38 Heart-Smart Recipes
Spinach-Chicken Salad with
Mango Dressing
SERVINGS 4 (2^2 ⁄ 3 cups each)
PREP 20 minutes CHILL 2 to 24 hours
1 large ripe mango, halved, seeded,
peeled, and cut into^3 ⁄ 4 -inch
pieces
4 Tbsp. coarsely chopped cashews
1 Tbsp. olive oil
1 Tbsp. water
(^1) ⁄ 4 tsp. salt
(^1) ⁄ 4 tsp. black pepper
1 5-oz. pkg. fresh baby spinach
1 medium red sweet pepper, seeded
and sliced
12 oz. cooked skinless, boneless
chicken breast, sliced
- For dressing, in a food processor or
blender combine one-fourth of the
mango, 1 tablespoon of the cashews,
and the next four ingredients (through
black pepper). Cover and process until
smooth. Divide dressing among four
small containers. Cover; chill 2 to
24 hours. Divide remaining nuts among
four small resealable plastic bags.
2. Divide spinach among four salad
containers. Top with sweet pepper,
chicken, and the remaining mango.
Cover and chill 2 to 24 hours.
3. To serve, drizzle one dressing portion
over one salad portion. Top with one
portion of cashews.
PER SERVING: 234 CAL. | 10 G TOTAL FAT
(2 G SAT. FAT) | 54 MG CHOL.
255 MG SODIUM | 16 G CARB. | 3 G FIBER
11 G SUGARS | 21 G PRO.
Orzo-Chicken Salad
SERVINGS 4 (about 1 cup salad +^1 ⁄ 4 cup
dressing each)
PREP 30 minutes CHILL 2 to 24 hours
(^2) ⁄ 3 cup dried whole wheat or regular
orzo pasta
1 cup fresh or frozen whole
kernel corn
2 cups shredded or chopped cooked
chicken breast
1 cup grape tomatoes, halved
(^1) ⁄ 4 cup snipped fresh cilantro
(^1) ⁄ 2 cup crumbled reduced-fat feta
cheese (2 oz.)
1 lime
1 small avocado, seeded, peeled,
and cut up
4 cloves garlic, minced
(^1) ⁄ 2 tsp. crushed red pepper
(^1) ⁄ 4 tsp. salt
- In a medium saucepan cook orzo
according to package directions, adding
corn the last 1 minute of cooking; drain.
Rinse with cold water; drain. Divide orzo
among four salad containers. Top with
chicken, tomatoes, and cilantro. Sprinkle
with cheese. Cover; chill 2 to 24 hours. - For dressing, remove^1 ⁄ 2 teaspoon
zest and squeeze^1 ⁄ 4 cup juice from lime.
In a blender or food processor combine
zest, juice,^1 ⁄ 3 cup water, and remaining
ingredients. Cover; blend until smooth.
Divide dressing among four small
containers. Cover; chill 2 to 24 hours. - To serve, drizzle one dressing portion
over one salad portion. Cover and shake,
or toss with a fork, to combine.
PER SERVING: 321 CAL. | 10 G TOTAL FAT
(3 G SAT. FAT) | 65 MG CHOL.
439 MG SODIUM | 30 G CARB. | 7 G FIBER
3 G SUGARS | 30 G PRO.
SPINACH-CHICKEN SALAD
WITH MANGO DRESSING