Combine lemon juice, soy sauce, fresh ginger, lemon pepper, and garlic to make a kickin marinade for grilled chicken. Fruit salsa adds sweetness and crunch to this tropical dish.
Ingredients:
Chicken:
1/2 cup fresh lemon juice (about 4 lemons)
1/2 cup low-sodium soy sauce
1 tablespoon minced peeled fresh ginger
1 tablespoon lemon pepper
2 garlic cloves, minced
6 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
Salsa:
1 1/2 cups cubed pineapple
3/4 cup cubed peeled kiwifruit (about 3 kiwifruit)
3/4 cup coarsely chopped orange sections
1/2 cup chopped peeled mango
1/2 cup diced red onion
2 tablespoons chopped fresh cilantro
1 1/2 teaspoons ground cumin
1/4 teaspoon salt
1/8 teaspoon black pepper
1 small jalapeno pepper, seeded and chopped
Preparation:
To prepare chicken, combine the juice, soy sauce, ginger, lemon pepper, and garlic in a large zip-top plastic bag. Add chicken to bag; seal and shake to coat. Marinate in refrigerator 1 hour, turning once.
Prepare grill or broiler.
Remove chicken from bag; discard marinade. Place chicken on grill rack or broiler pan coated with cooking spray; cook 5 minutes on each side or until chicken is done.
To prepare salsa, combine pineapple and remaining ingredients, tossing gently. Serve with chicken.
Combine lemon juice, soy sauce, fresh ginger, lemon pepper, and garlic to make a kickin marinade for grilled chicken. Fruit salsa adds sweetness and crunch to this tropical dish.
Ingredients:
Chicken:
1/2 cup fresh lemon juice (about 4 lemons)
1/2 cup low-sodium soy sauce
1 tablespoon minced peeled fresh ginger
1 tablespoon lemon pepper
2 garlic cloves, minced
6 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
Salsa:
1 1/2 cups cubed pineapple
3/4 cup cubed peeled kiwifruit (about 3 kiwifruit)
3/4 cup coarsely chopped orange sections
1/2 cup chopped peeled mango
1/2 cup diced red onion
2 tablespoons chopped fresh cilantro
1 1/2 teaspoons ground cumin
1/4 teaspoon salt
1/8 teaspoon black pepper
1 small jalapeno pepper, seeded and chopped
Preparation:
To prepare chicken, combine the juice, soy sauce, ginger, lemon pepper, and garlic in a large zip-top plastic bag. Add chicken to bag; seal and shake to coat. Marinate in refrigerator 1 hour, turning once.
Prepare grill or broiler.
Remove chicken from bag; discard marinade. Place chicken on grill rack or broiler pan coated with cooking spray; cook 5 minutes on each side or until chicken is done.
To prepare salsa, combine pineapple and remaining ingredients, tossing gently. Serve with chicken.
Double-skewering scallops makes turning them on the grill easier. Just thread the scallops onto a skewer, then run another one through the scallops parallel to the first.
Ingredients:
30 sea scallops (about 2 1/4 pounds)
4 medium red bell peppers (about 2 pounds)
2 cups fat-free, less-sodium chicken broth
1/2 cup dry white wine
1 1/2 teaspoons chopped fresh or 1/2 teaspoon dried basil, crumbled
2 tablespoons chilled butter, cut into small pieces
1/4 teaspoon salt
Cooking spray
Fresh basil (optional)
Preparation:
Thread 5 scallops onto each of 6 (12-inch) skewers. Cover and chill.
Preheat broiler.
Cut peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag. Seal and let stand 10 minutes. Peel peppers, and discard skins. Place peppers, broth, and wine in a blender; process until smooth. Combine pepper mixture and basil in a skillet. Bring to a boil; cook until reduced to 1 1/2 cups (about 5 minutes). Reduce heat to medium-low; gradually add butter, stirring until melted. Cover and keep warm.
Prepare grill.
Sprinkle kabobs with salt; place on grill rack coated with cooking spray. Grill 2 1/2 minutes on each side or until done. Serve with bell pepper sauce. Garnish with fresh basil, if desired.
Double-skewering scallops makes turning them on the grill easier. Just thread the scallops onto a skewer, then run another one through the scallops parallel to the first.
Ingredients:
30 sea scallops (about 2 1/4 pounds)
4 medium red bell peppers (about 2 pounds)
2 cups fat-free, less-sodium chicken broth
1/2 cup dry white wine
1 1/2 teaspoons chopped fresh or 1/2 teaspoon dried basil, crumbled
2 tablespoons chilled butter, cut into small pieces
1/4 teaspoon salt
Cooking spray
Fresh basil (optional)
Preparation:
Thread 5 scallops onto each of 6 (12-inch) skewers. Cover and chill.
Preheat broiler.
Cut peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag. Seal and let stand 10 minutes. Peel peppers, and discard skins. Place peppers, broth, and wine in a blender; process until smooth. Combine pepper mixture and basil in a skillet. Bring to a boil; cook until reduced to 1 1/2 cups (about 5 minutes). Reduce heat to medium-low; gradually add butter, stirring until melted. Cover and keep warm.
Prepare grill.
Sprinkle kabobs with salt; place on grill rack coated with cooking spray. Grill 2 1/2 minutes on each side or until done. Serve with bell pepper sauce. Garnish with fresh basil, if desired.
This dish was inspired by the street vendors who sell mangoes-on-a-stick and other delicious snacks in Chicago's Latino neighborhoods. It's simple, refreshing, colorful, a little bit unusual, and perfect as a side dish at a summer barbecue." -Katie Schnorr, Forestville, WI
Ingredients:
4 cups diagonally cut thinly sliced seeded peeled cucumber (about 2 medium)
2 cups thinly sliced peeled mango (about 2 medium)
3 tablespoons fresh lime juice
1/4 teaspoon salt
1/4 teaspoon ground red pepper
Preparation:
Combine all ingredients in a medium bowl; toss gently. Let stand 15 minutes before serving.
This dish was inspired by the street vendors who sell mangoes-on-a-stick and other delicious snacks in Chicago's Latino neighborhoods. It's simple, refreshing, colorful, a little bit unusual, and perfect as a side dish at a summer barbecue." -Katie Schnorr, Forestville, WI
Ingredients:
4 cups diagonally cut thinly sliced seeded peeled cucumber (about 2 medium)
2 cups thinly sliced peeled mango (about 2 medium)
3 tablespoons fresh lime juice
1/4 teaspoon salt
1/4 teaspoon ground red pepper
Preparation:
Combine all ingredients in a medium bowl; toss gently. Let stand 15 minutes before serving.
Chinese Chicken-Cabbage Salad With Peanut Sauce
Don’t be fooled by this salad’s bare-bones appearance. It’s packed with plenty of flavor—and nutrients. Cabbage, unlike iceberg lettuce, is rich in vitamins C and K, and carrots are a good source of vitamin A. Plus the dressing adds just the right amount of nutty flavor.
Ingredients: Rice wine vinegar, olive oil, sesame oil, Thai peanut sauce, napa cabbage, carrots, scallions, rotisserie chicken, pepper, black sesame seeds
Calories: 302
Try this recipe:
Chinese Chicken-Cabbage Salad With Peanut Sauce
Don’t be fooled by this salad’s bare-bones appearance. It’s packed with plenty of flavor—and nutrients. Cabbage, unlike iceberg lettuce, is rich in vitamins C and K, and carrots are a good source of vitamin A. Plus the dressing adds just the right amount of nutty flavor.
Ingredients: Rice wine vinegar, olive oil, sesame oil, Thai peanut sauce, napa cabbage, carrots, scallions, rotisserie chicken, pepper, black sesame seeds
Calories: 302
Try this recipe:
Blackened Chicken Salad With Tomato Chutney
Tomato chutney adds a spicy kick to the smoky, seasoned chicken in this recipe. The veggies provide vitamin C and fiber, allowing you devour the savory salad guilt-free.
Ingredients: Chicken breasts, blackened steak seasoning, romaine salad greens, cucumber, yellow bell pepper, olive oil vinaigrette, Tomato Chutney
Calories: 247
Try this recipe:
Blackened Chicken Salad With Tomato Chutney
Tomato chutney adds a spicy kick to the smoky, seasoned chicken in this recipe. The veggies provide vitamin C and fiber, allowing you devour the savory salad guilt-free.
Ingredients: Chicken breasts, blackened steak seasoning, romaine salad greens, cucumber, yellow bell pepper, olive oil vinaigrette, Tomato Chutney
Calories: 247
Try this recipe:
Chicken-Garbanzo Salad
This creamy chicken salad provides fiber by combining chickpeas with chicken and veggies. Though it works great as a salad, it is also delicious spooned into a pita half.
Ingredients: Chicken breast, chickpeas, cucumber, green onions, fresh mint, plain fat-free yogurt, garlic, salt, spinach leaves, feta, lemons
Calories: 258
Try this recipe:
Chicken-Garbanzo Salad
This creamy chicken salad provides fiber by combining chickpeas with chicken and veggies. Though it works great as a salad, it is also delicious spooned into a pita half.
Ingredients: Chicken breast, chickpeas, cucumber, green onions, fresh mint, plain fat-free yogurt, garlic, salt, spinach leaves, feta, lemons
Calories: 258
Try this recipe:
Orange Chicken Salad With Feta
Contrast sweet mandarin oranges with zesty feta for a quick, filling salad. The orange juice dressing adds an extra layer of fruit flavor, and you can enjoy this colorful meal for less than 300 calories.
Ingredients: Chicken breast, cooking spray, lettuce, orange bell pepper, cherry tomatoes, carrots, feta cheese, green onions, orange juice concentrate, white vinegar, olive oil, salt, pepper, mandarin oranges, almonds
Calories: 299
Try this recipe:
Orange Chicken Salad With Feta
Contrast sweet mandarin oranges with zesty feta for a quick, filling salad. The orange juice dressing adds an extra layer of fruit flavor, and you can enjoy this colorful meal for less than 300 calories.
Ingredients: Chicken breast, cooking spray, lettuce, orange bell pepper, cherry tomatoes, carrots, feta cheese, green onions, orange juice concentrate, white vinegar, olive oil, salt, pepper, mandarin oranges, almonds
Calories: 299
Try this recipe:
Chicken-and-Cornbread Salad With Lime
Cornbread isn’t just for Thanksgiving. The tangy salad combines this comfort food with a citrus dressing for a delicious, vitamin C-packed meal.
Ingredients: Cornbread, limes, olive oil, cumin, chicken breasts, tomato, red onion, heart of romaine
Calories: 390
Try this recipe:
Chicken-and-Cornbread Salad With Lime
Cornbread isn’t just for Thanksgiving. The tangy salad combines this comfort food with a citrus dressing for a delicious, vitamin C-packed meal.
Ingredients: Cornbread, limes, olive oil, cumin, chicken breasts, tomato, red onion, heart of romaine
Calories: 390
Try this recipe:
Grilled Chicken Salad With Avocado and Mango
Fresh and full of flavor, this salad brings together your favorite tastes of summer. Plus the mango chutney adds a spicy-sweet kick to each mouthful. Serve with a crusty baguette for a low-cal summer dinner.
Ingredients: Olive oil, limes, mango chutney, low-sodium soy sauce, fresh ginger, chicken breast, cooking spray, salad greens, mango, avocado
Calories: 185
Try this recipe:
Grilled Chicken Salad With Avocado and Mango
Fresh and full of flavor, this salad brings together your favorite tastes of summer. Plus the mango chutney adds a spicy-sweet kick to each mouthful. Serve with a crusty baguette for a low-cal summer dinner.
Ingredients: Olive oil, limes, mango chutney, low-sodium soy sauce, fresh ginger, chicken breast, cooking spray, salad greens, mango, avocado
Calories: 185
Try this recipe:
Grilled Chicken and Wheat-Berry Salad
Boost your intake of whole grains by digging into this hearty salad. You’ll get plenty of fiber, plus vitamins A and C.
Ingredients: Winter wheat berries, bay leaf, spinach leaves, green apples, red bell peppers, Dijon mustard, chicken breasts, salt, pepper, cooking spray, green onions, Cucumber Yogurt Dressing
Calories: 332
Try this recipe:
Grilled Chicken and Wheat-Berry Salad
Boost your intake of whole grains by digging into this hearty salad. You’ll get plenty of fiber, plus vitamins A and C.
Ingredients: Winter wheat berries, bay leaf, spinach leaves, green apples, red bell peppers, Dijon mustard, chicken breasts, salt, pepper, cooking spray, green onions, Cucumber Yogurt Dressing
Calories: 332
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