nutrition Information: Calories: 103, Fat grams: 3, Carbohydrates: 17 grams, Sodium: 287 mg, Fiber: 6.5 grams

Chopped Vegetable and Chicken Salad

Ingredients:

¼ cup sherry vinegar
1 teaspoon sugar
4 teaspoons olive oil
2 teaspoons lemon juice
½ teaspoon minced garlic
¼ teaspoon black pepper
2 ½ cups romaine lettuce (could use fresh spinach)
2 cups chopped cooked chicken breast
1 cup chopped cucumber
1 cup chopped green pepper
1 cup chopped tomato
¼ cup chopped fresh parsley
1 (15 ounce) can of garbanzo beans, rinsed and drained
2 ounces of crumbled feta cheese

Directions:

Combine first 6 ingredients in a large bowl, stirring with a whisk.
Add romaine and next 6 ingredients (through garbanzo beans); toss well.
Sprinkle with cheese.

Yields:Serves 4

Nutrition Information: Calories: 282, Fat grams: 9.5, Protein: 27.8 grams, Carbohydrate: 20.5 grams, Sodium: 373 mg; Fiber: 5 grams

Mediterranean Chicken Salad

Ingredients:

½ cup dried orzo (rice shaped pasta)
2 Tablespoons olive oil
1 Tablespoon tomato paste
2 Tablespoons chicken broth
3 Tablespoons of Balsamic vinegar
1 Tablespoon chopped fresh tarragon
2 teaspoons lemon juice
2 teaspoons Dijon mustard
Pepper to taste
3 cups cooked diced chicken breast
1 ½ cups cherry tomato halves
6 ounce jar of artichoke hearts, drained and chopped
½ cup chopped kalamata olives
¼ cup raisins
1 ½ Tablespoons drained capers
4 Tablespoons toasted pine nuts
5 cups fresh spinach leaves

Directions:

Cook orzo in a medium saucepan about 8 minutes. Rinse under cold water, drain and let cool.
Combine olive oil and the next 7 ingredients in a small bowl and whisk until blended
Add chicken to cooked orzo along with tomatoes and the following 4 ingredients.
Drizzle dressing over top and toss together.
Serve each scoop of chicken salad on a bed of spinach leaves and sprinkle with pine nuts

Yields:Serves 4

Nutrition Information: Calories: 365, Fat grams: 13, Protein: 38 grams, Carbohydrate: 23 grams, Sodium: 700 mg

Garbanzo Bean and Hearts of Palm Salad

Ingredients::

1 cup drained canned garbanzo beans
3/4 cup chopped tomato
1/3 cup diced provolone cheese
1/4 cup finely chopped red onion
1 (14 ounce) can hearts of palm, drained and cut crosswise into ½ inch pieces
1 Tablespoon minced fresh parsley
2 Tablespoon red wine vinegar
1 teaspoon olive oil

Directions::

Combine the first 5 ingredients in a bowl
Combine parsley, vinegar and oil, stirring with a whisk
Drizzle over salad; toss well to combine

Yields:Serves 4 (3/4 cup each)

Nutrition Information: Calories: 149, Fat grams: 5, Carbohydrates: 19 grams, Sodium: 479 mg, Protein: 8 grams, Fiber: 5 grams

Summertime Black-Eyed Pea Salad

Ingredients:

2 Tablespoons olive oil
4 small yellow summer squash, quartered lengthwise and thinly sliced (about 4 cups)
2 fresh jalapeno peppers, seeded and chopped
4 cloves garlic, minced
1 teaspoon cumin
2- 15 ounce cans black-eyed peas, rinsed and drained
¼ cup sliced green onions
2 Tablespoons chopped fresh cilantro
¼ teaspoon sea salt
2 cups chopped fresh tomatoes

Directions:

In a large skillet, heat oil over medium heat. Add squash, peppers, garlic and cumin; cook for 5-6 minutes or until squash is crisp-tender, stirring occasionally. Remove from heat; cool.
In a large bowl, combine squash mixture, black-eyed peas, green onions, cilantro and salt. Cover and chill.
To serve, toss pea mixture with fresh tomato.

Yields:Serves 8 (3/4 cup)

Nutrition Information: Calories: 160, Fat grams: 5, Protein: 8 grams, Carbohydrate: 24 grams, Sodium: 283 mg

Carrot, Corn and Black Bean Salad

Ingredients:

1 pound carrots, thinly sliced
2 cups fresh or frozen corn
1- 15 ounce can of black beans, rinsed and drained
1 medium red pepper, cut into thin strips
1/3 cup snipped fresh basil or parsley
¼ cup olive oil
¼ cup vinegar
½ teaspoon dried thyme
1 teaspoon sugar
¼ teaspoon black pepper
¼ teaspoon crushed red pepper

Directions:

In a large saucepan cook carrots and corn in a small amount of boiling water for 4 minutes. Drain.
In a large bowl combine carrots, corn, beans, sweet pepper, and basil. Set aside.
For dressing, combine oil, vinegar, thyme, sugar, black pepper, red pepper. Pour onto vegetable mixture and chill.

Yields: Serves 8

Nutrition Information: Calories: 165, Fat grams: 7, Protein: 6 grams, Carbohydrate: 24 grams, Sodium: 124 mg, Fiber: 5 grams

Vegetarian Tuscan Salad

Ingredients:

12 ounce of baby spinach
1 cup cubed fresh mozzarella cheese
½ cup sliced olives
½ cup minced red onion
½ cup toasted pine nuts
2 tomatoes, seeded and chopped
1- 15 ounce can cannellini beans, rinsed and drained
¾ cup balsamic vinegar
½ cup reduced fat feta cheese

Directions:

Combine all ingredients except feta cheese and toss gently to coat.
Sprinkle with feta and serve immediately.

Yields: Serves 6

Nutrition Information: Calories: 360, Fat grams: 12, Protein: 32 grams, Carbohydrate: 28 grams, Sodium: 560 mg

Panzanella (Tuscan Bread Salad)

Ingredients for Dressing:

1 cup Fat free Italian dressing
½ cup lemon juice
½ Tablespoon lemon zest
¼ teaspoon black pepper
1 clove garlic, minced

Ingredients for Salad:

9 cups day-old whole wheat bread (preferably French baguette), torn into bite size pieces
2 pounds plum tomatoes, diced
½ cup chopped onion
2 medium cucumbers, peeled and diced
1 cup packed fresh basil leaves, torn into pieces

Directions for Dressing:

Combine all ingredients and whisk together well, set aside

Directions for Salad:

Combine ½ the dressing in a bowl with just the bread. Toss well and allow to marinate
When the bread is marinated, add remaining ingredients and dressing. Let stand a few minutes and serve at room temperature.

Yields:Serves 8

Nutrition Information: Calories: 145, Fat grams: 2, Carbohydrates: 27.7 grams, Sodium: 595 mg, Protein: 6.7 grams, Fiber: 4.3 grams