Serves 4
1 pound romaine lettuce
4 ounces snow peas
1 can (20 oz.) lynchees, drained and cut in half
1 large navel orange, peeled and cut into sections
1 red plum, pitted and sliced
4 scallions, thinly sliced
12 ounces boneless, skinless chicken breast halves
1/3 cup nonfat mayonnaise
3 tablespoons creamy peanut butter
1 garlic clove, minced.
1. Finely shred romaine and put into large salad bowl. Trim snow peas and remove strings with fingers. Cut peas in half on the diagonal and add to salad bowl. Add lychees, orange, plum, and scallions; toss to mix.
2. Coat nonstick ridged grill pan with cooking spray and set over medium-high heat until hot, about 2 minutes. Grill chicken breasts until cooked through, about 4 minutes on each side.
3. Meanwhile, whisk mayonnaise, peanut butter, and garlic in a small measuring cup until dressing is blended. Diagonally cut chicken into thin slices and add to salad bowl. Right before serving, drizzle the salad with dressing and toss to coat. To enjoy for dinner, serve over room-temperature Asian noodles.
Per Serving: 27 g protein, 53 g carbs, 7 g fiber, 9 g fat, 49 mg cholesterol, 378 mg sodium.
Wednesday, January 6, 2010
BLT Pasta Salad (serves 4)
12 ounces tricolor fusilli
2 teaspoons olive oil
5 slices turkey bacon, cut crosswise into 1/2-inch strips
1 large onion, cut into 1/2-inch chunks
3 cloves of garlic, minced
1 pint red and/or yellow cherry tomatoes, halved
3/4 teaspoon salt
8 cups coarsely chopped watercress or shredded romaine lettuce, or a combination
1/3 cup grated Parmesan cheese
1. Cook fusilli according to directions. Drain, reserving 1/2 cup pasta water.
2. Heat oil in skillet over medium heat. Add bacon, onion, and garlic. Cook, stirring frequently, until onion is golden - about 7 minutes.
3. Add tomatoes and salt to skillet and cook until tomatoes begin to soften but still hold their shape, about 5 minutes.
4. Place greens in a large bowl. Add reserved pasta cooking water to tomatoes in skillet and bring to a boil. Pour hot tomato mixture over greens. Add pasta and Parmesan, and toss to combine.
If you'd like a colder salad, cool bacon and onions. Cool pasta. Add tomatoes to onion mixture, but don't cook. Combine all cold ingredients and toss with pasta and greens.
Per serving: 410 cal, 20 g protein, 65 g carbs, 7 g fiber, 10 g fat, 22 mg cholesterol, 876 mg sodium
Recipe taken from Walk it Off magazine, Spring 2009, page 71
2 teaspoons olive oil
5 slices turkey bacon, cut crosswise into 1/2-inch strips
1 large onion, cut into 1/2-inch chunks
3 cloves of garlic, minced
1 pint red and/or yellow cherry tomatoes, halved
3/4 teaspoon salt
8 cups coarsely chopped watercress or shredded romaine lettuce, or a combination
1/3 cup grated Parmesan cheese
1. Cook fusilli according to directions. Drain, reserving 1/2 cup pasta water.
2. Heat oil in skillet over medium heat. Add bacon, onion, and garlic. Cook, stirring frequently, until onion is golden - about 7 minutes.
3. Add tomatoes and salt to skillet and cook until tomatoes begin to soften but still hold their shape, about 5 minutes.
4. Place greens in a large bowl. Add reserved pasta cooking water to tomatoes in skillet and bring to a boil. Pour hot tomato mixture over greens. Add pasta and Parmesan, and toss to combine.
If you'd like a colder salad, cool bacon and onions. Cool pasta. Add tomatoes to onion mixture, but don't cook. Combine all cold ingredients and toss with pasta and greens.
Per serving: 410 cal, 20 g protein, 65 g carbs, 7 g fiber, 10 g fat, 22 mg cholesterol, 876 mg sodium
Recipe taken from Walk it Off magazine, Spring 2009, page 71
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