July 2015
Barbeque Chicken Salad
Ingredients:
- 1 15 oz can kidney or black beans
- 1 15 oz can whole kernel corn
- 1 c bell pepper, chopped
- 1/2 c red onion, chopped
- 1 tomato, chopped
- 10 oz bag mixed salad greens
- 2 chicken breasts, grilled and diced
- 1/2 c reduced-fat Mexican cheese blend, shredded
For dressing:
- 1/4 c barbeque sauce
- 2 T olive or canola oil
- 2 T lime juice
- 1 T red wine vinegar
Instructions:
- Top bowl of greens with beans, corn, peppers, onion, chicken, and tomatoes.
- For dressing, combine barbeque sauce, oil, lime juice, and red wine vinegar and whisk together.
- Pour dressing over salad just prior to serving.
- Top with shredded cheese
Makes 4 servings.
Light Tuna Salad
Ingredients:
- 1 5 oz can chunk light tuna
- 2/3 c fat-free cottage cheese
- 4 T plain low-fat yogurt
- 1/4 small red onion, chopped finely
- 1 stalk celery, chopped finely
- 1 t Dijon mustard
- splash of lemon juice
- pinch or two of dill
Instructions:
- Combine all ingredients in a bowl.
- Serve with whole grain crackers or on whole grain bread or tortillas.
Makes 2 servings.
Ham and Cheese Lettuce Wrap
Ingredients:
- 1 15 oz low-sodium black beans or pinto beans
- 6 oz reduced sodium ham steak, cut into small cubes
- 4 oz reduced-fat cheese, cubed
- 1 large avocado, cubed
- 1/4 c Greek yogurt
- 1/4 c salsa
- 1 small lime, juiced
- 2 t dried parsley or cilantro
- 1 large head Butter or Iceberg lettuce, separated into leaves
Instructions:
- Combine beans, ham, cheese, avocado, Greek yogurt, salsa, lime juice, and herbs. Cover. Refrigerate 1 hour or longer.
- Divide lettuce into four servings.
- Spoon 3/4 c of bean and meat mixture onto each lettuce leaf. Serve as a wrap.
Makes 4 servings.
Tuna and White Bean Wrap
Ingredients:
- 1 clove garlic, minced
- 1/4 t salt
- 1 T lemon juice
- 1 T olive or canola oil
- 1/4 t crushed red pepper
- 1 15 oz can white beans, rinsed
- 1 5 oz can chunk light tuna, drained
- 1 c iceberg or other lettuce, chopped
- 1/4 c red onion, diced
- 8-10 in. whole wheat or spinach tortillas
Instructions:
- Toss together all ingredients and roll in tortillas.
- Cut in half and serve.
Makes 4 servings.
Mini Caprese Skewers
Ingredients:
- 8 oz fresh mozzarella cheese, cut into small cubes
- 1 pt grape tomatoes, halved
- 32 small wooden skewers or toothpicks
- 1/4 c olive oil
- 2 T balsamic vinegar
- 1/4 t salt
- 1/4 t pepper
- 16 small basil leaves, sliced thinly
Instructions:
- Place one tomato half, one piece of cheese, a piece of basil and another tomato half on each skewer.
- Place all skewers on a plate or dish.
- Mix olive oil, balsamic vinegar, salt, and pepper with a whisk.
- Pour oil and vinegar mixture over all skewers.
- Sprinkle with remaining basil.
Makes 8 servings of 4 skewers.
Tomato and Avocado Salad
Ingredients:
- 4 large tomatoes, chopped
- 4 large avocados, pitted and chopped
- 1 red onion, finely sliced
- 1/2 t ground pepper
- 1/3 c olive oil
- 2 T balsamic vinegar
Instructions:
- Whisk together balsamic vinegar and olive oil.
- Combine tomatoes, avocados, and red onion in a large bowl.
- Top with vinegar and oil mixture.
- Add pepper and stir to combine.
- Refrigerate for one hour prior to serving.
Makes 6 servings.
Sparkling Strawberry Slush
Ingredients:
- 16 oz strawberries, frozen
- 32 oz club soda
- 3 c ice
- lemon juice, to taste
Instructions:
- Add all ingredients to blender and blend until smooth.
- Pour into glass and enjoy with spoon or straw.
Makes 4 servings.
Watermelon Slush
Ingredients:
- 3 c watermelon, seeds removed
- 1 c ice
- 1 T sugar, optional
- Juice of one lemon or lime
Instructions:
- Place all ingredients in blender or food process and blend until smooth, stopping once to scrape down sides of blender/food processor if necessary.
- Serve immediately.
Makes 4 servings.
Fruit Salad
Ingredients:
- 1 apple, cored and diced
- 1 banana, sliced
- 1 11 oz can mandarin oranges, drained
- 1/4 c dried cranberries
- 1/4 c chopped walnuts or pecans
- Juice from 1/2 lemon
- 1/4 c honey*
Instructions:
- Toss the apple and banana with juice from 1/2 lemon to prevent the fruit from turning brown.
- Combine the fruit, dried cranberries, and nuts in a glass bowl and stir gently.
- Drizzle honey on top and serve.
*Honey should not be fed to children under the age of 1 year.
Makes 4 servings.