Quick & Easy: Chicken Berry Salad

Another warm day of bread baking means something cool and refreshing for dinner.  Here's another great salad to add to the repertoire!

Serves - 6
Preparation Time: 20 minutes

8 cups torn salad greens (used 10oz pkg fresh spring mix)
1 pound boneless skinless chicken breasts, cooked, cut into strips (used shredded chicken)
2 cups fresh berries (raspberries, blueberries, sliced strawberries)
1 pkg (8oz) frozen sugar snap peas, thawed (omitted)
1/4 cup chopped toasted pecans
1 cup prepared GOOD SEASONS Italian Dressing Mix (prepared with less oil version as directed on package)

1.  Toss greens with all remaining ingredients except dressing in large bowl.

2.  Add dressing just before serving; mix lightly.

Exchange/Carbs: 1/2 fruit / 1 vegetable / 2 lean meat / 2-1/2 fat / 1 carb choice
Calories - 250                   Sodium - 480mg
Total Fat - 15g                  Total Carbs - 12g  w/net Carbs - 8g
   Saturated Fat - 2g               Dietary Fiber - 4g
Cholesterol - 45mg                Sugar - 5g
 Protein - 19g

Source: www.kraftrecipes.com/recipes/chicken-berry-salad

Review/Suggestions:

• Raspberries too expensive, so just went with blueberries & strawberries.
• Even though I had a package of frozen sugar snap peas, fresh sounded better.  Unfortunately, they didn't look so good at the store, so skipped them this time.
• Decided to go with Ken's Light Raspberry Walnut Vinaigrette dressing instead.  Even though I read reviews that said the Italian dressing and the other flavors all worked well together, I'm happy to just stay with the raspberry walnut vinaigrette.

Quick & Easy: Cranberry Walnut Salad

Sounded good.....tasted AMAZING!

Serves - 5
Preparation Time:  10 minutes

5oz field green salad mix
1/4 cup dried cranberries
1/4 cup walnuts, chopped and toasted
1 cup shredded carrots
4 green onions, chopped
3 Tblspn balsamic vinegar
1 Tblspn olive oil
1 Tblspn Splenda [used one packet - way less than 1 Tblspn]
1/4 tsp salt (optional)
1/4 tsp ground black pepper

1.  In a large bowl, toss together the field greens, cranberries, walnuts, carrots, and green onions.

2.  In a small bowl, whisk together balsamic vinegar, olive oil, Splenda, salt (optional), and pepper.

3.  Pour dressing over the salad, toss to coat evenly and divide among five plates.


Exchange/Carb - 1/2 fruit / 1 vegetable / 1-1/2 fat
Calories - 110                        Sodium - 25mg
   Calories from Fat - 65         Total Carbs - 12g  w/net Carbs - 10g
Total Fat - 7g                              Dietary Fiber - 2g
   Saturated Fat - 0.7g                 Sugar - 8g
   Trans Fat - 0g                      Protein - 2g
Cholesterol - 0mg

Source:  The Healthy Carb Diabetes Cookbook by Chef Jennifer bucko, MCFE & Lara Rondinelli, RD, LDN, CDE

Review/Suggestions:

• The comment after the first bite, "you can make this again, or for that matter, as often as you want!"
• Yes, I did add shrimp.  Next time may decide to add shredded chicken.  Honestly, you could add any protein and it would still be great!
• Paired this with the Blueberries with Lemon Cream for dessert - yum!

Chicken Taco Salad

The main course for my Cinco de Mayo celebration - good stuff!

Serves - 4  /  Serving Size - 1 cup filling & 2 cups salad
Preparation Time: 15 minutes
Cooking Time: 15 minutes

1/2 cup prepared salsa
1/4 cup reduced-fat sour cream
1 tsp canola oil
1 medium onion, chopped
3 cloves garlic, minced
1 pound 93%-lean ground turkey [used shredded chicken]
2 large plum tomatoes, diced
1 14-oz can kidney beans, rinsed [used black beans]
2 tsp ground cumin
2 tsp chili powder
1/4 cup chopped fresh cilantro
8 cups shredded romaine lettuce
1/2 cup shredded sharp cheddar cheese [use Mexican style grated cheese]

1.  Combine salsa and sour cream in a large bowl.

2.  Heat oil in a large non-stick skillet over medium heat.  Add onion and garlic and cook, stirring often, until softened, about 2 minutes.  Add turkey and cook, stirring often and crumbling with a wooden spoon, until cooked through, about 5 minutes.  Add tomatoes, beans, cumin and chili powder; cook, stirring, until the tomatoes begin to break down, 2 to 3 minutes.  Remove from the heat, stir in cilantro and 1/4 cup of the salsa mixture.

3.  Add lettuce to the remaining salsa mixture in the bowl; toss to coat.  To serve, divide the lettuce among 4 plates, top with the turkey mixture and sprinkle with cheese.

Exchanges/Carb: 1 starch / 2 vegetable / 4 lean meat / 1 carb serving
Calories - 447                           Sodium - 629mg
Total Fat - 19g                          Total Carbs - 27g  w/net Carbs - 17g
   Saturated Fat - 8g                       Dietary Fiber - 10g
   Monounsat Fat - 5g                Protein - 42g
Cholesterol - 108mg

Source: Eating Well http://www.eatingwell.com/recipes/taco_salad.html

Review/Suggestions:

• Having just made salsa, I had enough to use in this recipe as well as for chips.
• I didn't think the sharp cheddar cheese would work with the shredded chicken.  So instead used  Mexican style grated cheese.  Talk about a distinct flavor too.
• Also added a small can of corn - yes, added color and the benefit of another veggie.
• Definitely had leftovers of the filling.  Recommend you reheat the filling to get the most out of the flavors.

Quick & Easy: Caesar-Style Salad with Crispy Parmesan Rounds

As the recipe notes, this is simple enough for a weeknight meal while special enough for entertaining.   I decided to alter this salad similar to the one you can order at Carrabbas - their grilled shrimp caesar salad.  If you are concerned about the amount of cholesterol with the shrimp, just remember that the majority of cholesterol is the "good - HDL" that you need.

Serves - 4  /  Serving Size - 1 cup salad, 3 Tblsp croutons, 1 Parmesan round
Preparation Time: 10 minutes
Cooking Time: 15 minutes

1/2 cup finely shredded Parmesan cheese
1/8 tsp freshly ground black pepper
3/4 cup 1-inch cubes whole grain baguette-style bread
Olive oil nonstick cooking spray
2 Tblspn light mayonnaise or salad dressing
1 Tblspn lemon juice
1/2 of a clove garlic, minced
1/8 tsp freshly ground black pepper
4 cups torn romaine lettuce
Freshly ground black pepper (optional)
1 pound 26-32 count pre-cooked shrimp

1.  Preheat oven 300ºF.  Line a large baking sheet with parchment paper or foil.  Draw four 4-inch circles on the paper or foil, spacing circles at least 1 inch apart.  In a small bowl, combine cheese and 1/8 teaspoon pepper.  Divide mixture among circles, spreading evenly to edges of circles.

2.  Bake for 10 to 15 minutes or until cheese is melted and just beginning to brown on the edges.  Cool on baking sheet.  Carefully remove cheese rounds from parchment paper or foil.

Meanwhile, for croutons:  Place bread cubes in a small skillet.  Lightly coat with nonstick cooking spray.  Turn cubes; lightly coat again with nonstick cooking spray.  Cook over medium-high heat for 3 to 5 minutes or until bread is lightly toasted, tossing cubes occasionally.

For dressing:  In a small bowl, stir together mayonnaise, lemon juice, garlic, and 1/8 teaspoon pepper until well mixed.  Divide romaine among salad plates.  Drizzle with dressing; top with croutons and Parmesan rounds.  If desired, sprinkle with additional pepper.

Exchanges: 1 vegetable  /  1 lean meat  /  1 fat
Calories - 96                           Sodium - 256mg
Total Fat - 6g                          Total Carbs - 7g   w/net Carbs - 5g
   Saturated Fat - 2g                     Dietary Fiber - 2g
   Monounsat Fat - 1g                  Sugar - 1g
   Polyunsat Fat - 2g                Protein - 5g
Cholesterol - 10mg

Nutrition Facts w/shrimp:

Calories - 227                           Sodium - 542mg

    Calories from Fat - 69           Total Carbs - 8.6g   w/net Carbs - 7.6g

Total Fat - 7.7g                              Dietary Fiber - 1g

   Saturated Fat - 2.9g                     Sugar - 1.8g

Cholesterol - 234mg                  Protein - 29.8g

Source:  http://www.diabeticlivingonline.com/recipe/appetizers-snacks/caesar-style-salad-with-crispy-parmesan-rounds/

Review/Suggestions:

• Ok, I just eye-balled where the circles would be on the parchment - definitely saves time.
• Already had cubed bread in the freezer - any bread that is past its freshness, cube and place in freezer bags.  Love having the freezer stocked with these kinds of staples.
• I did heat the shrimp on the indoor grill for just a few minutes with a pepper seasoning.
• This is another salad that is definitely great on a hot day.

Quick & Easy: Chicken, Pear and Parmesan Salad

Since today was in the low 80ºs, this was just right for dinner.  It is truly quick, very easy and a "10" on the  "make it again" list.

Serves - 4  /  Serving Size - 2-1/2 cup
Preparation Time: 15 minutes

2 Tblspn cider vinegar or white wine vinegar
2 Tblspn olive oil or canola oil
1 Tblspn honey
1/4 tsp salt
1/4 tsp ground black pepper
5 cups torn fresh spinach leaves [used Baby Fresh Field Greens]
2 cups shredded or chopped cooked chicken breast
2 pears, cored and cut into cubes
1/2 of a small red onion, thinly sliced
1/4 cup dried cranberries or raisins
1 ounce Parmesan cheese, shaved

1.  In a small screw-top jar combine vinegar, oil, honey, salt and pepper.  Cover and shake well.

2.  In a large salad bowl combine greens, chicken, pears, onion and cranberries.  Drizzle dressing over salad, tossing to coat evenly.  Top with cheese.

Exchanges:  1 vegetable  /  2 fruit  /  4 lean meat  /  1 fat
Calories - 306                        Sodium - 343mg
Total Fat - 11g                       Total Carbs - 26g     w/net Carbs - 22g
   Saturated Fat - 3g                    Dietary Fiber - 4g
   Monounsat Fat - 6g                 Sugar - 18g
   Polyunsat Fat - 1g               Protein - 26g
Cholesterol - 64mg

Source: http://www.diabeticlivingonline.com/recipe/salads/chicken-pear-and-parmesan-salad/

Review/Suggestions:

• I had one large chicken breast that I boiled for approximately 15 minutes, drained and placed in the fridge to cool.  Once cooled, I just pulled the meat apart.  To save even more time and reduce clean-up, you could use already chopped chicken.
• Since I didn't have a jar, I just mixed all of the salad dressing ingredients in one of my small 1-1/2 measuring cups.  I was still able to stir and mix all the ingredients without any problems.
• To add more variety, I used the baby field greens, which also had spinach in the mix.
• Again, to save time I used a jar of grated Parmesan - it was a better buy than the pre-shredded.
• This is a very easy "make ahead" meal.  Just hold the dressing and Parmesan cheese until you are ready to serve.