Heart-Smart_Recipes_2016_

40 Heart-Smart Recipes

Chopped Chef’s Salad

SERVINGS 4 (2 cups salad + about 1 Tbsp.

dressing each)

PREP 30 minutes CHILL 2 to 24 hours

4 hard-cooked eggs

8 cups chopped romaine and/or

iceberg letuce

8 oz. cooked turkey breast, chopped

1 medium cucumber, seeded and

chopped

(^2) ⁄ 3 cup chopped tomato
(^1) ⁄ 2 cup shredded reduced-fat sharp
cheddar cheese
2 Tbsp. white wine vinegar
4 tsp. olive oil
1 Tbsp. snipped fresh basil, thyme,
and/or oregano, or 1 tsp. dried
Italian seasoning, crushed
(^1) ⁄ 2 tsp. Dijon-style mustard
(^1) ⁄ 4 tsp. black pepper
(^1) ⁄ 8 tsp. salt

1. Halve each egg. Remove yolks and
   reserve for another use. Chop egg
   whites. In four salad containers layer
   the next four ingredients (through

tomato), the egg whites, and cheese.

Cover and chill 2 to 24 hours. In a small

screw-top jar combine the remaining

ingredients. Cover and shake well.

Divide dressing among four small

containers. Cover and chill 2 to 24 hours.

2. To serve, shake dressing. Drizzle one
   dressing portion over one salad portion.
   Cover and shake, or toss with a fork, to
   combine.
   PER SERVING: 212 CAL. | 9 G TOTAL FAT
   (3 G SAT. FAT) | 50 MG CHOL.
   333 MG SODIUM | 8 G CARB. | 3 G FIBER
   4 G SUGARS | 26 G PRO.

Black-Eyed Pea Salad

SERVINGS 4 (about 1 cup each)

PREP 20 minutes CHILL 2 to 24 hours

(^1) ⁄ 2 cup chopped yellow sweet pepper
(^1) ⁄ 4 cup chopped green sweet pepper
(^1) ⁄ 4 cup chopped red sweet pepper
(^1) ⁄ 4 cup chopped red onion
1 fresh serrano chile pepper,
stemmed, seeded, and thinly
sliced*
1 clove garlic, minced
1 11-oz. pkg. steamed ready-to-
eat black-eyed peas, rinsed and
drained, or one 15-oz. can
black-eyed peas, rinsed and
drained
(^2) ⁄ 3 cup chopped roma tomatoes
(^1) ⁄ 4 cup seasoned rice vinegar
1 Tbsp. olive oil
Salt and black pepper

1. In four salad containers layer the
   first six ingredients (through garlic). Top
   with black-eyed peas and tomatoes. In a
   bowl whisk together vinegar, oil, and salt
   and pepper to taste. Drizzle evenly over
   each salad. Cover and chill 2 to 24 hours.
   To serve, shake each salad, or toss with
   a fork, to combine.
   *TIP Chile peppers contain oils that
   can irritate your skin and eyes. Wear
   plastic or rubber gloves when working
   with them.
   PER SERVING: 203 CAL. | 4 G TOTAL FAT
   (0 G SAT. FAT) | 0 MG CHOL.
   240 MG SODIUM | 31 G CARB. | 6 G FIBER
   5 G SUGARS | 11 G PRO.

CHOPPED CHEF’S SALAD

BE SODIUM-SMART

Precooked meats save you

preparation time, but be sure

to read labels and choose

those with the lowest sodium

possible. A smarter option is

to roast or grill your own meat,

giving you complete control of

sodium content.