This is a time of resolution, and dietary changes are a big step toward a healthier lifestyle. there is no.
Here are two that bring flavor as well as antioxidants.
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Chicken and Spinach Salad with Avocado and Fruit
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sweet and sour dressing
1/4 cup granulated sugar
3 tablespoons white wine vinegar
1 teaspoon grated onion
1/2 teaspoon paprika
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/3 cup vegetable oil
8 ounces skinless and boneless chicken breast
Peel 1/2 cantaloupe or other melon or 2 oranges and divide into clusters.
8 ounces spinach, trimmed, washed, dried and torn into bite-sized pieces
1 avocado, peeled and thinly sliced
salt and pepper
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Sweet and sour dressing: In a small saucepan over medium heat, combine sugar and vinegar. Cook, stirring, for 2 minutes or until sugar dissolves. How nice. Add onions, paprika, mustard and salt and mix. Transfer mixture to blender. With the motor running, slowly add oil through the feed tube.
Meanwhile, place chicken in a pot with 1/4 inch of water and bring to a boil. Reduce heat to medium-low. Cover and simmer, flipping once and simmering for 5 minutes or until fully cooked. Remove the chicken, let it cool, and cut it crosswise into 1/4-inch slices.
Scoop the melon with a melon baller or cut it into cubes. In a large salad bowl, combine spinach, chicken, avocado, melon, dressing, salt and pepper to taste.
Tip: You can make the dressing, cover it, and store it in the refrigerator for up to a week. Chicken can be cooked, cooled, covered, and refrigerated for up to 2 days. 4 servings
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Salmon, Asparagus and Orzo Salad with Lemon Dill Vinaigrette
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6 cups of water
1 pound asparagus, trimmed and cut into 3-inch pieces
1 cup uncooked orzo
1 (1 1/4 lb) skinless salmon fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
cooking spray
14 cups thinly sliced red onion
1/3 cup lemon dill vinaigrette
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Preheat the broiler. Bring water to a boil in a large pot. Add asparagus; cook for 3 minutes or until crisp. Remove the asparagus from the water with tongs or a slotted spoon and reserve the water in the pot. Soak the asparagus in ice water. Drain the ice water and set the asparagus aside.
Boil the reserved water. Add orzo and cook according to package directions, removing salt and fat.
While the orzo is cooking, sprinkle the fillets evenly with salt and pepper. Place fish in a foil-lined broiler pan coated with cooking spray. Bake for 5 minutes or until desired doneness. Using two forks, break the fish into large chunks. Combine fish, orzo, asparagus, onion, and lemon-dil vinaigrette in a large bowl. Toss gently to coat.
lemon dill vinaigrette
1/3 cup crushed feta cheese
1 tablespoon freshly chopped dill
3 tablespoons fresh lemon juice
2 tsp extra virgin olive oil
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Place all ingredients in a small bowl and mix well with a whisk. 6 servings.
Recipe courtesy of “Cooking Light Dinner’s Ready” by Cooking Light Kitchens (Oxmoor House).
