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Beet And Orange Salad With Citrus Vinaigrette

1 Tbsp. lemon juice 2 tsp. balsamic vinegar 1/2 tsp. salt Freshly ground black pepper 1 Tbsp. extra-virgin olive oil 4 medium beets, stems trimmed to 1 inch 1 large navel orange 8 large Boston lettuce leaves 1-2 Tbsp. diced red onion 1/4 cup orange juice Set a steamer insert into large, deep saucepan. Pour […]

Apple and Spinach Salad

2 Tbsp fresh lime juice 2 Tbsp fresh orange juice 2 tsp Dijon mustard 2 tsp honey 1/4 tsp salt freshly ground black pepper to taste 1/2 cup thinly sliced red onion 8 cups fresh baby spinach (about 8 ounces) 1 large apple, cored and thinly sliced 1/4 cup (1 ounce) crumbled blue cheese Combine […]

Wilted Spinach and Mushroom Salad

recipe ingredients Salad: 1 (5-oz) bag baby spinach 4 oz large button mushrooms, wiped clean, sliced 1 carrot, peeled, cut into julienne strips Red Onion Vinaigrette: 1 small red onion, halved top to bottom, cut into thin strips 2 Tbsp olive oil 2 cloves garlic, minced 1/4 cup balsamic vinegar 1 tsp sugar 1/4 tsp […]

White Bean and Tomato Salad with Crostini

recipe ingredients salad: 2 tsp. olive oil, divided 1 tsp. dried oregano 1 clove garlic, minced 1/4 cup cider vinegar 2 (16-ounce) cans cannellini beans or other white beans, rinsed and drained 1 1/2 cups diced plum tomato 1/2 cup chopped sweet onion 1/2 cup crumbled blue cheese 1/3 cup chopped fresh parsley 1/2 tsp. […]

Watergate Salad

recipe ingredients 1 pkg. (4-serving size) Pistachio flavor fat free, sugar free instant pudding mix 1 can (8 oz.) crushed pineapple in juice, undrained 1 container (8 oz.) vanilla lowfat yogurt 2 cups thawed COOL WHIP FREE Whipped Topping 6 Tbsp. thawed COOL WHIP FREE Whipped Topping recipe directions STIR pudding mix, pineapple with juice […]

Turkey Salad 2

recipe ingredients 2 cups chopped leftover cooked turkey 1/2 c. sliced celery 1/3 c. salad dressing or mayonnaise 1/2 tsp. salt 1/2 tsp. poultry seasoning 1/8 tsp. onion salt Dash pepper recipe directions Combine chicken or turkey and celery in bowl. Mix salad dressing, salt, poultry seasoning, onion salt and pepper. Pour over chicken or […]

Turkey Salad

recipe ingredients 1 1/2 pounds cooked turkey breast meat, cubed 1 1/2 cups frozen peas 1/2 cup chopped carrots 1/4 cup chopped green bell pepper 1/2 cup chopped celery 1/4 cup chopped scallion Dressing: 1/2 teaspoon ground black pepper 1/4 teaspoon celery seed 1/4 teaspoon dried dillweed 1 teaspoon granulated onion powder 1 cup nonfat […]

Tomato Feta Salad

recipe ingredients 1 cup reduced fat feta cheese, finely crumbled 1/2 cup nonfat plain yogurt 1/2 cup nonfat milk 1 Tbsp. fresh chopped dill weed 3 large tomatoes, cut in thin wedges 1 head bibb lettuce recipe directions Combine yogurt, milk, and dill weed in a small bowl, blending well. Stir in feta cheese crumbles. […]

Tomato Chicken Salad

recipe ingredients 1 1/2 Tbsp. lemon juice 2 cloves garlic, minced 1/2 tsp. thyme 1/4 tsp. salt 1/4 tsp. pepper 1/8 tsp. cayenne pepper 1/2 cup non-fat plain yogurt 3 cups cubed, cooked chicken 1 cup thinly sliced green onion 1/2 cup diced green bell pepper 1/2 cup diced celery 2 cups diced fresh tomatoes […]

Tomato Asparagus Salad

recipe ingredients 1 lb. fresh asparagus, trimmed 4 cups romaine lettuce, torn 4 romaine lettuce leaves 1/3 cup low fat Italian salad dressing 12 cherry tomatoes, halved 2 Tbsp. parmesan cheese, shredded recipe directions Cook asparagus in boiling water 5-6 minutes or until crisp tender; plunge in ice water to cool and cease cooking. Line […]

Summer Squash Salad

recipe ingredients 1 16 ounce package rotini or bow tie pasta, cooked 3 cups julienne summer squash, 2 inch pieces 1 1/2 cups chopped tomatoes 1 can rinsed and drained garbanzo beans 1 cup shredded lowfat mozzarella cheese, shredded 1/4 cup fresh chopped basil 1/3 cup lemon juice 2 teaspoons sugar 1/2 teaspoon pepper 1 […]

Summer Seafood Salad

recipe ingredients 4 ears corn, shucked 2 cups finely diced zucchini 1 cup finely diced tomato 6 ounces of your choice: crab, surimi crab sticks, or lobster 1/2 lb shrimp, cooked and peeled 2 Tbsp. fresh lemon juice 1/2 tsp. salt 1/2 tsp. freshly ground black pepper 2 Tbsp. olive oil 1/2 cup slivered fresh […]

Steak and Roasted Vegetable Salad

recipe ingredients 1 pound boneless beef tenderloin steaks, cut 1-inch thick Olive oil-flavored vegetable cooking spray 1 medium zucchini, cut diagonally into 1-inch pieces 1 medium Japanese or baby eggplant, cut diagonally into 1-inch pieces 1 large red, yellow, or green bell pepper, cut into 1-inch strips 1 medium onion, cut into 1-inch wedges 16 […]

Spinach, Romaine and Strawberries with Balsamic Vinaigrette

recipe ingredients Leaves of 1 head romaine lettuce, torn in bite-sized pieces 6 oz. fresh spinach leaves, torn in bite-sized pieces 2 cups fresh strawberries, hulled and quartered 1/4 cup loosely-packed, coarsely-chopped flat-leaf parsley 1 Tbsp. balsamic vinegar, or to taste 2 Tbsp. extra-virgin olive oil Salt and freshly ground pepper recipe directions In a […]

Spinach Salad with Strawberries and Lemon Dressing

recipe ingredients 1 10 oz. bag of fresh spinach, washed and stems removed 2 C. sliced fresh strawberries 1/2 C sliced red or Vidalia onion 1 T freshly grated parmesan cheese 1/3 C fresh lemon juice ( about 1 1/2 lemons) zest from the 2 lemons 3 T sugar 1 T oil dash freshly ground […]

Spinach Salad with Apples and Gorgonzola Cheese

recipe ingredients 3 ounces fresh baby spinach leaves 2 Tbsp. chopped walnuts 1 small apple, cored and diced 2 Tbsp. crumbled Gorgonzola Cheese 2 Tbsp. Light Balsamic Vinaigrette Dressing recipe directions Toss spinach with dressing to coat well, and place on a large plate. Combine chopped apple, walnuts, and crumbled cheese, and add mixture to […]

Spinach Pear Salad with Warm Vinaigrette

recipe ingredients 1 bag (16 oz.) fresh spinach leaves 2 Tbsp. crumbled blue cheese 1/4 red onion, thinly sliced 1 can (16 oz.) canned pear slices, drained 3 Tbsp. Balsamic vinegar 1 Tbsp. olive oil salt and pepper to taste recipe directions Wash spinach leaves and dry thoroughly. Place spinach leaves in large bowl and […]

Spinach Pasta Salad

recipe ingredients 6 oz. penne pasta (or other favorite shape) 2 medium tomatoes, peeled, seeded, and chopped 1/2 cup crumbled feta cheese (2 ounces) 1/3 cup bottled reduced-calorie Italian salad dressing 1/4 cup sliced green onions 2 Tbsp. sliced pitted ripe olives 6 cups torn fresh spinach Cracked black pepper recipe directions Cook pasta according […]

Spicy Golden Slaw

“Something Different” is written for the American Institute for Cancer Research (AICR) by Dana Jacobi, author of The Joy of Soy, and recipe creator for AICR’s Stopping Cancer Before It Starts.

Making Coleslaw Spicy But Soothing

By Dana Jacobi for the American Institute for Cancer Research

The cabbages piled high at local farmer’s markets look so picture-perfect, they are too irresistible to pass up, especially since the prices are so reasonable. The savvy cook will buy two – a small head to make coleslaw and a big one with large leaves perfect for stuffed cabbage.

Every cook has a standby recipe for both coleslaw and stuffed cabbage, but it’s fun to try something new and different. If you use the Google search engine on the Internet instead of a cookbook, you will find more ideas that you might imagine.

Typing in “coleslaw recipe” can produce 130,000 options to choose from. Many have a creamy, mayonnaise-based dressing. Others mostly use a sweet and tangy vinegar dressing. In a recent search, the most unusual recipes Google offered called for red cabbage, beets and balsamic vinegar. The prize for most unusual dressing went to one using garlic and orange juice.

One recipe, called Asian Slaw, was more of a chopped salad that originated in Australia, and it contained a little ginger, which is not surprising, considering that Australia is known for its ginger.

Ginger is known to soothe the digestion. (In one study, a cup of ginger tea made using two 1/2-inch slices was enough to calm unhappy stomachs.) So if the sour elements of coleslaw dressings upset your tummy, you might want to try adding some ginger.

Turmeric is another spice with powers to soothe. It is believed to be also a potent anti-inflammatory. Research suggests that curcumin, the phytochemical that gives turmeric its golden color, may be effective for people suffering from Crohn’s disease and rheumatoid arthritis. A little turmeric, along with ginger, could give the dressing for cole slaw a little sparkle and add a lovely, golden color as well as some health benefits.

The coleslaw recipe below calls for eight cups of cabbage, which seems like a lot. But the hot dressing wilts it down considerably. This slaw gets more colorful and better tasting over time. It is great after three and four days.

Spicy Chicken Salad 2

recipe ingredients 1 tsp. cumin 1 tsp. paprika 1 tsp. turmeric 1-2 cloves garlic, crushed 3-4 Tbsp. fresh lime juice 4 small boneless skinless chicken breast halves 8 oz. dried rigatoni 1 red bell pepper, seeded and chopped 2 celery stalks, thinly sliced 1 shallot or small onion, finely chopped 1/2 oz. stuffed green olives, […]

Spicy Chicken Salad

recipe ingredients salad: 2 cups cooked diced chicken, canned or leftover 1 cup tomatoes 3/4 cup green onion 2 cups frozen corn kernels 1/2 cup canned black beans 3/4 cup reduced fat cheddar cheese 6 cups lettuce dressing: 1 1/4 cups nonfat sour cream 3/4 cup picante sauce 1/2 tsp. chili powder recipe directions Combine […]

Spiced Chicken Salad

The Savory Side of Chocolate

By Dana Jacobi for the American Institute for Cancer Research

From a steaming cup of cocoa to brownies and fudge, chocolate is associated so closely with sweets that we rarely think of enjoying its rich flavor in savory dishes. Mole, the dark Mexican sauce famously made with chocolate, is the only non-sweet use of it most people know.

If you’re feeling a bit adventurous, try adding a little cocoa powder to savory dishes for a deeper, richer and subtly complex flavor.

Cocoa powder is made from ground roasted cocoa beans from which some of the fat, called cocoa butter, has been removed. As a result, one tablespoon of cocoa powder contains one-half gram of fat, while a half-ounce of unsweetened chocolate, roughly the equivalent amount for cooking, contains seven grams of fat. Equally important, cocoa imparts more of the floral and earthy notes we love in chocolate, with less of the bitterness found in most unsweetened chocolate, the kind easiest to use in savory dishes. This is particularly true for natural cocoa powder, which is not Dutch-processed.

Dutching involves treating cocoa with alkali to make it easier to dissolve in liquids. It also makes it taste milder. You probably grew up with the most familiar kind, which works perfectly in savory dishes.

Cocoa powder combines nicely with various spices, as you see in the dry rub for the chicken in this salad. Here, cocoa adds a different kind of warmth than cinnamon, plus unexpected depth. This spice blend also gives tomato sauce a new twist that you might enjoy.

Cocoa can be a good salt-substitute, too. Sift it, store it a in a shaker and use a dash to garnish butternut squash, sweet potato, tomato and bean soups, and season sunnyside-up eggs.

Southwestern Three Bean Salad

recipe ingredients 1 can (16 oz) black beans, drained and rinsed 1 can (15 oz) pinto beans or black eyed peas, drained and rinsed 1 can (19 oz) chickpeas, drained and rinsed 1/2 small sweet onion such as Vidalia, halved and thinly sliced 1/4 cup chopped cilantro 2 to 3 chipotle peppers packed in adobo […]

Southwestern Potato and Green Bean Salad

recipe ingredients 1 lb. small red or white potatoes, scrubbed and halved 1 lb. fresh green, yellow or purple beans, cut in 1-in. pieces 1/2 c. thinly sliced green onions Half a bunch of cilantro, chopped 2 to 4 cloves garlic, finely minced Juice of one lime 1 tbsp. olive oil 1 to 2 tbsp. […]

Southwest Mushroom Salad

recipe ingredients 6 cups iceberg lettuce, cut in small chunks 8 ounces fresh white mushrooms, quartered (about 3 cups) 2 medium-sized chopped tomatoes (about 1-1/2 cups) 1 can (about 11 ounces) corn kernels, drained (about 1-1/3 cups) 1 cup shredded fat free chedder cheese 1/2 cup sliced, pitted black olives 1/2 cup bottled fat free […]

Skillet Potato Salad

recipe ingredients 1 lb. unpeeled potatoes, scrubbed and cut into 1 inch pieces 2 Tbsp. olive oil 1/4 tsp. salt 1/8 tsp. pepper 2 medium summer squash, cut into 1 1/2 inch pieces 1/3 cup reduced fat Italian dressing, or other oil and vinegar dressing 1 small sweet red bell pepper, cut into 1/2 inch […]

Simple Apple Salad

recipe ingredients 6 cups cubed unpeeled cored apple 1/2 cup raisins 1/3 cup chopped walnuts 1/2 cup vanilla nonfat yogurt 2 tablespoons honey recipe directions Combine apples, raisins, and walnuts in a bowl. Mix yogurt and honey, then toss with apple mixture.

Shrimp and Asparagus Salad with Balsamic Vinegar

recipe ingredients 2 Tbsp. dried tomato pieces (not oil-packed) 1/4 cup balsamic vinegar 2 Tbsp olive oil 1 Tbsp. snipped fresh basil 2 tsp. Dijon-style mustard 2 cloves garlic, minced 1/4 tsp. sugar 1/8 tsp. pepper 12 ounces fresh or frozen peeled and deveined shrimp 4 cups water 1 clove garlic 8 ounces asparagus, cut […]

Salade Niçoise

A Salute To The French Republic

from the American Institute for Cancer Research

July is a month to celebrate independence not just in the United States but in France as well. Bastille Day, on July 14, recognizes the end of the French monarchy and the beginning of a republican nation. So, in the spirit of freedom from tyranny, how about a French meal?

French cuisine does not have to mean a rich dish laden with a heavy cream sauce. A Salade Niçoise is a light, perfect summer entrée as well as a tribute to the French.

Niçoise means, “as prepared in Nice,” referring to the kind of food found in and near that city on the French Riviera. This composed salad contains the basic ingredients of the local cuisine – tomatoes, black olives, garlic and anchovies, plus green beans, onions, tuna, hard-cooked eggs and herbs.

Restaurants often serve this salad with grilled fresh tuna rather than canned fish. It’s good either way. If you use canned tuna, choose the chunk light variety. The solid light and solid white versions are too hard and dry. Canned tuna is packed in either water or oil – the former contains far less fat and calories.

Reports indicate that high concentrations of omega-3 fatty acids are found in fatty fish, particularly tuna and salmon. Studies suggest that these compounds slow or prevent the growth of cancerous tumors, lower cholesterol and decrease blood pressure.

In a composed salad, the ingredients are artfully arranged on a platter rather than tossed together in a bowl. You can start preparing a Niçoise salad a day before serving, but don’t dress the salad until you’re ready to serve it, or the ingredients will wilt and discolor.

This salad is easy to assemble, light, healthful and beautiful to look at. Multiply the ingredients in the following recipe according to the size of your group.

Roasted Red Pepper and Potato Salad

recipe ingredients 10 ounces small red potatoes, boiled until tender and cut into half inch cubes 1/4 cup chopped celery 1/4 cup chopped roasted red bell pepper 1/4 cup nonfat mayonnaise 1/4 cup nonfat sour cream 1 1/2 Tbsp nonfat chicken broth, or skim milk 2 Tbsp. dried parsley 1 tsp. dried dillweed 1/4 tsp. […]

Roasted Corn Salad

recipe ingredients 3 cups fresh corn kernels (about 6 ears) 1 Tbsp. vegetable oil, divided 2 Tbsp. white balsamic vinegar 1 Tbsp. Dijon mustard 1/4 tsp. salt 1/4 tsp. black pepper 1 cup chopped seeded tomato 1/2 cup chopped red bell pepper 1/2 cup chopped green onions recipe directions Preheat oven to 425*F. Combine corn […]

Raspberry Chicken Salad

recipe ingredients 6 cups of torn salad greens 2 cups cut up cooked chicken breast 1 cup raspberries 1/3 cup thinly sliced celery Raspberry Dressing: 1 cup plain nonfat yogurt 1/2 cup raspberries 1 Tbsp. raspberry or red wine vinegar recipe directions Prepare dressing by placing dressing ingredients in a blender and blending for about […]

Orange Waldorf Salad

recipe ingredients 1 can (11 ounce) mandarin orange sections, drained 1 cup coarsely chopped unpeeled apple 1/2 cup sliced celery 1/3 cup fat free Miracle Whip (or fat free mayo) 1 tsp. sugar 1/4 cup skim milk 1 tsp. finely shredded lemon peel 1 tsp. lemon juice 4 lettuce leaves 2 Tbsp. chopped walnuts recipe […]

Mexican Pasta Salad

recipe ingredients 8 ounces dried fusilli or rotellle pasta 6 green onions, ends trimmed and sliced thin 3 Roma tomatoes, chopped 2 fresh jalapeno peppers, seeded and minced 1 red bell pepper, cut into thin slivers 1 cup minced fresh cilantro 1 can (8 1/2 oz.) reduced-sodium kidney beans, rinsed and drained 1/4 cup red […]

Mediterranean Potato Salad

recipe ingredients 2 1/2 pounds small red skinned potatoes (2 1/4 to 3 in.), scrubbed 1/2 cup thinly sliced green onions 1 1/2 cups (2 3/4 oz.) crumbled feta cheese 1/4 cup minced fresh basil 6 oz jar roasted red peppers , drained 1/2 cup nonfat cottage cheese 1/2 cup chicken broth 2 Tbsp. lemon […]

Marinated Tomato Salad

recipe ingredients MARINADE: 1 1/2 cups tarragon or white wine vinegar 1/2 tsp. salt 1/4 cup finely chopped shallots 2 Tbsp. finely chopped chives 2 Tbsp. fresh lemon juice 1/4 tsp. ground white pepper 2 Tbsp. extra virgin olive oil SALAD: 6 plum tomatoes, quartered 2 large yellow tomatoes, sliced 16 red cherry tomatoes, halved […]

Mandarin Prawn Salad

recipe ingredients 1 1/2 pounds shelled and deveined large cooked shrimp 1 1/2 cups mandarin oranges 1 medium red onion, sliced 1/4 cup red wine vinegar 1/4 cup extra virgin olive oil 1/4 cup lemon juice 2 tablespoons ketchup 2 tablespoons sugar 2 tablespoons minced parsley 2 tablespoons mustard seed 2 cloves garlic, minced 1/4 […]

Low Fat Greek Ceasar Salad With Shrimp

recipe ingredients 1 lb. shelled and de-veined fresh medium shrimp 1/4 tsp. lemon pepper 1/4 tsp. salt 2 cloves garlic, 1 bruised and 1 pressed or minced or pressed 8 cups torn or chopped romaine lettuce (1 medium head) 2/3 cup fat free Caesar Salad Dressing, preferably Cardini’s 1/4 cup low fat mayonnaise (1 gram […]

Lime Cilantro Coleslaw

recipe ingredients 1/2 cup light mayonnaise 2 Tbsp. sugar 2 Tbsp. lime juice (fresh squeezed) 1/2 tsp. dry mustard 1 tsp. kosher salt 6 cups (1 lb) coleslaw mix, or shredded cabbage 1/4 cup fresh cilantro, chopped recipe directions Combine first five ingredients, mayo through salt, in a bowl until well blended. Stir in cabbage […]

Lentil Salad with Smoked Turkey and Chilies

recipe ingredients 1/2 pound lentils 2 cloves garlic 2 bay leaves 6 oz smoked turkey breast or chicken, diced 1 lg ripe tomato, peeled, seeded, and diced 2 scallions, finely chopped 1/4 cup chopped cilantro or flat leaf parsley Dressing: 1 clove garlic, minced 3 Tbsp. nonfat plain yogurt 2 Tbsp. red wine vinegar 1 […]

Lentil Salad With Feta Cheese

recipe ingredients 1 1/4 cups dried lentils 3 Tbsp. fresh lemon juice 1 1/2 Tbsp. olive oil 1/2 tsp. dried thyme 1/4 tsp. salt 1/8 tsp. coarsely ground pepper 1 garlic clove — crushed 1 1/2 cups quartered cherry tomatoes 1 cup diced cucumber 1/2 cup feta cheese, crumbled 1/3 cup thinly sliced celery recipe […]

Jicama Slaw with Chipotle Dressing

recipe ingredients 5 Tbsp. fresh lemon juice 3 Tbsp. fat-free mayonnaise 2 Tbsp. honey 5 garlic cloves 2 tsp. minced canned chipotle chilies 1 1/2 tsp. chili powder 1 large red bell pepper, cut into thin strips 1 large green bell pepper, cut into thin strips 1 large yellow bell pepper, cut into thin strips […]

Jerk Chicken Salad

recipe ingredients 3 Tbsp. bottled jerk marinade 4 boneless, skinless chicken-breast halves Honey-Orange Dressing: 2 Tbsp. balsamic vinegar 2 Tbsp. honey 2 tsp. olive oil Juice of 1/2 orange 1/4 tsp. salt Lettuce leaves 2 ripe mangoes, peeled, sliced (should be firm, not soft) 1 small red onion, sliced into rings recipe directions In large […]

Jamaican Chicken Salad

recipe ingredients 1 cup fine dry breadcrumbs 1 tsp. each curry powder, cumin powder, ground ginger and salt 1/2 tsp. each cayenne pepper and ground allspice 1 egg, beaten with 2 tsp. water 1/4 cup flour 4 skinned and boned chicken breast halves 2 tbs. olive oil 2 firm, ripe pears 2 tsp. lemon juice […]

Italian Pasta Salad

recipe ingredients 1 16-ounce package rotini pasta 1 8-ounce can tomato sauce 1 cup fat free Italian dressing 1 teaspoon dried basil 1 teaspoon dried oregano 1 cup sliced mushrooms 1 1/2 cups chopped tomatoes 1 1/2 cups chopped cucumbers 1 medium red onion, chopped 2 ounces sliced ripe olives recipe directions Cook, rinse and […]

Honey Pecan Spinach Salad

recipe ingredients 10 oz fresh baby spinach 1/2 cup nonfat mayo 3 Tbsp. honey 1 Tbsp. lemon juice 1 Tbsp. poppy seeds 1 pint strawberries, stems removed and quartered 1 cup grapefruit pieces 2 Tbsp. toasted chopped pecans recipe directions Combine mayonnaise, honey, lemon juice and poppy seeds in a small bowl. Combine spinach, strawberries, […]

Grilled Vegetable Salad

recipe ingredients 2 small zucchini 2 small yellow squash 2 plum tomatoes 2 green onions 2 Tbsp. red wine vinegar 2 tsp. minced garlic 1/4 tsp. salt 1/4 tsp. pepper 1 Tbsp. commercial pesto recipe directions Cut zucchini, squash, and tomatoes in half lengthwise. Sprinkle with the salt and pepper. Combine all ingredients, except pesto, […]

Grilled Corn and Shrimp Salad

recipe ingredients 4 ears corn 1 red bell pepper, quartered 24 jumbo shrimp, shelled and deveined (about 1 pound) 4 scallions 1 Tbsp. lemon juice 2 Tbsp. balsamic vinegar 1 Tbsp. olive oil 8 oz fancy salad greens recipe directions Use bamboo skewers to grill the veggies. Soak 12 bamboo skewers in water for 30 […]

Grilled Chicken Raspberry Salad

recipe ingredients 1/2 cup raspberry or balsamic vinegar 1/4 cup seedless raspberry jam 1 1/4 teaspoons grated lemon peel 1 teaspoon sugar 4 boneless, skinless chicken breast halves (about 1 1/4 lb. total) 3 quarts (about 8 oz.) salad mix, rinsed and crisped 1 1/4 cups raspberries 4 ounces log-shaped fresh goat cheese, cut into […]

Green Bean and Mozzarella Salad

recipe ingredients 2 cups fresh or frozen green beans, crisp cooked and drained 6 plum tomatoes, chopped 1/3 cup chopped fresh basil 1/3 cup fat free Italian salad dressing 1 pkg. (8 oz.) fat free mozzarella cheese, shredded recipe directions Combine first four ingredients and chill at least one hour to marinate. Stir in cheese […]

Greek Salad

recipe ingredients 1 clove garlic, peeled and chopped coarsely 1/2 tsp. salt 3 Tbsp. tomato juice 2 Tbsp. lemon juice 1 Tbsp. olive oil 1 1/2 tsp. dried oregano 1/4 tsp. fresh ground black pepper 1 medium head Romaine lettuce (6 cups) 1 cucumber, halved lengthwise and sliced 12 cherry tomatoes, quartered 1/2 red onion, […]

Garden Coleslaw

recipe ingredients 1 cup sour cream 2 Tbsp. cider vinegar 1 Tbsp. sugar 1/2 tsp salt 1/2 tsp freshly ground black pepper 2 1/2 cups thinly sliced red cabbage 2 1/2 cups thinly sliced green cabbage 1 small zucchini, cut into thin strips 1 small yellow squash, cut into thin strips 3 small carrots, cut […]

Fruit Slaw with Yogurt Dressing

recipe ingredients Slaw: 3 cups finely shredded green cabbage 1 cup finely chopped Granny Smith apple 1/4 cup dried cranberries or cherries 1 can (8 ounces) crushed pineapple in juice, well drained and juice reserved 2 tablespoons unsalted sunflower nuts Dressing: 1/2 cup Yoplait® 99% Fat Free plain yogurt 2 tablespoons reserved pineapple juice 1 […]

Five Tomato Salad

recipe ingredients Dressing: 2 Tbsp. olive oil 2 Tbsp. white wine vinegar 1 Tbsp. thinly sliced green onion 2 tsp. chopped fresh basil 1 tsp. sugar 1/2 tsp. Dijon mustard 1/4 tsp. salt Salad: 3 Roma tomatoes, sliced 2 med red tomatoes, sliced 1 med yellow tomato, sliced 1/2 cup red cherry tomatoes, halved 1/2 […]

Exotic Fruit Salad

recipe ingredients 1/3 cup orange juice 3 Tablespoons Cream of Coconut 1/2 teaspoon pure almond extract 1/2 teaspoon curry powder 1 cup reduced fat sour cream 2 mangoes, cubed 4 carambolas or star fruit, sliced 1 cup blueberries 2 cups strawberries, chopped 1 1/2 cups orange sections recipe directions In a large bowl, mix together […]

Easy Potato Salad

recipe ingredients 1 24-ounce package frozen loose-pack diced hash brown potatoes with onions and peppers 1-1/2 cups thinly sliced celery 1 8-ounce container light dairy sour cream chive dip 2/3 cup light mayonnaise or salad dressing 1 Tbsp. sugar 1 Tbsp. white wine vinegar 1 Tbsp. prepared mustard 1/2 tsp. salt 3 hard-cooked eggs, coarsely […]

Easy Garden Vegetable Salad

recipe ingredients 1 cup each broccoli flowerets and cauliflowerets 4-5 cherry tomatoes, halved 1/4 cup fat-free ranch dressing 2 tablespoons grated Parmesan cheese recipe directions Combine all ingredients in a medium bowl.

Cucumber Salad

recipe ingredients 1/4 cup rice or distilled white vinegar 1 tablespoon fresh lime juice 3 tablespoons sugar 1/2 teaspoon salt 6 pickling cucumbers, halved and cut into 1/8 -inch-thick slices (about 2 1/2 cups) 2 shallots, thinly sliced 1/2 serrano or other fresh chile, sliced (optional) 6 sprigs cilantro, chopped recipe directions Combine the vinegar, […]

Cucumber Feta Spinach Salad

recipe ingredients 1 medium cucumber 4 oz feta cheese, crumbled 1/2 cup plain yogurt 2 Tbsp. chopped chives 1/4 tsp. salt 1 bag fresh baby spinach, about 8 to 10 oz 2 medium tomatoes recipe directions Peel and chop the cucumber. Combine cucumber, feta cheese and yogurt in a food processor bowl and process until […]

Creamy Coleslaw

recipe ingredients 1/4 cup fat free Miracle Whip 2 T. sugar 3 cups shredded cabbage 1/4 cup shredded carrots recipe directions Whisk together the Miracle Whip and sugar. Blend into vegetables and chill well.

Corn Salad with Mesquite Turkey Breast

recipe ingredients 3 cups frozen whole kernel yellow corn, thawed 1 cup sliced celery 1/2 cup diced red bell pepper 1/4 cup sliced ripe olives 2 tablespoons minced fresh cilantro 1/2 cup fat free Italian dressing 1 teaspoon ground cumin Fresh spinach leaves 1 (6 oz.) package Healthy Choice Savory Selections Mesquite Smoked Turkey Breast […]

Corn Pudding

recipe ingredients 1 (15-1/4-ounce) can whole kernel corn, drained 1 14-3/4-ounce can cream-style corn 1 cup milk 2 slightly beaten eggs 1/4 cup margarine or butter, melted 1/4 tsp. pepper 1/2 cup cornmeal recipe directions Combine whole kernel corn, cream-style corn, milk, eggs, melted margarine or butter, and pepper in a large mixing bowl. Add […]

Black Bean and Red Pepper Salad

recipe ingredients 2 large red bell peppers, chopped 1 15- to 16-ounce can black beans, rinsed, well drained 1/2 cup chopped yellow bell pepper 1/2 cup finely chopped red onion 1/4 cup chopped fresh Italian parsley 1/4 cup chopped fresh basil 1 1/2 tablespoons red wine vinegar 1 tablespoon olive oil 1 teaspoon minced garlic […]

Corn and Tomato Salad with Balsamic Dressing

recipe ingredients 3 ears fresh corn 3 large tomatoes 1/3 cup unsweetened apple juice 3 Tbsp. balsamic vinegar 1/2 tsp. arrowroot or cornstarch 8 large basil leaves, sliced into thin strips fresh cracked black pepper recipe directions Cook corn in boiling salted water for 5 minutes. Transfer to a bowl of ice water to chill. […]

Colorful Cucumber Salad

recipe ingredients 3 cups cooked tri-color rotini pasta 1 large celery stalk, sliced 1 medium-size cucumber, quartered lengthwise and sliced 1 cup small broccoli florets 1 medium-size zucchini squash, quartered lengthwise and sliced 1 cup small cauliflower florets 1 medium-size yellow squash, quartered lengthwise and sliced 1 (8 oz.) pkg. fresh mushrooms, stems removed, quartered […]

Citrus Shrimp And Spinach Salad

recipe ingredients 1/3 cup country style dijon mustard 1/4 cup honey 1/4 cup orange juice 1 Tbsp. balsamic vinegar 3 cups torn romaine lettuce leaves 3 cups torn spinach leaves 1 small red onion, thinly sliced 1 medium cucumber, thinly sliced 2 large oranges, peeled, sectioned and chopped 1 lb. cleaned small shrimp, steamed 1/3 […]

Chopped Salad

recipe ingredients 1/4 cup nonfat sour cream 3 Tbsp. nonfat buttermilk 3 Tbsp. chili sauce 1/2 tsp. prepared horseradish 1/2 tsp. salt fresh ground black pepper 1 cup diced carrots 1 cup diced red bell pepper 1 cup diced cucumber 1 cup diced tomatoes 1/2 cup chopped sweet onion 2 oz sharp Cheddar cheese, shredded […]

Chinese Shrimp and Spinach Salad

recipe ingredients 1 cup dried small pasta shells 1/3 cup seasoned rice vinegar 1 Tbsp. minced fresh ginger 1 Tbsp. reduced-sodium soy sauce 1 tsp. Asian (toasted) sesame oil 2 Tbsp. chopped green onion 1/4 tsp. hot chili flakes 6 oz. baby spinach leaves, fresh 1 cup frozen petite peas, thawed 6 oz. shelled cooked […]

Chicken Waldorf Salad

recipe ingredients 12 ounces cooked chicken breast, shredded or cubed (2 cups) 2 medium red and/or green apples, coarsely chopped (2 cups) 1/4 cup thinly sliced celery 1/3 cup dried tart cherries 1/3 cup coarsely chopped pecans or peanuts 1/3 cup fat-free mayonnaise dressing or salad dressing 1/3 cup fat-free dairy sour cream 1 to […]

Chicken Pasta Salad

recipe ingredients 1 can (14 1/2 ounces) nonfat chicken broth 1/2 cup nonfat mayonnaise 1/4 cup grated parmesan cheese 1 teaspoon dried dill weed or dried basil leaves, crushed 3 cups hot cooked corkscrew macaroni (about 2 1/2 cups dry) 1 cup cherry tomatoes cut in half 1 cup frozen peas 1/2 cup sliced mushrooms […]

Chicken Cantaloupe Salad

recipe ingredients 1 cantaloupe, peeled seeded and cut into 1/2″ cubes 1 yellow bell pepper, finely diced 3 cups (about 3/4 lb.) shredded cooked chicken 1/3 cup minced fresh cilantro 3 Tbsp. drained capers 2 tsp. grated orange peel 1/2 cup orange juice 1/2 cup lime juice 1/4 tsp. salt or to taste Lettuce leaves […]

Chicken Caesar Salad

recipe ingredients 3 cups diced, cooked chicken breast meat 3 cups cooked penne pasta 2 cups thinly sliced romaine lettuce 1 1/2 cups halved cherry tomatoes 1/2 cup thinly sliced fresh basil 1/2 cup chopped green onions 1/3 cup fat-free Caesar dressing 1/4 cup chopped fresh parsley 1 (4-ounce) package crumbled feta cheese 1 garlic […]

Chicken and Pears with Goat Cheese

recipe ingredients 8 oz. skinless, boneless chicken breast halves 2 Tbsp. balsamic vinegar 2 Tbsp. water 1 Tbsp. olive oil 1 clove garlic, minced 1/4 tsp. salt 1/4 tsp. fresh cracked black pepper 8 cups mesclun 2 medium pears, thinly sliced (or substitute apples 2 oz. semisoft goat cheese, cut into 1/4 inch thick slices […]

Carrot Raisin Salad

recipe ingredients 2 cups shredded carrot 1 cup canned crushed pineapple in juice, drained 1/2 cup raisins 1 (8-oz) carton plain nonfat yogurt recipe directions Combine carrots, pineapple, and raisins. Stir in yogurt until well mixed. Serve over lettuce leaves, if desired.

California Two-Bean Salad

recipe ingredients 1 Tbsp. Dijon mustard 1 dill pickle, chopped 1/2 lb. dry blackeye beans, cooked 1/2 green bell pepper, minced 2 Tbsp. honey 1 jar (6 oz.) marinated artichoke hearts 2 tsp. oregano 2 sprigs parsley, minced 1 can (16 oz.) red kidney beans, drained and rinsed 1 red onion, chopped 1/3 cup salad […]

Calcutta Chicken and Apple Salad

recipe ingredients 8 oz. fresh spinach, torn (6 cups) 1 head romaine, torn (6 cups) 2 green onions, thinly sliced 2 Tbsp. cashews, chopped 1 1/2 red apple, cored and thinly sliced 4 boneless, skinless chicken breast halves, cooked and chopped or shredded 3 Tbsp. apple juice 2 Tbsp. salad oil 2 Tbsp. low-fat plain […]

Broccoli Salad

recipe ingredients 3 cups broccoli florets 1/2 cup shredded carrot 1/2 cup raisins 1/2 cup salted peanuts 1/2 cup light mayonnaise 3 tablespoons Mustard, honey 1/2 teaspoon curry powder recipe directions In large bowl, combine broccoli, carrots, raisins and peanuts. In small bowl, combine mayonnaise, honey mustard and curry. Pour dressing over salad and toss […]

Blueberry Wild Rice Salad

recipe ingredients 1 cup wild rice 2 cups nonfat chicken broth 1/4 cup chopped hazelnuts 1/2 cup dried cranberries 3/4 cup dried apricots, chopped 1/2 cup chopped red onion 1/4 cup lime juice 2 Tbsp. honey 1 1/2 tsp. grated fresh ginger 1 tsp. grated lime peel 6 Tbsp. olive oil salt and pepper to […]

Blue Ridge Garden Salad

recipe ingredients 2 dried chipotle chili peppers 1/4 cup fresh lime juice 2 tablespoons olive oil 1 teaspoon ground cumin 1 teaspoon chili powder 1/2 teaspoon ground all-spice 1/8 teaspoon freshly ground black peppercorns, or to taste 1/8 teaspoon salt 15 1/2-ounce can crowder peas or black-eyed peas, rinsed and drained 15 1/4-ounce can whole […]

Bleu Cheese Pear Salad

recipe ingredients 1 bag (about 8 oz) fancy salad greens 1 fresh pear, cored and chopped lemon juice 2 slices turkey bacon, cooked and crumbled 1/3 cup nonfat bleu cheese dressing 2 Tbsp. chopped walnuts recipe directions Sprinkle pear pieces with a little lemon juice to prevent browning. Toss all ingredients in a large bowl […]

Blackened Portobello Mushroom Salad

recipe ingredients 1/4 cup red wine vinegar 1/4 cup balsamic vinegar 1/4 cup tomato juice 1 Tbsp. olive oil 2 tsp. Dijon mustard 2 tsp. stone-ground mustard 1/4 tsp. coarsely ground pepper 4 large portobello mushroom caps (about 5 inches wide) 1 Tbsp. Cajun seasoning for steak (such as ChefPaul Prudhomme’s Steak Magic) 2 tsp. […]

Blackberry Salad

recipe ingredients 2 cups blackberries 2 peaches 2 kiwi 2 banana 1/2 cantaloupe 1 1/2 cup nonfat, sugar free vanilla yogurt 1 Tbsp. honey 1 Tbsp. chopped fresh mint leaves recipe directions Peel peaches, kiwi, and bananas, and cut into bite size pieces. Cut cantaloupe into spears. Combine yogurt, honey, and mint leaves in mixing […]

Black Bean and Corn Salad

recipe ingredients 1/2 cup fat free Thousand Island dressing 1/4 tsp. ground black pepper 4 cups torn mixed salad greens 1 can (15 oz.) black beans, rinsed, drained 1 pkg. (10 oz.) frozen corn, thawed, drained 1/2 cup julienne-cut red pepper 1/2 cup thinly sliced red onion recipe directions Combine dressing and black pepper. Toss […]

Basil Chicken Salad

recipe ingredients 1/4 cup plus 2 Tbsp. nonfat mayonnaise 2 Tbsp. fresh lemon juice 2 tsp. dijon mustard 1/4 tsp. hot sauce 1/8 tsp. white pepper 3 cups chopped cooked chicken breast meat 1/2 cup chopped celery 1/4 cup chopped green onions 1/4 cup shredded fresh basil 6 cups shreeded fresh spinach 1 1/2 Tbsp. […]

Balsamic Pasta Salad

recipe ingredients 1/4 cup balsamic vinegar 3 Tbsp. water 1 1/2 tsp. olive oil 1/4 tsp. salt 1/4 tsp. pepper 1 clove garlic, minced 1/2 cup small broccoli flowerets 1/2 cup small cauliflower flowerets 1/2 cup julienne-cut carrot 1/2 cup julienne-cut red bell pepper 4 cups cooked bow tie pasta 2 Tbsp. thinly sliced fresh […]

Arugula, Pear, and Parmesan Salad

recipe ingredients 3 ripe pears 2 tsp. lemon juice 1 Tbsp. hazelnut or walnut oil 4 oz. Arugula leaves 1 oz. fresh parmesan cheese, shaved into long pieces fresh ground black pepper to taste recipe directions Peel and core pears, and slice thickly. Place in a bowl and moisten with the lemon juice to keep […]

Asian Chicken Salad

recipe ingredients 1 cup plain nonfat yogurt 2 cups cooked sliced chicken (approx. 2 breasts) 1 can (20 oz) pineapple chunks, drained 1 cup sliced red bell pepper 1/2 cup sliced scallions 1/4 cup chopped cilantro 2 tablespoons brown sugar 2 tablespoons soy sauce Hot sauce to taste 6 cups mixed greens recipe directions In […]

Arugula and Shrimp Salad

recipe ingredients 1/2 teaspoon finely grated orange peel 2 tablespoons fresh orange juice 2 tablespoons seasoned rice vinegar 4 ounces (4 cups) rinsed and crisped arugula or baby spinach leaves 4 ounces shelled cooked tiny shrimp Salt and pepper 2 crusty French rolls (2 oz. each) recipe directions In a large bowl, mix orange peel, […]

Apple Fig Salad

recipe ingredients 2 large red apples, cored and diced 6 dried figs, pitted and chopped 2 ribs of celery, diced 1/2 cup non-fat lemon yogurt 2 tablespoons slivered almonds, toasted 2 carrots, peeled and grated recipe directions Combine apples, figs, celery and yogurt. Divide grated carrots among 4 salad plates. Top each with a portion […]

Apple Ambrosia Salad

recipe ingredients 1/2 pound apples, cored and wedged (one large) 1 large banana, sliced 1/4 pound seedless grapes 1 can (16 oz) pineapple chunks in juice (reserve juice) 2 Tbsp. shredded coconut Dressing 1/4 cup reserved pineapple juice 2 Tbsp. honey, warmed dash of ground ginger or cinnamon recipe directions In large bowl or serving […]

3 Mushroom Salad

recipe ingredients 1 1/2 cups thinly sliced button mushrooms 1 cup sliced portobello mushroom caps 1 cup thinly sliced shitake mushrooms 2 Tbsp. chopped fresh parsley 1 Tbsp. minced shallots 3 garlic cloves, minced 1/4 cup sherry vinegar 1 Tbsp. low sodium soy sauce 2 tsp. honey 8 cups gourmet salad greens 2 Tbsp. chopped […]