Basic Broccoli Salad

Preparation time: 5 min	Servings: 4
Cooking time: 5 min

Ingredients:

1/4 cup fat-free Italian dressing

4 scallions, minced

1 lb broccoli florets

Cooking Directions:

Place broccoli florets in a steamer basket over boiling water. Cover saucepan and steam 4-5 minutes, or until barely tender. Rinse broccoli under cold running water and drain thoroughly. Transfer broccoli to a serving bowl. Add remaining ingredients and salt and pepper to taste and toss.

ZUCCHINI and JICAMA SALAD

Ingredients:

1 small red onion, finely chopped ¼ cup chopped cilantro leaves ¼ cup freshly squeezed lime juice 2 tablespoons extra-virgin olive oil ¾ teaspoon salt 1 jalapeño, seeded and minced 2 medium zucchinis ½ large yellow bell pepper 1 medium jicama

Directions:
1. To make dressing, in a large bowl, combine red onion, cilantro, lime juice, olive oil, salt and jalapeño.
2. Add chopped zucchini, chopped bell pepper and chopped jicama; toss well.
3. Serve chilled or at room temperature.

Nutritional Information
Per Serving:

Net Carbs: 6.2 grams

Fiber: 4.8 grams

Protein: 1.5 grams

Fat: 3.8 grams

Calories: 79

Recipe Information:

Makes: 8 servings
Prep Time: 0:18:00
Marinate Time: 0:00:00
Cook Time: 0:00:00
Cool Time: 0:00:00

PAN-SEARED SALMON W/ PLUM-CUCUMBER SALAD

Pan-Seared Salmon with Plum-Cucumber Salad

This sunset-hued dish is as delicious as it is gorgeous, so it's sure to impress whether you serve it on a weeknight or to weekend dinner guests. The seasoned rice vinegar enhances the sweet and tangy salad for a lovely counterpart to the salmon. 

Serves 4

4 small ripe plums (12 oz.), pitted and thinly sliced
1/2 cup seeded, small-diced English cucumber
1/4 cup small-diced red onion
1/4 cup small-diced orange bell pepper
Scant 1/4 cup small fresh cilantro leaves
4 tsp. canola oil
2 tsp. seasoned rice vinegar
Kosher salt and freshly ground black pepper
Four 6 oz. skin-on salmon fillets (preferably scaled, each about 1-inch thick)

---

Tip: If you can't find ripe plums, pluots or apricots will work just as well.     

Stir the plums, cucumber, red onion, bell pepper, cilantro, 2 tsp. of the canola oil, the vinegar, 1/4 tsp. salt, and 1/8 tsp. pepper in a medium bowl. Set aside at room temperature.
Season both sides of the salmon with 1/2 tsp. salt and 1/8 tsp. pepper. Heat the remaining 2 tsp. canola oil in a 12-inch skillet over high heat. Swirl to coat the pan. When the oil is shimmering hot, add the fillets skin side down and cook without moving for 30 seconds. Reduce the heat to medium high and continue to cook until the skin is well browned and the sides of the fillets are opaque about halfway up, 2 to 4 minutes. Turn the salmon and cook, without moving, until the fillets are slightly firm to the touch, 3 to 4 minutes more. Serve skin side up with the salad.

Serving Suggestions

Serve with golden Saffron Couscous.

nutrition information (per serving):
Calories (kcal): 360; 

Fat (g): 17; 

Fat Calories (kcal):  150; 

Saturated Fat (g):  2.5; 

Protein (g):  39; 

Monounsaturated Fat (g): 7; 

Carbohydrates (g): 10; 

Polyunsaturated Fat (g): 6; 

Sodium (mg): 300; 

Cholesterol (mg): 105; 

Fiber (g): 1;

Grilled Jerk Shrimp Orzo Salad 

• 2 Servings
• Prep: 25 min. Grill: 25 min.

25 25 50

Ingredients

• 1 large ear sweet corn in husk
• 1 teaspoon olive oil
• 1/3 cup uncooked whole wheat orzo pasta
• 6 fresh asparagus spears, trimmed
• 1/2 pound uncooked medium shrimp, peeled and deveined
• 1 tablespoon Caribbean jerk seasoning
• 1 small sweet red pepper, chopped
• 
  DRESSING:
• 2 tablespoons white vinegar
• 1 tablespoon water
• 1 tablespoon lime juice
• 1 tablespoon olive oil
• 1/8 teaspoon salt
• 1/8 teaspoon pepper

Directions

• Carefully peel back corn husk to within 1 in. of bottom; remove silk. Brush corn with oil. Rewrap corn in husk and secure with kitchen string. Grill corn, covered, over medium heat for 25-30 minutes or until tender, turning often.
• Meanwhile, cook orzo according to package directions. Drain and rinse in cold water; set aside.
• Thread asparagus spears onto two parallel metal or soaked wooden skewers. Rub shrimp with jerk seasoning; thread onto two skewers. Grill asparagus and shrimp, covered, over medium heat for 5-8 minutes or until asparagus is crisp-tender and shrimp turn pink, turning once.
• Cut corn from cob; place in a large bowl. Cut asparagus into 1-in. pieces; add to bowl. Add the shrimp, orzo and pepper. In a small bowl, whisk the dressing ingredients. Pour over salad; toss to coat. Yield: 2 servings.

Nutrition Facts: 2 cups equals 

352 calories, 1 cup: 176

12 g fat (2 g saturated fat), 1 cup: 6g fat

138 mg cholesterol, 

719 mg sodium, 

38 g carbohydrate, 1 cup: 19 g Carbs

8 g fiber, 

26 g protein.  1 cup: 13 protein

Diabetic Exchanges: 

3 lean meat, 

2 starch, 

1 vegetable, 1 fat.

BROCCOLI SLAW

Ingredients:

12-ounce package broccoli slaw mix
1 medium apple, cut into matchstick-sized pieces
1/3 cup dark raisins
1/3 cup roasted salted sunflower seeds

Dressing:
1/2 cup plus 2 tablespoons light mayonnaise
1 tablespoon sugar substitute or sugar
1 tablespoon apple cider vinegar 

Directions:

1. Combine the broccoli, apple, raisins, and sunflower seeds in a large bowl, and toss to mix well.
2. Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the broccoli mixture and toss to mix well. Add a little more mayonnaise if the salad seems too dry.
3. Cover the salad and chill for at least 1 hour before serving.

Makes 8 Servings

Nutritional Info Per Serving:
Calories: 80
Protein: 2.2 g
Sodium: 186 mg
Cholesterol: 0 mg
Fat: 2.7 g
Saturated Fat: 0.3 g
Dietary Fiber: 2.7 g
Carbohydrates: 13 g
Exchanges: 1 Vegetable, 1/2 Fruit, 1/2 Fat

FIESTA SLAW

Ingredients:

* 5 Tbsp. fresh lime juice
* 3 Tbsp. reduced-fat mayonnaise
* 5 cloves garlic, finely minced
* 2 tsp. canned chipotle chilies, rinsed, drained and chopped
* 1 Tbsp. honey
* 1 large red bell pepper, cut into thin strips
* 1 large green bell pepper, cut into thin
* 1 large yellow bell pepper, cut into thin strips
* 12 oz. jicama, peeled, cut into thin strips
* 1/3 cup (packed) fresh cilantro leaves, minced
* Salt and freshly ground black pepper

Directions:

1. Puree first 5 ingredients in a blender or food processor until dressing is smooth.
2. Place peppers, jicama and cilantro in a large bowl. Add dressing and toss to mix and coat well. Season with salt and pepper to taste. Cover and refrigerate until the vegetables soften a little but remain crunchy. (About 4 hours.)
3. Serve at room temperature.

Nutritional Information (Per Serving)
Calories: 42
Protein: 1 g
Sodium: 42 mg
Fat: under 1 g
Carbohydrates: 9 g
Exchanges: 2 Vegetable

MANGO-STEAK SALAD W/ CILANTRO DRESSING

Mango-Steak Salad With Cilantro Dressing

Prep Time: 25 mins

Cook Time: 17 mins

Total Time: 42 mins

Ingredients

• 12 ounce(s) beef, flank steak
• 1/8 teaspoon salt
• 1/8 teaspoon pepper, black
• 1/3 cup(s) lime juice
• 2 tablespoon oil, olive
• 2 tablespoon cilantro
• 1 tablespoon honey
• 2 clove(s) garlic, minced
• 8 cup(s) lettuce, romaine
• 5 ounce(s) jicama
• 1 mango(es)
• 1 onion(s), red (small)

Preparation

1. Trim fat from steak. If using flank steak, score both sides of steak in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Sprinkle with salt and pepper.

2. Place steak on the rack of an uncovered grill directly over medium coals. Grill until medium doneness (160°F), turning once halfway through grilling time. Allow 17 to 21 minutes for flank steak or 18 to 22 minutes for top sirloin steak. Thinly slice steak diagonally across the grain.

3. Meanwhile, for dressing, in a small bowl whisk together lime juice, oil, cilantro, honey, and garlic.

4. To serve, divide romaine among 6 dinner plates. Top with steak slices, jicama, mango, and red onion. Drizzle the dressing over salads.

 

Nutritional Info (Per serving):

Calories: 195, 

Saturated Fat: 2g, 

Sodium: 87mg, 

Dietary Fiber: 3g, 

Total Fat: 9g, 

Carbs: 17g, 

Cholesterol: 23mg, 

Protein: 14g

Exchanges: 

Vegetable: 1.5, 

Fruit: 0.5, 

Lean Meat: 1.5, 

Fat: 1

Carb Choices: 1

GRILLED BEEF & AVACADO SALAD W/ CILANTRO-LIME VINAIGRETTE

Grilled Beef and Avocado Salad With Cilantro-Lime Vinaigrette

Prep Time: 20 mins

Cook Time: 17 mins

Total Time: 37 mins

Ingredients

• 12 ounce(s) beef, flank steak
• 1/2 cup(s) dressing, Italian, reduced calorie
• 1/2 teaspoon lime peel
• 1/4 cup(s) lime juice
• 2 tablespoon cilantro
• 1/4 cup(s) onion(s), chopped
• 1/4 teaspoon salt
• 1/4 teaspoon pepper, black ground
• 6 cup(s) lettuce, mixed greens
• 2 small tomato(es), red or yellow, cut into wedges
• 1 small avocado, halved, seeded, peeled and sliced

Recipe Tip:

Marinate 24 hours.

Preparation

1. Score both sides of steak in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Place steak in a resealable plastic bag set in a shallow dish. Set aside.

2. In a screw-top jar, combine salad dressing, lime peel, lime juice, and cilantro. Cover and shake well. Pour half of the salad dressing mixture into a small bowl; cover and chill until serving time. Add onion to remaining salad dressing mixture in jar. Cover and shake well; pour mixture over steak in bag. Seal bag; turn to coat steak. Marinate in the refrigerator for 24 hours, turning bag occasionally.

3. Drain beef, discarding marinade. Sprinkle with salt and pepper. Grill steak on the rack of an uncovered grill directly over medium coals for 17 to 21 minutes for medium doneness (160°F), turning once. [Or place steak on the unheated rack of a broiler pan. Broil 3 to 4 inches from the heat for 15 to 18 minutes for medium doneness (160°F), turning once.]

4. To serve, thinly slice beef across grain. Arrange salad greens, tomatoes, and avocado on 4 salad plates. Top with beef. Drizzle reserved dressing over individual salads.

Nutritional Info (Per serving):

Calories: 164, 

Saturated Fat: 3g, 

Sodium: 477mg, 

Dietary Fiber: 2g, 

Total Fat: 7g, 

Carbs: 6g, 

Cholesterol: 35mg, 

Protein: 20g

Exchanges: 

Vegetable: 1,

Lean Meat: 2.5, 

Fat: 1

Carb Choices: 0.5

Scallop Stir-Fry Salad

Prep Time: 10 mins

Cook Time: 6 mins

Total Time: 16 mins

Ingredients

• 6 ounce(s) sea scallops, fresh or frozen
• 1 tablespoon orange juice
• 1 tablespoon soy sauce, reduced-sodium
• 1 1/2 teaspoon vinegar, rice
• 1/2 teaspoon oil, toasted sesame
• 1 tablespoon oil, cooking
• 1/2 cup(s) pea pods, fresh, halved, strings and tips removed
• 1/4 cup(s) onion(s), green, sliced
• 1/2 pepper(s), red, bell, seeded and sliced into strips
• 6 ounce(s) corn, baby, rinsed and drained
• 1 cup(s) cabbage, napa (Chinese), shredded
• 1 cup(s) spinach

Preparation

1. Thaw scallops, if frozen. Rinse scallops; pat dry. In a small bowl, stir together orange juice, soy sauce, vinegar, and sesame oil. Set aside.
2. In a skillet, heat 2 teaspoons cooking oil over medium-high heat. Add scallops; stir-fry about 2 minutes or until opaque. Remove scallops from skillet.
3. Add remaining 1 teaspoon cooking oil to skillet. Add pea pods, sweet pepper, and green onion; stir-fry for 2 to 3 minutes or until crisp-tender. Add scallops, corn, and orange juice mixture; stir-fry about 1 minute or until heated through. Remove from heat.
4. In a salad bowl, combine cabbage and spinach. Top with scallop mixture; toss to combine.
Makes 2 (11/2-cup) servings.

Nutritional Info (Per serving):

Calories: 203, 

Saturated Fat: 1g, 

Sodium: 633mg, 

Dietary Fiber: 4g, 

Total Fat: 9g, 

Carbs: 12g, 

Cholesterol: 28mg, 

Protein: 18g

Exchanges: 

Vegetable: 2, 

Lean Meat: 2, 

Fat: 2

Carb Choices: 1

CURRIED CHICKEN SALAD WRAPS

Curried Chicken Salad Wraps

Ingredients:

1/2 cup fat-free or low-fat mayonnaise dressing or
salad dressing
1/2 teaspoon curry powder
1/8 teaspoon ground black pepper
2 cups chopped cooked chicken,
breast (about 10 ounces)
1/4 cup sliced green onions
4 romaine leaves or 8 fresh spinach leaves
4 7-inch whole wheat flour tortillas
1 medium tomato, chopped

Directions:

1. In a medium bowl, combine mayonnaise dressing, curry powder, and pepper. Stir in chicken and green onion. Cover and chill for 2 to 24 hours.

2. To assemble, place a romaine leaf or two spinach leaves on each tortilla. Top with chicken mixture and tomatoes. Roll up; cut in half to serve. Makes

Makes 4 wraps

Nutritional Info: 
161 calories., 
3 g total fat, 
60 mg cholesterol.,
299 mg sodium, 
9 g carbs., 
2 g fiber, 
23 g protein.

ARTICHOKE CHICKEN SALAD

Artichoke Chicken Salad

Ingredients:

* 1-1/2 cups shredded roasted chicken breast
* 1 cup marinated artichoke hearts, drained and coarsely chopped
* 1/2 cup 1-inch pieces roasted or broiled asparagus spears
* 1/4 cup chopped roasted red bell pepper
* 3 to 4 tablespoons light olive oil vinaigrette or Italian salad dressing
* 1/8 teaspoon coarsely ground black pepper

Directions:

1. Combine the chicken, artichoke hearts, asparagus, and bell pepper in a medium bowl and toss to mix well. Add the salad dressing and pepper and toss again.
2. Let the salad sit for 15 minutes before serving or cover and chill until ready to serve. If desired, serve on a bed of fresh salad greens garnished with a sprinkling of blue cheese crumbles and chopped walnuts, or serve in lettuce-lined pita pockets.

Makes 4 Servings

Nutritional Info Per Serving:
Calories: 148
Protein: 18 g
Sodium: 301 mg
Cholesterol: 45 mg
Fat: 5.1 g
Carbohydrates: 5 g
Exchanges: 
2 Very Lean Meat, 
1 Vegetable, 
1 Fat

FRESH PEACH SALAD

Fresh Peach Salad

Ingredients:

* 1 cup plain nonfat yogurt
* 2 tsp fresh lemon juice
* 2 tsp honey
* 1 tsp Dijon mustard
* 2 large fresh peaches, peeled and chopped
* 1 celery stalk, chopped
* 2 tsp sesame seeds
* 1 Tbsp fresh parsley, minced
* 1 Tbsp fresh cilantro, minced
* 2 Tbsp raw onions, minced
* 4 dried apricots, minced

Directions:

1. In a small bowl or measuring cup, combine the yogurt, lemon juice, honey and mustard. In a large mixing bowl, toss together the peaches, celery, sesame seeds, parsley, cilantro, onions and apricots. Add the yogurt mixture
and toss again. Chill for at least 3 hours before serving.

Makes 4 Servings

Nutritional Info Per Serving:
Calories: 95
Protein: 5 g
Sodium: 61 mg
Cholesterol: 0 mg
Fat: 1 g
Carbohydrates: 18 g
Exchanges: 
1/2 Milk; 
1/2 Fruit

ROASTED PORK SALAD W/ GINGER-PINEAPPLE DRESSING

Roast Pork Salad With Ginger-Pineapple Dressing

Prep Time: 25 mins

Cook Time: 25 mins

Total Time: 50 mins

Ingredients

• 12 ounce(s) pork, tenderloin
• 1/8 teaspoon salt
• 1/8 teaspoon pepper, black ground
• 2 tablespoon mustard, honey
• 6 cup(s) lettuce, romaine
• 2 cup(s) pineapple
• pepper, cracked black
• 1/4 cup(s) dressing, low-fat mayonnaise-based
• 1/4 cup(s) pineapple juice, unsweetened
• 1 tablespoon mustard, honey
• 1 teaspoon ginger, fresh, grated

Preparation

Roast Pork Salad:
1. Preheat oven to 425° F. Trim fat from pork; sprinkle with salt and ground black pepper. Place pork on a rack in a shallow roasting pan. Roast for 20 minutes.

2. Spoon mustard onto pork. Roast 5 to 10 minutes or until an instant-read thermometer inserted in the thickest part registers 160° F.

3. To serve, thinly slice pork. In 4 salad bowls or plates, arrange greens, pork, and fruit. If desired, sprinkle salads with cracked black pepper. Stir Ginger-Pineapple Dressing; drizzle onto salads.

Makes 4 servings.

Ginger-Pineapple Dressing:
In a small bowl, combine 1/4 cup low-fat mayonnaise dressing, 1/4 cup unsweetened pineapple juice or orange juice, 1 tablespoon honey mustard, and 1 teaspoon grated fresh ginger. Cover; chill until serving time.

Nutritional Info (Per serving):

Calories: 240, 

Saturated Fat: 2g, 

Sodium: 219mg, 

Dietary Fiber: 3g, 

Total Fat: 8g, 

Carbs: 22g, 

Cholesterol: 60mg, 

Protein: 19g

Exchanges: 

Vegetable: 1, 

Fruit: 1, 

Lean Meat: 2.5, 

Fat: 1.5

Carb Choices: 1.5

LETTUCE SALAD W/ WALNUTS

Lettuce Salad with Walnuts

Preparation time: 10 min		Servings: 4
Cooking time: 0 min

Ingredients:

2 tsp balsamic vinegar

1/2 cup seasoned croutons

1/8 tsp salt (optional)

1-1/3 tbsp olive oil

1 clove garlic, crushed

1 lb garden salad

3 tbsp chopped walnuts

Cooking Directions:

Combine lettuce and walnuts in a salad bowl. 

Combine remaining ingredients, except croutons, in a jar with a tight-fitting lid. 

Add pepper to taste and shake vigorously. 

Pour over salad and toss with croutons. 

Nutrition Facts

Calories 120

% Calories From Fat 69%

Total Fat 9.2g

Saturated Fats 1.2g

Mono-unsaturated Fats 4.3g

Poly-unsaturated Fats 3.3g

Cholesterol 0.4mg

Sodium 170mg

Total Carbohydrates 7.8g

Dietary Fiber 2.1g

Sugar 1.7g

Protein 3g

Tropical Cucumber Salad

Prep Time: 15 mins

Total Time: 15 mins

Ingredients

• 5 teaspoon fish sauce, (3-5 teaspoons)
• 1 teaspoon lime zest, plus more for garnish
• 2 tablespoon lime juice
• 1 tablespoon oil, canola
• 2 teaspoon sugar, brown, light
• 1 teaspoon vinegar, rice
• 1/4 teaspoon pepper, red, crushed
• 1 medium cucumber(s), English, cut into 3/4-inch dice
• 1 medium avocado, cut into 3/4-inch dice
• 1 medium mango(es), cut into 3/4-inch dice
• 1/4 cup(s) cilantro, fresh, chopped

Preparation

1. Whisk fish sauce to taste, lime zest, lime juice, oil, brown sugar, vinegar and crushed red pepper in a large bowl until combined.

2. Add cucumber, avocado, mango and cilantro; gently toss to coat.

3. Serve garnished with lime zest, if desired. 

Nutritional Info (Per serving):

Calories: 169, 

Saturated Fat: 1g, 

Sodium: 178mg, 

Dietary Fiber: 5g, 

Total Fat: 11g, 

Carbs: 18g, 

Cholesterol: 0mg, 

Protein: 3g

Carb Choices: 1

Apricot-Spinach Salad

Prep Time: 25 mins

Rest Time: 2 h

Total Time: 25 mins

Ingredients

• 1 can(s) beans, black, (15 ounces) rinsed and drained
• 1/2 cup(s) apricot(s), dried, snipped
• 1 medium pepper(s), red, bell, or yellow sweet pepper, cut into strips
• 1 scallion(s) (green onions), thinly sliced
• 1 tablespoon cilantro, snipped
• 1 clove(s) garlic, minced
• 1/4 cup(s) apricot nectar
• 2 tablespoon oil, salad
• 2 tablespoon vinegar, rice
• 1 teaspoon soy sauce, reduced-sodium
• 1 teaspoon ginger, fresh, grated
• 4 cup(s) spinach, shredded

Recipe Tip:

Chill 2 to 24 hours.

Preparation

1. In a medium bowl, combine black beans, apricots, sweet pepper, green onion, cilantro, and garlic. In a screw-top jar, combine apricot nectar, oil, rice vinegar, soy sauce, and ginger. Cover and shake well. Pour over bean mixture; toss gently to coat. Cover and chill for 2 to 24 hours.

2. To serve, arrange spinach in a salad bowl. Top with black bean mixture.

Nutritional Info (Per serving):

Calories: 198, 

Saturated Fat: 1g, 

Sodium: 339mg, 

Dietary Fiber: 8g, 

Total Fat: 7g, 

Carbs: 31g, 

Cholesterol: 0mg, 

Protein: 9g

Exchanges: 

Vegetable: 1.5, 

Fruit: 0.5, 

Starch: 1, 

Lean Meat: 0.5, 

Fat: 1

Carb Choices: 1.5

AMBROSIA SALAD

Makes twelve, ¼ cup servings
Calories 61,
Fat 4gr,
Carbs 3gr,
Protein 3gr

4 ounces whipped cream cheese
4 ounces reduced fat sour cream or Greek yogurt
1 teaspoon vanilla Jell-O Instant Pudding powder
¼ cup Smuckers Sugar Free Orange Marmalade
Freshly grated zest of one orange
½ cup dessicated unsweetened coconut
1 can Dole Pineapple Tidbits in natural juice
LaNouba Sugar free marshmallows, cut with kitchen shears into small pieces, optional


Drain pineapple tidbits and place on folded paper towels to absorb excess juice.
Whisk together cream cheese, and sour cream until smooth.
Slowly add pudding mix while whisking and blend until smooth and creamy.
Beat in marmalade, orange rind, Nature Sweet and coconut; then fold in drained pineapple.
Fold in sugar free marshmallows if using.
Cover and chill until serving time.

GRILLED CAJUN SALAD

Grilled Cajun Salad

Ingredients:

1/4 cup cider vinegar
4 tablespoons salad oil
1 tablespoon water
2 teaspoons sugar
2 teaspoons snipped fresh thyme or,
1/2 teaspoon dried thyme, crushed
1-1/4 teaspoons onion powder
1/2 teaspoon cayenne pepper
1/4 teaspoon garlic powder
1/4 teaspoon dry mustard
1/2 teaspoon black pepper
1/4 teaspoon salt
4 skinless, boneless chicken breast halves (1 to 1-1/2 pounds total)
6 cups torn mixed salad greens
1 medium carrot, shredded
1 small red sweet pepper, cut into bite-size strips
1 green onion, sliced

Ingredients:

1. For dressing, in a screw-top jar combine cider vinegar, 3 tablespoons of the salad oil, the water, sugar, thyme,1/4 teaspoon of the onion powder, 1/4 teaspoon of the cayenne pepper, the garlic powder, and the mustard. Cover and shake well. Chill until serving time.

2. In a small bowl combine remaining 1 tablespoon salad oil, remaining 1 teaspoon onion powder, remaining 1/4 teaspoon cayenne pepper, the black pepper, and salt. Brush all of the oil mixture on the chicken.

3. Place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until chicken is tender and no longer pink (170 degrees ;F), turning once halfway through grilling time.

4. To serve, in a large serving bowl combine salad greens, carrot, red sweet pepper, and green onion. Cut chicken into bite-size pieces. Add chicken and dressing to salad. Toss to coat.

Makes 6 Servings (About 1 Cup Per Serving)

Nutritional Info Per Serving: 
190 calories; 
10 g fat; 
44 mg cholesterol; 
6 g carbohydrates;
19 g protein; 
2 g fiber; 
152 mg sodium

SWEET POTATO CABBAGE SLAW

Sweet Potato Cabbage Slaw

Ingredients:

2 tablespoons canola oil
1 tablespoon lime juice
1 1/2 teaspoons toasted sesame oil
1/2 teaspoon salt
3 cups coarsely grated peeled sweet potato, (about 1 large)
3 cups thinly shredded napa, or Savoy cabbage
4 scallions, trimmed and thinly sliced
1 teaspoon finely minced serrano, or jalapeno pepper with seeds (optional)

Ingredients:

Whisk canola oil, lime juice, sesame oil and salt in a large bowl. Add sweet potato, cabbage, scallions and serrano (or jalapeno), if using; toss to combine. Serve immediately.

Makes 6 Servings (1 Cup Per Serving)

Nutritional Info Per Serving: 
82 calories; 
6 g fat; 
0 mg cholesterol; 
7 g carbohydrates;
1 g protein; 
1 g fiber; 
212 mg sodium

LOW CARB COLESLAW

Ingredients:

1 bag (1 1/2 cups) cabbage
3 Tbsp Fat Free Miracle Whip
2 Tbsp sugar
1 Tbsp. white vinegar
Salt & Pepper to taste

Directions:

Mix fat free mayonnaise, sugar, vinegar, salt and pepper and pour over shredded cabbage. initially this will not look like enough coleslaw dressing but if you wait is will become the right consistency without being goopy.

Red or green cabbage or both can be used for this salad. This is intended to be a low fat, low sodium alternative to standard coleslaw.

Makes 5 Servings

Nutritional Info Per Serving: 
Calories 33; 
Cholesterol: 1.0 mg ;
Sodium: 76.8 mg; 
Total Carbs: 7.9 g; 
Fiber: 0.8 g; 

WW points 1