Balsamic Vinaigrette

This is my favorite homemade dressing that I eat everyday on my green salads. The recipe is made healthier by adding more vinegar than oil, exactly the opposite of a traditional vinaigrette and no salt. I use a 12 oz bottle to make mine…easier math ;-)

Prep Time: 5 minutes 

Ingredients:

Balsamic vinegar (As needed)
Extra-Virgin olive oil (As needed)

2 tablespoons Herbes De Provence
(1 teaspoon each of thyme, basil, savory, lavender and fennel or you can buy pre-mixed at your local market)

Directions:

• Fill dressing bottle with a 60-40% ratio of vinegar to oil.
• Add the Herbes De Provence.
• Shake bottle to blend all ingredients together.

Let sit for 2 hours before using so that the flavors can meld. Do NOT store in frig or the olive oil will congeal, store in your pantry and this delicious dressing will keep for at least two weeks.

Red Pepper Salsa

This deep, vibrant red salsa is beautifully tasty!

Ingredients (4 Servings)

·  2 teaspoons canola oil, divided

·  2 garlic cloves, minced

·  1 tablespoon finely chopped fresh ginger

·  1/2-1 teaspoon crushed red pepper

·  1/2 cup rice-wine vinegar

·  2-4 tablespoons honey

·  1 ripe papaya, peeled, seeded and diced

·  1 red bell pepper, roasted, peeled, seeded and diced

·  2 tablespoons lime juice

·  Freshly ground black pepper, to taste

Preparation

·  Heat 1 teaspoon oil in a nonstick skillet over medium heat. Add garlic, ginger and red pepper and sauté until the garlic begins to brown, about 2-3 minutes.

·  Add vinegar, 2 tablespoons honey and half of the papaya; cook until the papaya starts to fall apart and thicken the sauce, 6 to 8 minutes.

·  Add the remaining papaya and roasted red peppers and cook until the salsa is just warmed through. Do not overcook; you want to preserve the diced raw papaya texture.

·  Season with lime juice and black pepper. Remove from the heat and set aside.

Mango Salsa

This is a deliciously colorful salsa that goes well with meat, poultry and seafood dishes.

Ingredients

• 1 large or 2 med mango, peeled and diced
• 1 tablespoon finely chopped jalapeno
• 2 cloves garlic-minced
• 1/3 cup diced red onion
• Juice of 2 limes
• 1/3 cup roughly chopped cilantro leaves
• Salt and pepper

Preparation

1. Combine mango, onion, garlic, Cilantro, Jalapeno (if using), lime juice, vinegar and brown sugar in a medium bowl.

Curried Chicken with Mango Salsa

If you don't want to heat up your kitchen you can cook the chicken on the grill instead; grill on high heat, 6 to 8 minutes per side. Make it a meal: Serve with a healthy brown rice.



4 servings (1 breast & about 1/2 cup salad each)
Total Time: 45 minutes

Ingredients (Chicken)

• 1/2 cup low-fat plain yogurt
• 2 tablespoons mango chutney
• 2 teaspoons curry powder, mild or hot
• 4 bone-in or boneless and skinless chicken breasts

Preparation (Chicken)

1. Position rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.
2. Whisk yogurt, chutney and curry powder in a medium bowl. Add chicken; turn to coat. Remove the chicken from the sauce and transfer to the prepared broiler pan.
3. Broil the chicken until the coating is charred in spots, 12 to 15 minutes. Turn the chicken over and continue cooking until it is slightly charred and cooked through, 12 to 15 minutes more. 

Ingredients (Mango Salsa)

• 1 mango, diced
• 1/4 cup red onion, finely diced
• 1 garlic clove, minced
• 1 tablespoon finely chopped Jalapeno (Optional)
• Juice of 1 lime
• 4 tablespoons chopped fresh Cilantro
• 1 tablespoons red-wine vinegar
• 1 teaspoons brown sugar

Preparation (Salsa)

1. Combine mango, onion, garlic, Cilantro, Jalapeno (if using), lime juice, vinegar and brown sugar in a medium bowl. Serve the chicken with the mango salsa on the side, as a bed for the chicken or over the chicken.

Nutrition

Per serving: 289 calories; 12 g fat ( 3 g sat , 5 g mono ); 101 mg cholesterol; 16 g carbohydrates; 29 g protein; 1 g fiber; 308 mg sodium; 403 mg potassium.