If you haven’t tried grilled chicken on your salad you are missing a tasty, low fat, low carb meal. 

• 4 skinless, boneless chicken breast halves (sliced if desired)

Mix the following marinate, set aside 1 cup for salad and then marinate chicken 15 minutes in remainder:

• 1 can condensed cream of chicken soup (healthy request)
• 1/2 cup water
• 2 Tablespoon cider vinegar
• 2 Tablespoon lemon juice
• 2 tsp. worcestershire sauce
• 4 gloves garlic minced
• 1/2 tsp. pepper
• 3 Tablespoon grated Parmesan cheese (or less)

1. Grill or broil chicken 15 minutes until done, turning and brushing with marinate. 
2. Slice chicken (if you didn’t slice before cooking) and toss with salad (works really well with spinach salad).
3. Add 1 Tablespoon grated parmesan cheese, and 1/2 cup croutons if desired and then add remainder marinate dressing.
4. Serves 6

one serving: 205 calories, 4 g fat, 457 mg sodium, 16 g carbs, 23 g protein.

Posted on February 19th, 2009 by neslyn
Filed under: Full Meals, Lunch, Salads | No Comments »

This is a fabulous salad – if you look through the recipe, you may not think it looks like much, but please try it! you won’t be dissappointed.  Quinoa is an ancient grain, found in most large grocery stores in the health food section.

• 2 1/4 cups water
• 1/8 tsp. salt (optional)
• 1 1/2 cups Quinoa

Combine in saucepan and bring to a boil, then reduce heat to medium-low and simmer covered for about 20 minutes (without stirring) until liquid is absorbed and quinoa is tender.

In small frying pan – cook the following for 5 – 10 minutes stirring often until onion is softened.:

• 2 tsp. olive oil
• 1/2 cup finely chopped celery
• 1/2 cup finely chopped onion (or shallots)

Add to quinoa, stir and cool.

Then add:

• 3/4 cup chopped fitted dates
• 1/2 cup light feta cheese
• 1/2 cup slivered almonds (toasted)
• 2 Tablespoons chopped fresh chives
• 2 Tablespoons chopped fresh parsley or flakes

DRESSING - In a small bowl mix together:

• 3 Tablespoons lemon juice
• 2 Tablespoons liquid honey
• 1 Tablespoon olive or canola oil
• salt/pepper

Drizzle over quinoa mixture and toss until coated.  Makes about 6 cups.

** Note:  I didn’t have feta cheese or celery and the salad was still fabulous – please give it a try!

1 cup (250 ml): 354 calories; 11.6 g Total fat (5.9 g Mono, 2.3 g Poly, 2.0 g Sat); 4 mg cholesterol; 55 g Carbohydrate; 6 g fibre; 11 g Protein, 318 mg Sodium.

Posted on December 3rd, 2008 by neslyn
Filed under: Salads | No Comments »

Slice whole fresh tomatoes, lay flat on glass cooking dish.

Pour herb dressing**  or Poppyseed dressing over tomatoes, and top with chopped fresh parsley and oregano (or any other combination of spices) and chopped or whole garlic.

Grill in hot oven for 5 – 10 minutes (until heated through)

Let sit several minutes then sprinkle with Low Fat Parmesan Cheese and serve.

 **Herb Dressing

Combine:

• 3/4 cup vinegar (white, red wine, or balsamic or combination)
• 3/4 cup olive oil (or combination of olive oil and canola oil for a lighter dressing)
• 1/2 cup Splenda (or sugar or honey)
• 1/2 chopped onion
• 1 chopped clove of garlic
• any combination of herbs (I use fresh parsley and oregano because it grows well in my garden and tastes great)

Put in glass bottle and refridgerate.  Use this on the grilled tomatoes, marinated tomatoes, marinated brocilli or salad.

Posted on May 20th, 2008 by neslyn
Filed under: Lunch, Salads | No Comments »

This is a wonderful bean salad and can be served hot or cold.  It is a wonderful side dish any time of the year.  It keeps very well in the fridge for about a week.  You could also substitute the beans with shredded red cabbage.

•  1/2 cup splenda (or sugar)
• 1 Tablespoon Cornstarch
• 1/4 tsp. pepper
• 1/2 tsp. salt *optional
• 2/3 cup vinegar

Microwave -high - 3 to 4 minutes -until thick - then add

• 1 can cut green beans, drained
• 1 can cut wax beans, drained
• 1 can red kidney beans (or soy beans) drained
• 1 onion sliced thinly

Stir well, cover.  Microwave – High – 6 minutes.  Let stand 10 minutes before serving.  Optional – sprinkle cooked pieces of turkey or chicken low sodium bacon on top.

Posted on May 20th, 2008 by neslyn
Filed under: Salads | No Comments »

This is really good…even you non-asparagus fans should try it. This receipe was supplied by Natalie who is in the creating balance program at the Y. I just tweaked it a little.

• 1 tsp Olive oil
• 1 tsp Water
• 1 lb baby or regular carrots, sliced
• 1 lb asparagus, trimmed and cut into thirds
• 1/4 water
• 2 tsp balsamic vinegar
• 1 1/2 tsp splenda
• 10-12 almonds, chopped

Put olive oil and water in a pan over med-high heat. Add carrots and cook, stirring for 3 mins. Add asparagus and 1/4 cup water and cook for 3-5 mins or until water evaporates. Add vinegar, sugar and almonds. Cook for about 2 minutes more…Enjoy !!!

I served these veggies with a grilled chicken breast, done with thai seasonings……..this meal was great. Hope you try it !!!!

Posted on February 25th, 2008 by neslyn
Filed under: Lunch, Salads | No Comments »