food
EV ER YD A Y EA SY
M ED ITERRAN EAN CH ICKEN SALAD
2
/3
12
8
/2
/2
cup bottled Greek salad dressing with
feta cheese
oz. chicken tenders
cups mixed baby greens
16
-oz. jar pickled mixed vegetables
(giardiniera), drained and rinsed
cup pitted kalamata olives, halved
cup onion-and-garlic croutons
(optional)
1
.
Brush 2 tablespoons of the dressing on chicken tenders.
Lightly sprinkle
black pepper.
2
.
Heat grill pan or large nonstick skillet over medium
high heat; add chicken. Reduce heat to medium. Cook 5 to
7 minutes, turning once or until no pink remains. Slice
chicken tenders in bite-size chunks.
3
.
In salad bowl toss together greens, chicken, drained
vegetables, olives, and remaining dressing. Top with
croutons. makes 4 servings.
each serving
305 cal, 21 g fat (2 gsat. fat), 49 mgchol, 1,517mg
sodium, 9 g carbo, 2 gfber, 21 gpro. Daily Values 81%
vit. A,
17%
vit. C, 5% calcium, 7% iron.
SALM ON SALAD SA N D W ICH ES
4
sandwich rolls
/2
cup ranch-style salad dressing
2
6
-oz. cans skinless, boneless salmon
2
small tomatoes
V
2
a medium cucumber
1
cup coarsely shredded carrots (
2
) or
shredded, peeled jicama ( // jicama)
1
.
Split sandwich rolls. Lightly spread sliced rolls with
some of the salad dressing. Drain salmon. Place salmon in
bowl and flake with a fork. Add remaining salad dressing
to salmon; mix to combine.
2
.
Thinly slice tomatoes and cucumber. Layer tomato slices
on bottom halves of sandwich rolls. Top with salmon
mixture, cucumber slices, shredded carrots or jicama, and
roll tops. makes
4
servings.
each serving
575 cal, 25 g fat (4 gsat. fat), 64 mg chol, 1,094
mg sodium, 57 g carbo, 4 gfiber, 32 gpro. Daily Values: 107% vit.
A, 17%
vit. C, 13%
calcium, 21% iron.
O PEN -FA CE V EG BURGERS W ITH
SA U TEED O N IO N S
2
Tbsp. olive oil
1
large sweet onion, halved and thinly
sliced (about
3
cups)
4
refrigerated or frozen vegetable
burgers (
10
-oz. pkg.)
2
Tbsp. mayonnaise or salad dressing
1
tsp. prepared yellow mustard
4
'/
2
-inch slices ciabatta bread, toasted
1
cup fresh baby spinach leaves
2
Tbsp. steak sauce
1
.
In large skillet heat olive oil over medium-high heat.
Add onion slices and cook
8
to 10 minutes or until very
tender, stirring frequently.
2
.
Meanwhile, prepare burgers according to package
microwave directions.
3
.
In small bowl combine mayonnaise and mustard; spread
mixture on one side of each bread slice. Top bread with
spinach and burger. Stir steak sauce into cooked onions.
Spoon onion mixture on burgers. MAKES 4 SERVINGS.
each serving
329 cal, 20 g fat (3 g sat. fat), 3 mg chol, 688 mg
sodium, 21 g carbo, 5 g fiber, 18 gpro. Daily Values: 16% vit. A,
10% vit. C, 6% calcium, 15% iron.
G IN G ER ED B EEF & BRO CCO LI
SA LAD BOW L
12
oz. beef sirloin steak
2/3
cup bottled ginger vinaigrette
salad dressing
3
cups broccoli florets
8
cups mixed springor baby
salad greens
1
medium red sweet pepper
1
.
Trim fat from beef. Thinly slice beef across the grain into
bite-size strips; set aside.
2
.
In a wok or large skillet heat 2 tablespoons of the salad
dressing over medium-high heat. Add broccoli. Cook and
stir for 3 minutes. Add beef to wok or skillet. Cook and stir
2 to 3 minutes or until beef is slightly pink in center.
Remove beef and broccoli from wok or skillet. Remove stem
end and seeds from sweet pepper. Cut sweet pepper in
bite-size strips.
3
.
In large bowl combine greens, sweet pepper,
beef, and broccoli. Drizzle remaining salad
dressing; toss to coat. MAKES 4 SERVINGS.
each serving
237cal, 9 gfat (2 g sat. fat), 60 mg chol,
468 mg sodium, 17 g carbo, 4 g fiber, 22 gpro. Daily
Values: 48% vit. A, 176%
vit. C, 8%
calcium, 21% iron.
Plan meals using
Everyday Easy
recipes at BHG.
com/mealideas
180
MAY
2009
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