Asian Salad

Prep: 25 min Yield: 4 servings

INGREDIENTS: 1-11 oz can 8 c. c. 1 package c. 1 2 c. Mandarin oranges Cabbage or lettuce Cashews or peanuts Crushed Ramen noodles, uncooked Chopped green onion Red bell pepper, sliced Broccoli florets Toasted Asian Sesame dressing

DIRECTIONS:

1. Chop green onion, bell pepper, and broccoli.

2. 3. 4. Crush nuts and ramen noodles. Combine lettuce, green onion, bell pepper, broccoli, ramen, and nuts in large bowl. Add mandarin oranges Serve with Asian dressing

Spinach Poppy Seed Salad

INGREDIENTS: 1 Tbsp c. c. c. 1 tsp tsp 1 c. 1 package 1 head c. 3 1 c. c. DIRECTIONS: Poppy seeds Red or white wine vinegar Canola oil Sugar Salt Dry mustard Onion, thinly sliced Sliced mushrooms Bagged fresh spinach Romaine lettuce Toasted almonds Hard-boiled eggs, sliced Sliced strawberries Cubed cooked chicken (optional)

1. Dressing: (make at least 4 hours in advanced) Mix first 8

ingredients (poppy seeds through mushrooms) together in a container and chill. 2. 3. 4. Wash and chop lettuce; place in a bowl; add spinach Before serving, drain onion and mushrooms from dressing and place on top of lettuce Sprinkle with egg, strawberries, almonds, and chicken (optional)

Mediterranean Salad with Artichokes, Penne, and Sun-dried Tomatoes

Prep: 35 min Yield: 4 servings

INGREDIENTS: 1 c. c. 2 Tbsp 1 Tbsp 1 head 1 can (15oz) 1 can (14oz) 4 oz (1 c.) DIRECTIONS: Ground Pepper Penne pasta Sun-dried tomatoes, thinly sliced lengthwise Italian Dressing Dijon mustard Romaine lettuce, torn into bit-sized pieces Cannellini beans, rinsed and drained Artichoke hearts (water packed), drained and quartered Feta, crumbled

1. In a large saucepan of boiling water, cook pasta until 1

minute short of al dente. 2. 3. Add sun-dried tomatoes, and cook until tender and pasta is al dente, 1 minute more Drain pasta and tomatoes, rinse under cold water, and drain again; transfer to a large bowl.

4. Dressing: In a large bowl, whisk together vinegar, oil,

mustard, and 1 Tbsp water, season with pepper. 5. Add pasta and tomatoes, romaine, beans, artichoke hearts, and feta; toss until combined, and serve immediately.

Broccoli-Raisin Salad
Yield: 6 servings

INGREDIENTS: 1 large head c. 1/3 c. c. c. 2 Tbsp c. Broccoli, washed and trimmed Onion, chopped Raisins Chopped walnuts, toasted Light miracle whip Vinegar sugar

DIRECTIONS:

1. Cut broccoli into small florets, peel the stem and cut into
pieces. 2. 3. Combine broccoli, onions, raisins, and nuts. In a small separate bowl, make dressing of miracle whip, vinegar, and sugar.

4. Refrigerate until ready to serve.

5. Toss before serving.

Caribbean Cobb Salad

Prep: 28 min Yield: 4 servings

INGREDIENTS: 4 c. 1 lb 1 c. 1 c. c. c. 1 can (15oz) c. (2oz) 2/3 c. c. Romaine lettuce, torn and washed Medium shrimp, cooked and peeled Papaya, peeled and cubed Pineapple, cubed Avocado, chopped Red or green bell pepper, chopped Black beans, rinsed and drained Shredded Monterey-Jack cheese Orange Soy Vinaigrette (see recipe) Cashews, chopped and toasted

DIRECTIONS:

1. Arrange lettuce on a serving platter.

2. Spoon shrimp down center of platter; arrange papaya, pineapple, avocado, bell pepper, black beans, and cheese in rows on either side of shrimp. Drizzle Orange-Soy vinaigrette over salad; sprinkle with cashews.

3.

Orange-Soy Vinaigrette
Prep: 5 min Yield: 2/3 c.

INGREDIENTS: c. c. 1 Tbsp 1 Tbsp 1 Tbsp 1 Tbsp 1 tsp 1 tsp Orange juice Pineapple juice Minced fresh parsley Lime juice Soy Sauce Italian dressing Dark sesame oil Lemon pepper

DIRECTIONS:

1.

Combine all ingredients in a small bowl; cover and chill.

Seafood Basil Pasta Salad

Prep: 25 min Yield: 8 servings

INGREDIENTS: 1 lb 2 c. 2 c. (1 pint) c. c. c. c. 4 tsp 2 Tbsp tsp 1 clove Seafood (crab, shrimp, or both) Cooked whole wheat pasta (rotini, wide noodles, penne) Cherry/grape tomatoes, halved (or chopped tomato) Green bell pepper, chopped Celery, chopped Lemon juice Chopped onion, sauted or c. chopped green onion basil ( or c. chopped fresh) Dried Italian dressing Black pepper Garlic, minced

DIRECTIONS: 1. Combine all ingredients in a large bowl. Cover and chill at least 8 hours.

Lime Chicken
Prep: 20 min Yield: marinade for 1.5 lb chicken

INGREDIENTS: 1.5 lb 2 Tbsp 2 Tbsp tsp Uncooked boneless, skinless chicken breast Lime juice Caesar or Italian dressing Garlic powder

DIRECTIONS:

1. Mix
2.

all ingredients together.

Tenderize chicken and

pierce. Pour marinade over chicken and refrigerate 24 hours. Place chicken and marinade in skillet over medium heat. Cook about 7 minutes. Shred chicken with two forks and continue to cook until no pink color remains.

Southwest Salad
Yield: 4 servings

INGREDIENTS: 1 c. 1 c. 1 1 head 1 1 c. 1 can 4 c. Frozen corn kernels Black beans Large tomato Romaine lettuce, torn Red bell pepper, chopped Avocado, chopped Mango, chopped Olives, sliced Refried beans Tortilla chips, crushed (or Tortilla bowls-see recipe) Lime chicken (see recipe) Ranch dressing

DIRECTIONS:

1. Marinate chicken in lime chicken marinade and follow

lime chicken recipe. 2. Chop all fruit and vegetables and combine in a large bowl.

3. Make tortilla bowls if desired.

4. Combine refried beans with cup water. medium heat until warm. Heat over

5.

Line each tortilla bowls with cup refried beans. Top with crushed tortilla chops. Fill bowl with 2 cups salad mixture. Top with hot chicken. Drizzle with ranch dressing and crushed tortilla chips, if desired.

6. 7.

Tortilla Bowls
Prep: 2 min bake 10 min

INGREDIENTS: Soft tortilla shells Cooking spray

DIRECTIONS:

1. Place each tortilla over an inverted 10-oz. custard cup

coated with cooking spray. Bake at 400o for 10 minutes or until crisp 2. Cool tortilla completely on racks cups wire

Cornmeal Crusted Flounder Salad

INGREDIENTS: 4 1 tsp 1 Tbsp c. 1 tsp 4 (6 oz) 2 Tbsp 6 c. 1 large 1 c. 2 Tbsp DIRECTIONS: Whole wheat tortillas, cut into strips Cooking spray Chili powder, divided Whole wheat flour Yellow cornmeal Onion powder Tilapia fillets Miracle whip Romaine lettuce, chopped Red bell pepper, chopped Tomato, chopped Red onion, thinly sliced Fresh parsley, chopped Tartar sauce for dressing (see recipe)

1. Preheat oven to 425

2.

Place tortilla strips on a baking sheet, lined with foil. Lightly coat tortilla strips with cooking spray. Sprinkle strips with tsp chili powder. Bake for 10 minutes or until crisp. BE CAREFUL NOT TO BURN. Set aside. Combine flour, cornmeal, onion powder, and remaining tsp chili powder in shallow dish. Brush fillets with miracle whip. Dredge fish in cornmeal mixture.

3.

Cornmeal Crusted Flounder Salad

4. 5. Broil fish in oven for about 7 minutes. when flake easily with a fork. Fish are done

Combine romaine, bell pepper, tomato, onion, and parsley in a large bowl. Place

6. Place 1 cups salad mixture on each of 4 plates.

1 fish fillet on each salad; top with tortilla strips and tartar sauce.

Tartar Sauce
Prep: 5 min chill 1 hour Yield: 1 c. sauce

INGREDIENTS: 1 c. 2 Tbsp 2 Tbsp 1 Tbsp Miracle whip Dill pickle, finely chopped Fresh parsley, chopped Onion, grated

DIRECTIONS:

1. In small bowl, mix all ingredients.

2. Cover and refrigerate about 1 hour or until chilled.

Chicken Chop Salad

INGREDIENTS: lb 2 1 large 1 1 c. 1 head Chicken breast Hard boiled eggs Tomato Cucumber Black olives Croutons Romaine lettuce Ranch dressing

DIRECTIONS:

1.

Mix all ingredients.

Green Bean Salad Amandine

Yield: 5, 1 cup servings

INGREDIENTS: 1 lbs 1 Tbsp 2 tsp 1 tsp 1 Tbsp Green beans Apple Cider Vinegar Italian dressing Dijon mustard Sliced almonds, toasted

DIRECTIONS:

1. Grease skillet with cooking spray.

over medium-high heat. 2. 3. Steam green beans 8 minutes.

Toast almonds in pan

Combine vinegar, dressing, mustard, and pepper in a medium bowl. Stir with a whisk until well blended. Add beans to vinegar mixture; toss well to coat. Sprinkle with almonds.