Nutrition per serving: Calories = 152; Total Fat = 9 g; Cholesterol = 0 mg; Sodium = 433 mg; Carbohydrate = 11 g; Fiber = 3 g; Protein = 3 g
Ingredients 2 cups firmly packed baby spinach 2 pounds mixed tomatoes, cut into uniformly sized wedges or slices juice and zest of 1 lime juice and zest of 1 lemon 2 tablespoons olive oil sea salt and freshly ground pepper to taste
Directions Distribute an even amount of the spinach among 4 plates. Place the tomatoes on top of each bed of spinach and then sprinkle with the lemon and lime juice/zest, then with olive oil, salt, and pepper. Serve immediately.
Summer Berry Green Salad
Makes: 2 servings
Nutrition per serving: Calories = 161; Total Fat = 10 g; Carbohydrate = 14 g; Protein 6 g=
Ingredients 4 cups mixed greens of your choice 1/2 red onion, thinly sliced 1 cup any combination summer berries, sliced if necessary 1/2 cup low-fat goat cheese crumbles 1/2 cup sliced almonds balsamic vinegar and extra virgin olive oil for dressing
Directions Combine the greens with the onions and berries. Divide among salad plates and top with the cheese and almonds. Drizzle with oil and vinegar and serve.
Grilled Chicken Salad with Indian Spices
Makes: 4 servings
Nutrition per serving: Calories = 375; Total Fat = 9 g; Cholesterol = 96 mg; Sodium = 612 mg; Carbohydrate = 10 g; Fiber = 9 g; Protein = 37 g
Ingredients 2 1/2 teaspoons ground cumin 1 teaspoon ground coriander 1 teaspoon ground turmeric 1/2 teaspoon ground ginger 1/8 teaspoon cayenne or more to taste 1 1/4 pounds boneless, skinless chicken breasts, each split so that they are half as thick 1/2 cup nonfat plain yogurt 2 tablespoons white wine vinegar 1 clove garlic, minced 1/4 cup chopped fresh cilantro 1 tablespoon olive oil 2 heads romaine, cut into 1-inch chunks 2 pints grape tomatoes 1 English cucumber, chopped sea salt and freshly ground pepper to taste
Directions Preheat an outdoor grill or grill pan over medium heat.
In a small bowl, whisk together the cumin, coriander, turmeric, ginger, and cayenne. Divide the spice mixture in half. Season the chicken with salt and pepper, then rub half of the spice mixture onto the meat. Lightly oil the grill grates, then grill the chicken until no longer pink in the middle, about 5 minutes per side. Transfer the meat to a cutting board to cool for 15 minutes, then cut into bite sized pieces.
In a medium bowl, whisk together the yogurt, vinegar, garlic, cilantro, olive oil, salt, pepper, and the remaining half of the spice mixture.
Divide the romaine evenly among 4 plates. Top each portion with the chicken, tomatoes, cucumber, and drizzle with dressing. Serve immediately.
Peanut-Lime Snow Pea Salad
Makes: 4 servings
Nutrition per serving: Calories = 47; Total Fat = 7 g; Cholesterol = 0 mg; Sodium = 299 mg; Carbohydrate = 10 g; Fiber = 6 g; Protein = 2 g
Ingredients juice and zest of 2 limes 1 pinch stevia 1 1/2 pounds snow peas, trimmed and cut in half on the diagonal 1/4 small onion, small diced 1/4 cup fresh cilantro 1/2 cup chopped dry roasted peanuts sea salt and freshly ground pepper to taste
Directions In a medium bowl, whisk together the lime juice, zest, stevia, salt, and pepper. Add the snow peas, onion, and cilantro then toss to combine. Garnish with peanuts and serve.
Shaved Cucumber and Radish Salad with Lemon and Dill
Makes: 4 servings
Nutrition per serving: Calories = 56; Total Fat = 3 g; Cholesterol = 0 mg; Sodium = 493 mg; Carbohydrate = 7 g; Fiber = 2 g; Protein = 1 g
Ingredients 2 English cucumbers 4 radishes, root and stems removed juice and zest of 1 lemon 2 tablespoons olive oil 1 pinch stevia, or more to taste 1/2 small bunch chives, snipped into 1-inch sections 1/4 cup chopped fresh dill sea salt and freshly ground pepper to taste
Directions Using a vegetable peeler or mandoline, shave the cucumbers and radishes into very thin slices and place in a colander. Toss the vegetables with 1/2 teaspoon of salt and allow to drain over a bowl for 10 minutes.
In a medium bowl, whisk together the lemon juice, zest, olive oil, stevia, salt, and pepper. Add the drained cucumber mixture and toss to combine. Garnish with chives and dill, then serve.
