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:

  1. Top bowl of greens with beans, corn, peppers, onion, chicken, and tomatoes.
  2. For dressing, combine barbeque sauce, oil, lime juice, and red wine vinegar and whisk together.
  3. Pour dressing over salad just prior to serving.
  4. 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:

  1. Combine all ingredients in a bowl.
  2. 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:

  1. Combine beans, ham, cheese, avocado, Greek yogurt, salsa, lime juice, and herbs. Cover. Refrigerate 1 hour or longer.
  2. Divide lettuce into four servings.
  3. 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:

  1. Toss together all ingredients and roll in tortillas.
  2. 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:

  1. Place one tomato half, one piece of cheese, a piece of basil and another tomato half on each skewer.
  2. Place all skewers on a plate or dish.
  3. Mix olive oil, balsamic vinegar, salt, and pepper with a whisk.
  4. Pour oil and vinegar mixture over all skewers.
  5. 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:

  1. Whisk together balsamic vinegar and olive oil.
  2. Combine tomatoes, avocados, and red onion in a large bowl.
  3. Top with vinegar and oil mixture.
  4. Add pepper and stir to combine.
  5. 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:

  1. Add all ingredients to blender and blend until smooth.
  2. 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:

  1. Place all ingredients in blender or food process and blend until smooth, stopping once to scrape down sides of blender/food processor if necessary.
  2. 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:

  1. Toss the apple and banana with juice from 1/2 lemon to prevent the fruit from turning brown.
  2. Combine the fruit, dried cranberries, and nuts in a glass bowl and stir gently.
  3. Drizzle honey on top and serve.

 *Honey should not be fed to children under the age of 1 year.

Makes 4 servings.

This page was last modified on July 01, 2015

TARRANT COUNTY, TEXAS

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100 E. Weatherford, Fort Worth, Texas 76196