Summer Salads Variety

It's summertime and the fruits are in season.  I tend to like adding fruits in my salads because it gives it a healthy and tasty kick!  Here are a few good varieties with homemade dressings. (I am still working on improving the recipe for the dressing... ^_^)  All of them under 350 calories per serving!! Now that's summer lovin'!

Note:   Any of these salads can be combined with any of the dressings, if you wish.  I noted my suggestions for salad/dressing combination below. I am going to list all  the salads first, then the dressings separately.

~*~*~*~*~*~*Salads*~*~*~*~*~*~

Cantaloupe-Blueberry and Candied-Walnut Salad with Bleu Cheese Crumbles

Servings:  1
Calories per Serving:
282 cal. without dressing
349 cal. with dressing



 (best with Blueberry-Apple Vinaigrette)



Ingredients:
6 large       romaine lettuce leaves (rinsed and cut into thick strips)
1/2 med.    vine-tomato  (sliced into 8 half-slices)
1/2 cup      cucumber slices
1/6 med.    white or yellow onion (sliced thin)
7 sticks      baby carrots (cut into sticks or slices)
1/4 med.    cantaloupe (cut into chunks)
1/3 cup      fresh blueberries
1/8 cup     candied walnuts (smashed or crushed into smaller, sprinkling-sized pieces)
2 tbsp       bleu-cheese crumbles

Directions:

1. Line the plate with lettuce. 
2. Layer on the tomatoes, onions, carrots and cucumbers. Scatter evenly.
3. Top with cantaloupe chunks and blueberries.
4. Sprinkled with candied walnuts and bleu-cheese crumbles.
5. Drizzled on 1/4 cup of dressing (recommended:  Blueberry-Apple Vinaigrette) 

Turkey-Pear-Swiss Herb Salad 

Servings:  1

Calories per Serving:
        273 cal. without dressing
        341 cal. with dressing

(best with Honey-Mustard Dressing)


Ingredients:
2 cups     Spring Mix Bag Salad
4 leaves   Fresh mint leaves (cut into strips)
1/8 cup    Fresh cilantro (coarsely chopped)
1/8 cup    Fresh parsley (coarsly chopped)
3 oz         Roasted turkey breast (the real kind ... not deli-sliced....cut into small chunks)
1/2  of a  fresh pear (bosc, barlett, asian, etc.), sliced thin or into small cubes
1 slice      Sargento swiss cheese (cut in half, then into thin strips)

Directions:

1. In a large mixing bowl, lightly toss together the spring mix salad greens, mint leaves, cilantro and parsley.
2. Place salad mix on the plate and scatter pear slices or cubes on top.
3. Add turkey cubes and then topped with cheese strips.
4. Drizzle 1/4 cup of dressing on top. (recommended with Honey-Mustard dressing)

Tropical Fruit-Yogurt Salad with Grilled Shrimp

Serving size:  1
Calories per Serving:
       285 cal. without dressing
       336 cal. with dressing

(best with Lemon-Honey Vinaigrette)




Ingredients:
1/2 cup       pineapple chunks
1/2 cup       papaya chunks
1/2 medium mango (sliced or chunks)
1 tbsp         sweet shredded coconut
4 leaves      fresh mint (cut into thin strips)
6 leaves      romaine heart lettuce (coarsely chopped into chunks)
9 large        shrimp
1 pinch       salt
1 pinch       black pepper
1/4 cup       Trader-Joe's greek-style non-fat plain yogurt
2-3 bamboo skewers
non-stick cooking spray

Directions:

1. Soak bamboo skewers in warm water for at least 2 hrs.  Preheat grill.
2. Peel and skewer shrimp (4-5 shrimp per skewer).
3. Spray non-stick spray on both sides of the shrimps.
4. Season both sides of the shrimps with salt and pepper.
5. Grill shrimps for 2-3 minutes on each side, until pink and no longer translucent. Set aside.
6. Line plate with lettuce.
7. Scattered over the lettuce with pineapple, mango, papaya, and mint leaves.
8. Remove shrimp from skewer and scatter shrimp over the salad.
9. Sprinkle the coconut on top.
10. Drizzle 1/4 cup of dressing on top of salad and serve yogurt in a small bowl on the side (to be poured over salad).  (Recommended with Lemon-Honey Vinaigrette.)

~*~*~*~*~*Dressing*~*~*~*~*~

Blueberry-Apple Vinaigrette (makes 1 cup)
      67 cal. per 1/4 cup

Ingredients:
1/4 cup     blueberry jam/preserve
1/8 cup     apple cider vinegar
3/4 cup     unsweeten apple juice
1/2 tbsp    corn starch
1/8 tsp      black pepper
1/8 tsp      salt

Directions:

1. Combine all the ingredients in a small bowl.
2. Heat in a small sauce pan until clear and thicken. Stir constantly.
3. OR you can heat in  the microwave for 30 sec, stir, then heat again in 10 sec increments until thick and clear. 
4. Let cool then drizzle over salad!

Lemon-Honey Vinaigrette  (makes 1/4 cup)
 51 cal. per 1/4 cup

 Ingredients:
1 lemon (freshly squeezed all the juice)
1 tbsp       pure honey
1/4 cup     water
1/2 tbsp    corn starch 
1/2 tbsp    apple cider vinegar
1/8 tsp      black pepper
1/8 tsp      ground ginger

Directions:

1. Combine all the ingredients in a small bowl.
2. Heat in a small sauce pan until clear and thicken. Stir constantly.
3. OR you can heat in  the microwave for 30 sec, stir, then heat again in 10 sec increments until thick and clear. 
4. Let cool then drizzle over salad!

Honey-Mustard Dressing (makes 1/4 cup)
       68 cal. per 1/4 cup

Ingredients:
1 tbsp         spicy mustard
1 tbsp         pure honey
1/4 cup       water
1/2 tbsp      corn starch
1/8 tsp        black pepper
1/8 tsp        salt

Directions:

1. Combine all the ingredients in a small bowl.
2. Heat in a small sauce pan until clear and thicken. Stir constantly.
3. OR you can heat in  the microwave for 30 sec, stir, then heat again in 10 sec increments until thick and clear. 
4. Let cool then drizzle over salad!

Healthy Chicken Parmagiana Dinner

A healthier twist on a classic, hearty dish! I used less pasta because the main dish is the chicken. Portion control is a must!!   Do NOT expect to use up all the bread crumbs. There should be at least 1/2 the bread crumbs left at the end of breading.  I start out with more because it is easier to coat, without intending to use all of it.  Also, I used mustard instead of an egg wash. Less messy and close to no calories! Isn't life grand?

Servings:    2
Calories:  425 cal / serving

Ingredients:
2            4 oz piece of boneless, skinless chicken breast
1 cup     plain bread crumbs
1 tsp      salt
1 tsp      Italian seasoning
1/8 tsp   black pepper
1 tsp      garlic powder
1/2 tsp   crushed red pepper flakes
2 tbsp    spicy mustard
1/4 cup  low-moisture part-skimmed shredded mozzarella cheese 

1           16 oz can tomato puree
1/4         medium onion (finely chopped)
1/2 tsp   olive oil
1 tbsp    sugar
1/2 tsp   garlic powder
1/8 tsp   black pepper
1/2 tsp   crushed red pepper flakes
1 tsp      Italian seasoning

1/4 box  whole wheat thin spaghetti
1/2 tsp   salt

2 cups   broccoli florets
1/4 tsp  salt

Directions:


Chicken

1. Preheat oven to BROIL.  Line a broiler-safe pan or a small metal cookie sheet (no non-stick) with foil and spray on a thin layer of cooking oil spray.
2. In a large bowl, mix bread crumbs, garlic powder, salt, black pepper, red pepper flakes and Italian seasoning together, and set aside.
3. Brush both sides of chicken breast with spicy mustard (only a thin coat is needed).
4. Toss the chicken in the bread crumbs mixture until coated on both sides.  Discard excess bread crumbs mixture.
5. Place coated chicken on the pan or cookie sheet and broil for 7 min on each side. If the bread crumbs start to brown too quickly, either lower the rack away from the broiling element or cover lightly with foil. 
6. Top each chicken with 1/8 cup of mozzarella cheese and return to broiler for another minute.  After the first minute, heat in 30 sec increments until cheese is melted and slightly brown on top.
7. If not serving right away, lower oven temperature to 200 F and keep chicken lightly covered with foil in the oven. (Don't  forget to take it out of the broiler into the oven if your broiler is in a separate compartment!)

Pasta

1. In a large pot, heat half a pot of water till boiling.
2. Once water boils, add salt and pasta. 
3. For firm pasta, cook for 5 min.
   For medium firm pasta, cook for 6 min.
   For soft pasta, cook for 8min.
4. Drain pasta and set aside (if not used immediately).

Marinara Sauce

1. In a sauce pot/pan, heat oil in high heat for 1 min.
2. Add onions to the pan and cook for 1-2 min. until translucent and soft. 
3. Add garlic powder, black pepper, red pepper flakes and Italian seasoning, stir to mix.
4. Lower heat to medium-low.  Add tomato puree and sugar. 
5. Simmer the sauce for 10 minutes, covered. Stirring occasionally.  If the sauce gets too thick, add some water.   If it gets too bubbly, lower the heat. 
6. If not using right away, keep sauce heated covered and under the lowest heat possible. Check occasionally to make sure it is not too dry or bubbly.

Broccoli

1. Heat up 1/2 pot of water in a large pot until boiling.
2. Once boiling, add salt and broccoli florets.   Cook for 5-6 minutes for large stalks, or 3-4 minutes for small florets.
3. Drain and covered until it is ready to be served.
4. **** If using frozen florets, simply put the vegetables in a large microwavable bowl. Add water till the broccoli is just covered.   Heat for 4-5 minutes using HIGH setting.  Drain and serve. 

Serving the Dish

1. Measure out 1 cup of pasta with a liquid measuring cup. Divide into two equal portions.
2. Place a piece of chicken either next to or on top of the pasta.  
3. Pour sauce over chicken and pasta.
4. Place broccoli on the side. 
5. Serve immediately.

I hope this works for you!  Happy Cooking!!  =D

Kick the Yucky, Boring Diet Foods OUT!!

So, I've been back on a diet and exercise plan since law school has once again expanded my waistline. However, I love food too much to just be eating boring diet food. So, here's the change to my blog. I will now be  posting food with calories count.  These next few posts (unless otherwise noted) will be all diet-friendly foods. Have fun!!