Salad Sale

Salad Sale

Juicy citrus, bold greens, roasted vegetables­ and fresh flavours never go out of the season. These dishes are very appetising to look and healthy to consume. 

 

Kale, Grapefruit, and Pomegranate Salad 

Servings 2

Preparation Time 30 minutes   

Stand Time 5 minutes   

 

Ingredients 

  • 1 red Grapefruit or Blood Orange
  • 1 226 g Skinless (Boneless Chicken  Breast Half) 
  • 1 Tbsp. Olive Oil
  • 2 tsp. Honey
  • 1⁄2 tsp. Black Pepper
  • 3 cups Torn Fresh Kale
  • 1⁄4 tsp. Salt
  • Nonstick Cooking Spray
  • 1⁄4 cup Pomegranate Seeds
  • 1⁄4 cup Halved and Very Thinly Sliced Red Onion

 

Method

1. Remove zest from grapefruit. Peel and section grapefruit, then squeeze the remaining juice from membranes. 

2. Place chicken in a resealable plastic bag set in a shallow dish. For marinade, combine 2 teaspoons of the grapefruit zest, 2 teaspoons of the grapefruit juice, and 1 teaspoon of the oil. Pour marinade over chicken. Seal bag; turn to coat chicken. Marinate in the refrigerator until needed. 

3. For the dressing, whisk together honey, pepper, and the remaining grapefruit juice; set aside.

4. In a large bowl combine kale, salt, and the remaining 2 teaspoons oil. Using your hands, massage oil mixture into the kale for 1 to 2 minutes or until kale begins to soften. 

5. Drain chicken, discarding marinade. Coat a large nonstick skillet or grill pan with cooking spray; heat over medium-high heat. Add chicken; cook 6 to 8 minutes or until done (74°C), turning once. Remove from heat and let stand for 5 minutes. Thinly slice the chicken. 

6. To serve, add grapefruit sections, chicken, dressing, pomegranate seeds, and onion to kale; toss gently to combine. 

 

Per Serving: 312 Cal., 11 g Total Fat, 83 mg Chol., 382 mg  Sodium, 25 g Carb., 31 g Pro.

 

Indian-Spiced Cauliflower and Chickpea Salad 

Servings 2 

Preparation Time 20 minutes   

Roast Time 20 minutes

 

Ingredients 

  • 1 Tbsp. Curry Powder
  • 1 Tbsp. Olive Oil
  • 1⁄4 tsp. Salt
  • 11⁄2 cups Cauliflower Florets
  • 1 cup Canned No-Salt-Added Garbanzo Beans Also Known as Chickpeas (Rinsed and Drained)
  • 3⁄4 cup 1⁄2-inch Carrot Slices
  • 1⁄4 cup Plain Fat-Free Yoghurt
  • 1 Tbsp. Lime Juice
  • 1⁄2 tsp. Black Pepper
  • 1⁄2 tsp. Grated Fresh Ginger Or 1⁄4 tsp. Ground Ginger
  • 1⁄2 tsp. Minced Fresh Jalapeño Chilli Pepper (optional)
  • 1 to 2 Tbsp. Fat-Fee Milk (Optional)
  • 2 cups Torn Red-Tip Leaf Lettuce
  • 1 cup Packed Fresh Italian Parsley
  • 1⁄4 cup Thinly Sliced Red Onion

 

Method

1. Preheat oven to 232°C. In a medium bowl combine the first three ingredients (through salt). Add the next three ingredients (through carrot); toss to coat. Spread mixture in a 15×10-inch baking pan. Roast for 20 to 25 minutes or until vegetables is tender, stirring once. 

2. Meanwhile, for dressing, in a small bowl stir together the next four ingredients (through ginger) and, if desired, jalapeño pepper. If needed, thin with milk to desired consistency.

3. In a large bowl combine roasted vegetables, lettuce, parsley, and onion. Add dressing; toss to coat. 

 

Test Kitchen Tip: Chilli peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.

 

Per Serving: 241 Cal., 9 g Total Fat, 1 mg Chol., 405 mg Sodium, 33 g Carb., 11 g Pro.

Diabeticliving
Administrator

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