Papaya, Chicken and Pecan Salad

Ingredients:

1 cup water

1/2 pound boneless, skinless chicken breasts

4 cups torn romaine lettuce

1 medium papaya (about 1 1/2 cups), halved, seeded, peeled and cubed

1 cup red pepper strips (about 1 large pepper)

2 scallions, sliced (about 1/4 cup)

2 Tbsp. red wine vinegar

1 Tbsp. fresh lime juice

1 tsp. honey

1 garlic clove, minced (about 1/2 tsp.)

1/2 tsp. Dijon mustard

11/2 Tbsp. olive oil

Salt and freshly ground black pepper, to taste

1/4 cup pecan halves, toasted

Directions:

Bring the water to a boil in a 10-inch nonstick skillet. Add the chicken breasts and return to a boil. Cover and reduce the heat to low. Cook for about 15 minutes, or until the chicken is cooked through. Transfer the cooked chicken to a plate, cover and cool in the refrigerator.

Meanwhile, in a large salad bowl, combine the lettuce, papaya, red pepper and scallions. Set aside.

In a smaller bowl, whisk together the vinegar, lime juice, honey, garlic and mustard. Slowly add the oil and whisk until well-blended. Add the salt and pepper, to taste. Set aside.

Cube the cooled chicken into bite-sized pieces and combine with the dressing. Add the chicken and dressing to the salad greens and toss. Top with toasted pecans and serve.

Makes 4 servings. Per serving: 210 calories, 11 g. total fat (1.5 g. saturated fat), 13 g. carbohydrates, 15 g. protein, 4 g. dietary fiber, 135 mg. sodium.

From the American Institute for Cancer Research

 

Salad Pizza

Ingredients:

1 medium bunch (about 2 cups) arugula or other leafy greens, rinsed, drained and finely chopped

1 large tomato, seeded and chopped

1 small red onion, finely diced

1 small red bell pepper, cup into thin strips

1 small yellow bell pepper, cut into thin strips

2 tsp. extra virgin olive oil

2 tsp. red wine vinegar

Whole-wheat pizza dough, or pre-baked whole-wheat pizza shell, roughly 12-inches in diameter (for example, whole-wheat Boboli)

Dash of garlic powder (optional)

Dash of oregano (optional)

3/4 cup low-sodium pizza sauce

1/4 cup grated reduced-fat parmesan cheese

Directions:

Preheat the oven to 425 degrees. Place the greens in a mixing bowl. Add the tomato, onion and peppers. Meanwhile, in a small bowl, mix the oil and vinegar. Add the dressing to the salad and toss it with a fork. Set it aside.

If you are using fresh dough, roll it out and let it rise according to the package directions. For some added flavor, consider sprinkling the dough with garlic powder and oregano before baking. Top the dough or pre-made pizza crust with the pizza sauce, leaving a one-half inch border.  Bake the dough for 8 minutes or until the crust is crisp.  If you choose to use a pre-made pizza shell, bake it according to package directions.

Remove the crust from the oven, and while the pizza crust is still hot, cover it with the salad greens. Lightly sprinkle the top with the grated parmesan cheese.

Cut the pizza into individuals servings and serve immediately.

Makes 4 servings. Per serving: 280 calories, 8 g total fat (3 g saturated fat), 46 g carbohydrate, 12 g protein, 7 g dietary fiber and 500 mg sodium.

From the American Institute for Cancer Research

Mexican Turkey Salad Wrap

Ingredients:

1 can (15.5 oz.) black beans, rinsed and drained

4 oz. cooked, thinly shaved or sliced deli-style turkey breast

1 small green bell pepper, seeded and diced

1/2 cup jicama, diced small, or 1/2 cup sliced water chestnuts

1/2 cup thick salsa, mild, medium or hot, as desired

1/4 bunch of fresh cilantro, or to taste

Freshly ground pepper, to taste

4 whole-wheat tortillas

Directions:

In medium bowl, mash beans well with fork.  Mix in remaining ingredients except tortillas. Place equal amounts on each tortilla and roll up to serve.

Makes 4 servings. Per serving: 270 calories, 4 g total fat (0 g saturated fat), 43 g carbohydrates, 15 g protein, 8 g dietary fiber, 620 mg sodium.

-From the American Institute For Cancer Research

Strawberry-Kiwi Slaw and Honey-Mustard Dressing

Ingredients:

Dressing:

2 tsp. Dijon mustard

1 tsp. dried tarragon or 2 tsp. fresh, chopped leaves

1 Tbsp. honey

2 tsp. olive oil

1 Tbsp. plain fat-free yogurt

Salad:

1 cup chopped ripe strawberries

1 ripe kiwi, peeled and sliced into thin strips

2 cups very finely shredded cabbage

1/2 cup fresh cilantro, washed and chopped (optional),

or substitute 1/4 cup fresh chopped chives

Directions:

In small bowl, combine all dressing ingredients. Set aside. In salad bowl, lightly toss fruits, cabbage and cilantro or chives. Divide onto 4 salad plates. Divide dressing evenly among 4 plates; serve any remaining dressing on the side.

Makes 4 servings. Per serving: 72 calories, 3 g. total fat (<1 g. saturated fat), 13 g. carbohydrates, 1 g. protein, 2 g. dietary fiber, 42 mg. sodium.

— from the American Institute for Cancer Research

Chicken Salad with Blueberries

Ingredients:

1/2 cup slivered almonds, for garnish (optional)

3/4 cup fat-free or reduced-fat buttermilk

1/3 cup reduced-fat mayonnaise

3 Tbsp. fresh lemon juice

1/2 Tbsp. orange juice, preferably fresh

Salt and freshly ground white pepper, to taste

4 packed cups baby spinach, roughly chopped

4 packed cups watercress sprigs, roughly chopped

4 cups (3/4 lb.) diced cooked chicken breast

1 Granny Smith apple, cored and diced

Salt and freshly ground black pepper, to taste

1 cup fresh blueberries, for garnish

Directions:

Preheat the oven to 350 degrees F, if using almonds.

Toast the almonds (if using) on a baking sheet until they are lightly browned, stirring occasionally for about 8 minutes.  Set aside.

Whisk together the buttermilk, mayonnaise, lemon and orange juice. Season to taste with salt and white pepper.  Set aside.

Divide the spinach and watercress among 4 salad plates.  Top the spinach with the chicken and apple.  Drizzle the dressing over the salads.  Garnish each salad with a sprinkle of blueberries and almonds, if using.  Serve immediately.

Makes 6 servings. 2 cups per serving. Per serving: 160 calories, 4 g. total fat (1 g. saturated fat), 11 g. carbohydrate, 20 g. protein, 2 g. dietary fiber, 211 mg. sodium.

—From the American Institute for Cancer Research