Heart-Smart_Recipes_2016_

42 Heart-Smart Recipes

GINGER-CHICKEN

SALAD

Ginger-Chicken Salad

SERVINGS 4 (^3 ⁄ 4 cup salad + about

1 1 ⁄ 2 Tbsp. dressing each)

PREP 20 minutes CHILL 2 to 24 hours

2 cups finely chopped cooked

chicken breast

2 cups shredded cabbage with

carrot (coleslaw mix)

(^1) ⁄ 2 cup finely chopped carrot
(^1) ⁄ 4 cup chopped green onions
2 Tbsp. chopped unsalted
dry-roasted peanuts
1 tsp. grated fresh ginger
(^1) ⁄ 3 cup drained canned crushed
pineapple
(^1) ⁄ 3 cup light Asian salad dressing

1. In four salad containers layer the
   first six ingredients (through ginger).
   Top with pineapple; cover. Divide
   dressing among four small containers;
   cover. Chill all 2 to 24 hours.


2. To serve, drizzle one dressing portion
   over one salad portion. Cover and shake,
   or toss with a fork, to combine.
   PER SERVING: 221 CAL. | 8 G TOTAL FAT
   (2 G SAT. FAT) | 60 MG CHOL.
   273 MG SODIUM | 12 G CARB. | 2 G FIBER
   9 G SUGARS | 23 G PRO.

Roast Pork Salad with

Ginger-Pineapple Dressing

SERVINGS 4 (3 oz. pork + 1^1 ⁄ 2 cups

greens +^1 ⁄ 2 cup fruit + about^1 ⁄ 4 cup

dressing each)

PREP 25 minutes ROAST 20 minutes

CHILL 2 to 24 hours

12 oz. pork tenderloin

(^1) ⁄ 8 tsp. salt
(^1) ⁄ 8 tsp. black pepper
2 Tbsp. honey mustard
6 cups torn romaine and/or spinach
2 cups fresh or canned pineapple
chunks and/or sliced fresh
nectarines or peaches
Cracked black pepper (optional)
1 recipe Ginger-Pineapple Dressing

1. Preheat oven to 425°F. Trim fat
   from meat. Sprinkle pork with salt
   and pepper. Place pork on rack in a
   shallow roasting pan. Roast 15 minutes.
   Spoon mustard over pork. Roast 5 to
   10 minutes more or until done (145°F).
   Cool completely. Thinly slice pork.


2. In four salad containers layer greens,
   pork, and fruit. If desired, sprinkle with
   cracked black pepper. Divide Ginger-
   Pineapple Dressing among four small
   containers. Cover and chill salads and
   dressing 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.
   GINGER-PINEAPPLE DRESSING In a bowl
   stir together^1 ⁄ 4 cup low-fat mayonnaise,

(^1) ⁄ 4 cup unsweetened pineapple juice
or orange juice, 1 tablespoon honey
mustard, and 1 teaspoon grated
fresh ginger.
PER SERVING: 224 CAL. | 6 G TOTAL FAT
(1 G SAT. FAT) | 60 MG CHOL.
281 MG SODIUM | 19 G CARB. | 2 G FIBER
14 G SUGARS | 19 G PRO.
Basil-Quinoa Salad
SERVINGS 6 (^3 ⁄ 4 cup quinoa mixture +
(^2) ⁄ 3 cup spinach each)
PREP 30 minutes CHILL 2 to 24 hours
1 cup fresh basil leaves
2 Tbsp. grated Parmesan cheese
2 Tbsp. lemon juice
ROAST PORK SALAD WITH
GINGER-PINEAPPLE DRESSING
2 Tbsp. olive oil
4 cloves garlic, minced
(^1) ⁄ 4 tsp. salt
(^1) ⁄ 4 tsp. black pepper
1 15-oz. can no-salt-added
red kidney beans, rinsed and
drained, or 1^3 ⁄ 4 cups cooked
red kidney beans
1 cup chopped yellow sweet pepper
(^1) ⁄ 2 cup chopped, seeded tomato
(^1) ⁄ 2 cup sliced green onions
2 cups cooked quinoa*
4 cups baby spinach or arugula

1. For dressing, place basil in a food
   processor. Add the next six ingredients
   (through black pepper). Cover and
   process until nearly smooth, stopping
   to scrape down sides of processor as
   needed. Divide among four small
   containers.


2. In a bowl stir together the next four
   ingredients (through green onions).
   Divide spinach among four salad
   containers. Top with quinoa and bean
   mixture. Cover and chill 2 to 24 hours.


3. To serve, add one dressing portion
   to salad portion. Toss with a fork to
   combine.
   *TIP To make 2 cups cooked quinoa, in a
   fine-mesh sieve rinse^1 ⁄ 2 cup quinoa
   under cold running water; drain. In a
   small saucepan combine 1^1 ⁄ 4 cups water,
   the quinoa, and^1 ⁄ 4 teaspoon salt. Bring
   to boiling; reduce heat. Simmer, covered,
   15 minutes. Cool slightly. Drain any
   remaining liquid.
   PER SERVING: 177 CAL. | 6 G TOTAL FAT
   (1 G SAT. FAT) | 1 MG CHOL. | 235 MG SODIUM
   24 G CARB. | 8 G FIBER | 1 G SUGARS | 8 G PRO.