Heart-Smart_Recipes_2016_

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

1. 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

1. 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.


2. 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.


3. 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