Strawberry Spring Salad

Ingredients:

• 3 T. white wine vinegar
• 3 T. water
• 1 T. honey
• 2 T. extra-virgin olive oil
• 1/8-t. salt
• 1/8-t. pepper
• 3 cups strawberries, quartered
• 10 oz Italian blend salad greens
• 4 t. pine nuts, roasted

Directions:

1. To make the salad dressing, combine the first 6 ingredients and stir well with a whisk.
2. Combine strawberries and greens.
3. Add the dressing mixture to the strawberries and greens; toss to coat.
4. Sprinkle with pine nuts to serve.

Yield: 4 servings

-------------------------------------

Chicken, Black Bean, Corn, & Tomato Salad

Ingredients:

• 12 oz. boneless, skinless chicken breasts, trimmed and poached
• 1 15-oz. can black beans, rinsed
• 1 large vine-ripened tomato or 2 plum tomatoes, cored and diced
• 1 cup frozen corn
• 1 T. extra-virgin olive oil
• 3 cloves garlic, finely chopped
• 2 t. dried oregano
• 2 T sherry vinegar or cider vinegar
• 1/2-t. salt
• 1/2-cup scallions (3 scallions)
• 1/4-cup chopped fresh parsley

Directions:

1. Shred poached chicken and combine with black beans, tomatoes, and corn in a salad bowl.
2. Heat oil in a small skillet over medium heat. Add garlic and sauté until just beginning to color, about 30 seconds. Add oregano and cumin; stir until fragrant, about 10 seconds. Remove from heat; add vinegar and salt. Pour over the salad. Add scallions and parsley; gently toss to combine.

Serves 4.

Recipe courtesy of Eating Well magazine.

-------------------------------------

Wheat Berry & Brown Rice Pilaf

Ingredients:

• 1 cup wheat berries*
• 5 cups water or low-sodium chicken broth
• 3 t. olive oil
• dash of pepper
• 1 bay leaf
• 1/2-tsp. thyme
• 1/2-cup chopped onion

Optional: 1/4-cup chopped mushrooms, 1/4-cup diced celery, 1/8-cup finely minced carrots, 1/8-cup minced fresh parsley

Directions:

1. Bring water or broth to a boil.
2. Add wheat berries and cook for 1 hour.
3. Add brown rice and cook 30 more minutes.
4. Heat olive oil in small skillet and sauté onion and optional celery. Mushrooms and carrots may also be added at this time.
5. Add sautéed vegetables to wheat berry/rice mixture.
6. Add bay leaf, thyme, and optional parsley.
7. Add pepper to taste.
8. Continue to cook another 30 minutes or until grains are tender.

Yield: 5 2/3 cups.

*Wheat berries are available in the health food section of most grocery stores.

-------------------------------------

Low-Fat Taco Salad

Ingredients:

• 1 lb. extra lean ground turkey
• 1 envelope low-sodium dry onion soup mix
• 1/2-cup water
• 1 t. chili powder
• 6 cups salad greens
• 1 tomato, chopped
• 1 cup shredded reduced fat Cheddar cheese
• fresh cilantro sprigs
• baked tortilla chips, crushed

Directions:

1. In skillet, cook ground turkey until browned - drain fat.
2. Stir in soup mix, water, and chili powder.
3. Bring to a boil. Reduce heat to low and cook 10 minutes longer.
4. To serve, spoon meat over lettuce. Top with tomato, cheese, cilantro, and chips.

Additional toppings may include sliced green onions, jalapeno peppers, or low-fat sour cream.

Serves 4.

-------------------------------------

Chicken and Spinach Calzones

Ingredients:

• 2 t. olive oil
• 1 lb. boneless, skinless chicken breasts
• 1 package (10 oz.) frozen chopped spinach, thawed and drained
• 8 oz. part-skim ricotta cheese
• 1 t. minced garlic
• 1 T. chopped parsley
• 4 t. Parmesan cheese
• 2 egg whites, divided
• 1 frozen whole-wheat bread dough loaf (16 oz.), thawed, not risen

Directions:

1. Preheat the oven to 350°F.
2. Lightly coat a baking sheet with cooking spray.
3. In a large, non-stick frying pan, heat the olive oil over medium-high heat.
4. Add the chicken and sauté, turning occasionally until golden brown, about 10 to 12 minutes. Set aside to cool.
5. When cool to the touch, cut the chicken breasts into cubes. Set aside.
6. In a small bowl, combine the spinach, ricotta cheese, garlic, parsley, Parmesan cheese, and 1 of the egg whites. Mix until well blended. Set aside.
7. In another bowl, using a wire whisk or fork, beat the remaining egg white lightly.
8. Cut the bread dough into 6 equal-sized pieces.
9. On a floured surface, press each piece into a circle.
10. Using a rolling pin, roll each dough piece into ovals 8 inches long and 6 inches wide.
11. Brush the edges of the dough ovals with the lightly beaten egg white.
12. Place 1/6 of the chicken cubes in the center of each oval. Add 1/6 of the spinach mixture to each.
13. Fold the dough over the filling, pressing the edges together. Crimp with a fork and place on the prepared baking sheet.
14. Bake until browned and crispy, about 15 to 20 minutes.
15. Serve immediately.