Salads	Soups	Main Dishes
Vegetables	Desserts	Beverages

Salads

Oriental Chicken Salad

Ingredients:
2 cups cooked, shredded chicken
2 cups shredded lettuce
1 can sliced water chestnuts, drained
1 cup bean sprouts
1 Tbsp. fresh ginger, grated
¼ cup tamari or low-sodium soy sauce
1 Tbsp. Sesame oil
2 green onions, chopped
Chopped peanuts to garnish (optional)

Instructions:
Combine shredded chicken, water chestnuts, bean sprouts, and green onion in large bowl. Set aside. Mix ginger, tamari (or soy sauce) and sesame oil until well blended. Pour ginger marinade over chicken mixture. Marinate for 1 hour. Line salad bowl with shredded lettuce and spoon chicken mixture into center. Garnish with chopped green onion and peanuts.

Snow Peas and Pepper Salad

Ingredients:
½ pound snow peas
2 Tbsp. toasted sesame seeds
2 clove garlic, mashed
2 Tbsp. olive oil
2 tsp. sesame oil
2 Tbsp. white wine vinegar
2 large red bell pepper, seeded, cut into strips

Instructions:
Remove tips and strings from peas and cut in half. In salad bowl, combine garlic, oils, and vinegar and mix thoroughly. Add snow peas and bell pepper strips. Season with ground pepper. Prior to serving, toss in sesame seeds. (Serves 4.)

Classic Fruit Salad

Ingredients:
2 apples, cored and chopped
2 pears, cored and chopped
1 orange, peeled and sectioned
1 banana, sliced
1 cup blueberries
¼ cup raisins
¼ cup chopped walnuts
2 tsp. lemon juice
1 cup plain, low-fat yogurt
1 Tbsp. honey

Instructions:
Wash and cut all fruit. Combine in large bowl with raisins and walnuts. Sprinkle with lemon juice to avoid discoloration. Combine yogurt and honey and serve as a side dressing or toss with salad. (Serves 4-6.)

Tuna Surprise

Ingredients:
2 large tomatoes
1 seven-ounce can water-pack or package tuna
1 stalk celery, finely chopped
2 Tbsp. plain, low-fat yogurt
¼ tsp. dill weed
2 Tbsp. sunflower seeds (shelled)
Freshly ground black pepper

Instructions:
Halve tomatoes, and scoop out seeds and enough pulp to form four “bowls.” Combine tuna, celery, yogurt, and dill weed. Stuff tomatoes with tuna mixture and top with sunflower seeds. Season with pepper. (Serves 4.)

Fresh Cabbage and Tomato Salad

1 small head cabbage, sliced thinly
2 medium tomatoes, cut in cubes
1 cup sliced radishes
1/4 teaspoon salt
2 teaspoons olive oil
2 tablespoons rice vinegar (or lemon juice)
1/2 teaspoon black pepper
1/2 teaspoon red pepper
2 tablespoons fresh cilantro, chopped

1. In a large bowl, mix together the cabbage, tomatoes, and
radishes.

2. In another bowl, mix together the rest of the
ingredients and pour over the vegetables.

Yield: 8 servings
Serving size: 1 cup
Each serving provides:
Calories: 41
Total fat: 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 88 mg
Calcium: 49 mg
Iron: 1 mg

Citrus Crunch

Ingredients:
1 bunch Romaine lettuce (washed and torn)
1 cup orange sections
2 Tbsp. chopped peanuts
½ cup bean sprouts

Dressing:
1 cup plain, low-fat yogurt
1 Tbsp. honey
1 tsp. grated orange peel
1 tsp. orange juice

Instructions:
Toss salad ingredients together in large bowl. Chill until serving. Whip dressing ingredients together with wire wisk or fork. Chill. Serve dressing on the side. (Serves 4-6.)

Cucumber Salad

Ingredients:
2 cups cucumber, peeled, and shredded
½ cup chopped fresh dill
2 tsp. white wine vinegar
2 tsp. olive oil
Freshly ground black pepper OR
2 tsp. minced jalapeno pepper
Fresh greens (endive, romaine, spinach leaves, etc.)

Instructions:
Toss all ingredients in bowl. Serve on bed of fresh greens (Serves 4.)

(Source: American Health Magazine)

Beet Salad

Ingredients:
½ lb. Beets
4 shallots, thinly sliced
2 tsp. Red wine vinegar
2 tsp. Balsamic vinegar
2 tsp. Canola oil
Freshly ground pepper

Instructions:
Drop beets into boiling water and cook until easily pierced with fork. Drain, cool, peel, and shred. Toss in bowl with sliced shallot, vinegars and corn oil. Season to taste with pepper. (Serves 4.)

(Source: American Health Magazine)

Spinach-Almond Salad

Ingredients:
4 cups spinach leaves, washed and torn
¼ pound mushrooms, sliced
2 Tbsp. toasted, sliced almonds
2 Tbsp. olive oil
2 Tbsp. tarragon vinegar
½ tsp. crushed tarragon
1/8 tsp. nutmeg
Freshly ground black pepper

Instructions:
Place spinach, mushrooms and almonds in serving bowl. Combine remaining ingredients in saucepan and bring to boil. Pour hot dressing over salad and toss. (Serves 4.)

(Source: American Health Magazine)

Fresh Salsa

6 tomatoes, preferably Roma (or 3 large tomatoes)
1/2 medium onion, finely chopped
1 clove garlic, finely minced
2 serrano or jalape¤o peppers, finely chopped
3 tablespoons cilantro, chopped
juice of 1 lime
1/8 teaspoon oregano, finely crushed
1/8 teaspoon salt
1/8 teaspoon pepper
1/2 avocado, diced

1. Combine all of the ingredients in a glass bowl.

2. Serve immediately or refrigerate and serve within 4 or 5
hours.

Yield: 8 servings
Serving size: 1/2 cup
Each serving provides:
Calories: 42
Total fat: 2 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 44 mg
Calcium: 12 mg
Iron: 1 mg

Summer Slaw

2 cups slivered fresh baby spinach
1 cup grated, peeled and seeded cucumbers
1 cup grated, peeled carrots
1 cup grated red radishes
1 Tbsp. extra virgin olive oil
1 Tbsp. rice vinegar
1/2 tsp. dried oregano
1/2 tsp. dried basil
1/2 cup plain lowfat yogurt (optional)

In large bowl, toss spinach with cucumbers, carrots and radishes. Divide salad into 4 individual serving dishes. In small bowl, combine remaining ingredients for dressing with fork. If creamier dressing is desired, mix in yogurt. Pour into dressing container and serve with salad.

Yield: 4 servings
Calories: 52
Total Fat: 4 g
Saturated fat: less than 1 g
Carbohydrates: 5 g
Protein: less than 1 g
Fiber: 2 g
Sodium: 40 mg

Source: www.aicr.org