SALADS

Please check back often for the addition of more of my favorite Salads Recipes

APPLE WALNUT CHICKEN SALAD

5 oz. cooked chicken breast, cut into 1/2-inch to 3/4-inch chunks

1/2 cup chopped celery

3/4 cup chopped apple

1/4 cup chopped walnuts

1 tablespoon raisins

1 tablespoon dried cranberries

1/3 cup prepared low-sugar Italian Salad Dressing

Bibb or Romaine lettuce

In a medium bowl, gently stir together chicken, celery, apple, walnuts, raisins and cranberries.  Pour the dressing over the mixture and toss gently to coat.  Serve on a bed of lettuce. 
SERVES 2 
South Beach Diet Friendly:  Phase 2

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CALIFORNIA CHICKEN SALAD

3 boneless, skinless, whole chicken breasts (approx. 1.5 lbs)

1/4 teaspoon garlic powder

1/4 teaspoon sweet chili powder

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

vegetable oil cooking spray

1 teaspoon olive oil

3 ears of corn, husked

1/2 lb. asparagus stalks (about 10), ends trimmed, cut into thirds

3 plum tomatoes, diced

1/2 small red onion, thinly sliced

2 tablespoons pine nuts

3 slices turkey bacon, cooked & chopped

Sprinkle chicken with garlic and chili powders, salt and pepper.  Coat a large skillet with cooking spray.  Heat skillet over high heat and add oil.  When oil is hot, add chicken.  Reduce heat to medium-high and cook for 6 minutes per side, turning halfway through.  Reduce heat to low and cover.  Cook until chicken is no longer pink inside, 2 to 3 minutes.  Cool chicken and slice thinly.

Boil corn in a medium saucepan 5 minutes; cool, then cut kernels off cob; place in a bowl.  Steam asparagus in 1 inch boiling water 3 minutes; drain and cool 1 minute.  Add to bowl along with remaining vegetables.

Heat a dry pan over medium heat.  Add pine nuts.  Cook, stirring often, until toasted and just fragrant.

Place salad on a platter; top with chicken, bacon and pine nuts.  Dress with a light honey mustard or ranch salad dressing. 

SERVES 4 

South Beach Diet Friendly:  Phase 2

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PEAR AND GORGONZOLA WINTER SALAD

1/2 cup chopped raw walnuts

1 large head butter lettuce, torn into bite-size pieces

2 cored and sliced ripe pears

1/2 cup crumbled Gorgonzola cheese

2 tablespoons chopped, fresh parsley (optional)

Put walnuts in an ungreased skillet over medium-high heat.  Stir nuts or shake pan almost constantly until walnuts are evenly toasted and just fragrant.  Remove from pan immediately and set aside.

Line 4 individual plates with salad; arrange pears on top.  Sprinkle Gorgonzola cheese, toasted walnuts and parsley.  Top with Light Raspberry Vinaigrette dressing.

SERVES 4

South Beach Diet Friendly:  Phase 2

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SMOKED TURKEY, BLACK BEAN, BELL PEPPER AND CORN SALAD

3 cups (approx. 3/4 lb.) diced, cooked smoked turkey breast

1 16-oz can black beans, drained & rinsed

1 1/2 cups fresh corn kernels

1 cup cherry tomatoes, halved

1 cup diced bell peppers (any color)

1/2 cup finely chopped red onion

3 cups Romaine (or lettuce of your choice)

Combine all ingredients except lettuce in a bowl and toss to combine.  Add your choice of light ranch, Italian or honey mustard dressing.  Divide lettuce among 4 plates and top with turkey salad.  SERVES 4  
South Beach Diet Friendly:  Phase 2

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WHEAT BERRY SALAD WITH RED FRUIT

1/3 cup freshly squeezed orange juice

1/3 cup dried cranberries

3 cups cooked wheat berries (recipe follows)

1 large Fuji apple, unpeeled, diced

1/2 cup pecan halves, toasted & coarsely chopped

3 tablespoons extra virgin olive oil

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

Cooking wheat berries:  Place 2 cups hard, red, winter wheat berries in a large, heavy saucepan.  Add 7 cups cold water and 1 teaspoon salt.  Bring to a boil over high heat.  Reduce heat, cover and simmer gently for 1 hour, stirring occasionally.  Drain and rinse.  Cover and refrigerate for up to 2 days, or freeze for up to one month.

Combine orange juice and cranberries in a small bowl.  Let stand for 15 minutes.  Combine cooked wheat berries, apple and pecan s in a large bowl; stir gently.  Drain the cranberries, reserving the juice.  Stir the cranberries into the wheat berry mixture.

Whisk the reserved orange juice, vinegar, and oil in a small bowl until combined.  Season with salt and pepper.  Pour over the salad and stir gently to coat.

Refrigerate for at least 30 minutes to allow the flavors to combine.  Serve cold or at room temperature.
SERVES 6 -- 1 cup per serving
South Beach Diet Friendly:  Phase 2

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