Posted on: 20.10.2021 Posted by: Drlark Comments: 0

June 5, 2004



Romaine and Butter Lettuce with Sun-Dried Tomato Vinaigrette

(serves twelve)

1/8 C sun-dried tomatoes

1/4 C boiling water

1/2 C peeled and diced tomatoes

1 T apple cider vinegar

1 T minced garlic

1/2 T olive oil

1/4 t black pepper

3 C romaine lettuce

3 C butter lettuce

1 C shredded carrots

  1. Combine sun-dried tomatoes and water in bowl;

    cover and let sit for half an hour, then drain, separating water

    from tomatoes. Set water aside.

  2. Dice the sun-dried tomatoes and combine with

    other diced tomatoes, apple cider vinegar, and garlic in food

    processor or blender. Blend until smooth.

  3. Add tomato-water, olive oil, and black pepper

    and blend until smooth.

  4. Toss romaine, butter lettuce, and carrots

    in large salad bowl.

  5. Add vinaigrette, mix well, and serve.





Fat: 1g Fiber: 1g
Sodium: 23mg Carbs: 3g  


Black Bean Salad

(serves eight)

2 T chopped cilantro (fresh)

2 T chopped parsley (fresh)

1/2 T lime juice

1/2 T black pepper

2 C black beans, rinsed and drained

2-3 tomatoes, diced

1 avocado, diced

3 T green onions, diced

5 C mixed greens

  1. In a large bowl, whisk cilantro, parsley,

    lime juice, and pepper.

  2. Add beans, tomatoes, avocado, and onions and

    mix well.

  3. Cover and refrigerate for 2-3 hours.
  4. Divide mixed greens into eight servings.
  5. Place equal amounts of black been mixture

    on top of the greens and serve.





Fat: 4g Fiber: 7g
Sodium: 9mg Carbs: 15g  


Quinoa Salad with


(serves 4)

2 C cooked rice, quinoa, or corn pasta

1 C garbanzo beans

2/3 C steamed broccoli, chopped

1/4 C red onion, diced

1/4 C green pepper, diced

1/2 t basil

1/2 t tarragon

3 T olive oil

1/2 lemon, juiced

1/8 t sea salt

  1. Combine all ingredients in a large bowl.
  2. Mix well, then chill for at least one hour

    before serving.

Nutritional Facts*:


Fat: 16g Fiber: 9g
Sodium: 285mg Carbs: 77g  
*Calculated with Quinoa.



Chicken with Mangoes on Salad Greens

(serves 4)

Chicken Marinade

2 tbsp olive oil

2 scallions, minced

1 tbsp fresh thyme leaves, chopped

1/4 tsp pepper

12 oz. skinless, boneless chicken breasts

Salad Dressing

6 tbsp olive oil

2 tbsp lemon juice

1 clove finely chopped garlic

1 tsp fresh thyme leaves, chopped

1/4 tsp pepper


2 cups green leaf lettuce, torn bite-size pieces

2 cups red leaf lettuce, torn bite-size pieces

1/2 cup red cabbage, finely shredded

2 stalks celery, chopped

1/4 cup sliced almonds

1 large mango, peeled, pitted, and cut into bite-size pieces


  1. Combine marinade ingredients in a sealable

    plastic bag. Shake to mix.

  2. Add chicken to marinade, then marinate for

    30 minutes to 3 hours.

  3. Grill chicken for 8 to 10 minutes until cooked

    through, turning every 3 to 4 minutes. Then slice.

  4. In small bowl, combine salad dressing ingredients

    and mix vigorously with whisk.

  5. In large bowl, toss salad ingredients together.

    Add desired amount of dressing and toss again, until salad dressing

    is distributed throughout.

  6. Transfer the salad to a platter. Top with

    sliced chicken. Serve extra salad dressing on the side.





Fat: 30g Fiber: 3g
Sodium: 33mg Carbs: 15g  




Leave a Comment