FETA-OLIVE-CHICKEN SALAD WITH ORANGE- MUSTARD VINAIGRETTE
1 yellow pepper, cut into 1/2-inch dice 1 red bell pepper, cut into 1/2-inch dice 1 cup radishes, thinly sliced 6 ribs celery, chopped 8 cups shredded romaine lettuce 1 (6-ounce) jar marinated artichokes, drained 1/2 cup pitted Kalamata olives 12 ounces cooked chicken breast, cut into bite-size pieces 1/4 cup crumbled feta cheese 1 teaspoon Dijon mustard 3 tablespoons orange juice 2 tablespoons extra-virgin olive oil
1. Combine the peppers, radishes, celery, lettuce, artichokes, olives, chicken and feta in a bowl. 2. Whisk together the Dijon, orange juice and olive oil. Toss with the salad and serve immediately. Makes 4 servings.
Nutritional analysis for each serving: 374 calories, 32 g protein, 7 g fiber, 21 g fat, 3 g saturated fat, 744 mg sodium
SPICY THAI BEEF AND TOMATO SALAD
1 tablespoon light soy sauce 1/2 teaspoon Asian chili paste, divided (or adjust to taste) 1 pound flank steak 3 tablespoons fresh lime juice 1 tablespoon fish sauce 1/3 cup sliced scallions 1/4 cup chopped fresh cilantro 2 medium tomatoes (about 12 ounces) cut into 1/4-inch-thick wedges
1. Coat broiler pan with cooking spray. Preheat broiler. 2. Combine soy sauce and 1/4 teaspoon of the chili paste; brush over the flank steak. Broil, turning once, until cooked to the desired degree of doneness, 5 to 6 minutes on each side. Remove from oven and let stand 5 minutes before cutting across the grain on the diagonal into very thin slices. Cut slices into 2-inch lengths. 3. Combine remaining 1/4 teaspoon of the chili paste with the lime juice, fish sauce, scallions and cilantro. Toss with the tomatoes; stir in the beef; and serve. Makes 4 servings.
Nutritional analysis for each serving: 245 calories, 33 g protein, 1 g fiber, 10 g fat, 4 g saturated fat, 568 mg sodium
SHRIMP, FARFALLE AND TWO PEAS
8 ounces farfalle 1 cup fresh peas or frozen peas, thawed 2 cups fresh sugar snaps 11/2 pounds peeled shrimp 1/2 teaspoon salt 3 tablespoons extra-virgin olive oil, divided 2 teaspoons Dijon mustard 1 tablespoon red wine or sherry vinegar 1 tablespoon lemon juice 2 teaspoons fresh tarragon, chopped (or scant 1/2 teaspoon dried)
1. Bring a large pot of lightly salted water to a boil; add pasta and cook 8 minutes, or until nearly but not quite cooked through. Add the peas and cook until bright green; add the sugar snaps, and drain pasta and vegetables into a colander. 2. Toss shrimp with salt. Heat 1 tablespoon oil in a large, nonstick pan over medium high. Add the shrimp, and cook 2 minutes; turn and cook the shrimp until no longer translucent in the center, about 2 minutes longer. Remove from skillet. 3. Whisk together the mustard, vinegar, remaining 2 tablespoon oil, lemon juice and tarragon. Toss with the shrimp, pasta and vegetables. Makes 4 servings.
Nutritional analysis for each serving: 524 calories, 45 g protein, 4 g fiber, 14 g fat, 2 g saturated fat, 607 mg sodium
Tip: To avoid overcooking shrimp, turn them over as soon as undersides are pink, then remove from pan when they are no longer translucent in the center. Don't wait for them to curl into a tight "c" shape.