Sesame Chicken Salad

Toss some crunch into your salad with Chinese noodles and say goodbye to unhealthy Chinese take out forever!

Ingredients (4 servings)

• 1/4 cup maple syrup
• 1/3 cup dark low-sodium soy
• 1/2 cup sweet hot mustard
• 1/2 cup sesame seeds
• 1/4 cup extra-virgin olive oil
• 2 pounds chicken breast tenders
• Black pepper

• 5 to 6 ounces mixed baby greens, 1 bag
• 1 /4 English or seedless cucumber, halved lengthwise then thinly sliced on an angle
• 1 /2 cup shredded carrots, a couple of handfuls
• 4 scallions, thinly sliced on an angle
• 1 each of Green and yellow bell peppers, sliced thin
• 1/4 pound snow peas, sliced on an angle
• Chinese noodles for garnish, perhaps leftover from take out, optional

Directions

·         Combine syrup, soy and sweet hot mustard in a bowl.

·         Season chicken tenders with salt and pepper on both sides. Add chicken tenders to 1/2 of the marinade and coat. Set aside. Reserve the remaining 1/2 for dressing.

·         Preheat a large nonstick skillet over medium high heat.

·         Spread sesame seeds on a sheet of waxed paper or into a shallow dish. Waxed paper will speed your clean up. Dip the tenders into the sesame seeds.

·         Coat the pan with a thin layer of oil. Cook chicken in small batches 3 minutes on each side and remove to plate.

·         Whisk ginger, vinegar and the reserved marinade together then stream in the oil while you are continuing to whisk dressing. 

Combine all of the salad ingredients in a bowl. Toss with dressing and serve, topping with sesame chicken tenders.

Tuna & Tomatoes Provencal

I eat a lot of tuna and this dish from the Mediterranean area of Southern France is delicious!

Total Time: 40 minutes

Ingredients (4 servings)

• 2 cloves garlic, crushed and peeled
• 1/2 teaspoon kosher salt
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons balsamic, or red-wine vinegar
• 2 tablespoons lemon juice
• 1/2 teaspoon freshly ground pepper
• 2 6-ounce cans white albacore tuna, packed in water, drained and flaked
• 1/2 cup diced roasted red peppers
• 1/4 cup chopped pitted black olives
• 1/4 cup chopped fresh basil
• 1/4 cup chopped fresh chives, or scallion greens
• 2 tablespoons drained capers
• 4 large vine-ripened tomatoes
• Several fresh basil leaves for garnish

Preparation

1. Mash garlic and salt into a paste; transfer to a large bowl. Add oil, vinegar, lemon juice and black pepper. Whisk until well blended. Add tuna, red peppers, olives, chopped basil, chives (or scallions) and capers. Toss gently to combine.
2. Slice tomatoes 1/2 inch thick and arrange on a serving platter. Sprinkle tuna mixture evenly over tomatoes. Let stand 20 minutes to let flavors meld. Garnish with whole basil leaves just before serving.

Nutrition

Per serving: 180 calories; 6 g fat ( 1 g sat , 4 g mono ); 35 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 18 g protein; 2 g fiber; 342 mg sodium; 317 mg potassium.

** Be sure to buy domestic albacore to keep the mercury to a minimum.

Pineapple-Raspberry Parfaits

You won't mind serving dessert on a busy weeknight after assembling these quick parfaits.

Total Time: 5 minutes

Ingredients (4 servings)

• 2 8-ounce containers (2 cups) nonfat peach yogurt
• 1/2 pint fresh raspberries, (about 1 1/4 cups)
• 1 1/2 cups fresh, frozen or canned pineapple chunks

Preparation

Divide and layer yogurt, raspberries and pineapple into 4 glasses.

Nutrition

Per serving: 109 calories; 0 g fat ( 0 g sat , 0 g mono ); 2 mg cholesterol; 23 g carbohydrates; 5 g protein; 3 g fiber; 58 mg sodium; 113 mg potassium.

Mediterranean Apple Dessert

Ingredients: (4 servings)

• 1/2 cup sifted all-purpose flour
• 2 teaspoons baking powder
• 1/2 teaspoon salt
• 1 egg
• 1 cup brown sugar, packed
• 2 teaspoons vanilla
• 1 cup chopped almonds
• 2 cup chopped peeled apples

Preparation:

Sift together the flour, baking powder, and salt; set aside. In a mixing bowl, beat egg and sugar together until creamy. Stir in sifted dry ingredients, blending well. Stir in vanilla, chopped nuts, and chopped apples.

Spoon batter into a well-greased 10-inch pie plate and bake at 350° for 35 minutes. Sprinkle more nuts over the top, if desired, and serve warm.