Black Bean Salad
Salad can be eaten with main meals or as the main course
½ (8-ounce) can drained black beans
1 (15-ounce) can drained whole kernel corn
4 chopped green onions
½ chopped green bell pepper
3 diced tomatoes
½ avocado peeled, pitted and diced
½ (2-ounce) jar pimento
2 tbsp. lemon juice
3 ounces fat-free Italian salad dressing
¼ tsp. garlic salt
Combine Italian dressing, black beans, green onions, corn, bell pepper, avocado, pimento, tomatoes, and lemon juice in a bowl. Add and toss pepper, salt and garlic. Store in Tupperware and refrigerate. Offers up three delicious servings
Salsa Chicken Burrito Filling
Chicken simmered with tomato sauce, salsa and seasonings. A great standard burrito filling.
Prep time: 5 minutes
Cook time: 30 minutes
2 skinless, boneless chicken breast halves
1 (4 ounce) can tomato sauce
0.25 cup salsa
1 (1.25 ounce) package taco seasoning mix
1 teaspoon ground cumin
2 cloves garlic, minced
1 teaspoon chili powder
hot sauce to taste
1. Place chicken breasts and tomato sauce in a medium saucepan over medium high heat. Bring to a boil, then add the salsa, seasoning, cumin, garlic and chili powder. Let simmer for 15 minutes.
2. With a fork, start pulling the chicken meat apart into thin strings. Keep cooking pulled chicken meat and sauce, covered, for another 5 to 10 minutes. Add hot sauce to taste and stir together
Chicken and Pepper Sandwich Recipe
4 small (4 ounce) boneless, skinless chicken breasts
1 teaspoon olive oil
1 medium red and green bell pepper, seeded and sliced
1 medium onion, thinly sliced
2 cloves garlic, minced
4 small French rolls, split and toasted
Salt and pepper to taste
Heat oil in a large nonstick skillet over medium heat. Add bell peppers, onion and garlic and saute for 5 minutes. Reduce heat to low and cook about 10 minutes or until soft. Salt and pepper to taste.
Grill chicken over medium flame for 6-8 minutes per side or until chicken is no longer pink in the center. Place chicken on rolls and top with peppers.
Makes 4 Servings
Chicken Wrap Recipe
2 medium tomatoes, seeded and chopped
1 (4 ounce) can diced green chilies
2 green onions, sliced
1 tablespoon chopped fresh cilantro
1 teaspoon olive oil
2 boneless, skinless chicken breasts cut into 1-inch pieces
2 tablespoons water
2 teaspoon dried minced onion*
1 teaspoon chili powder*
1/2 teaspoon crushed red pepper flakes*
1/4 teaspoon dried oregano*
1/2 teaspoon dried minced garlic*
1/2 teaspoon ground cumin*
4 large fat-free flour tortillas
*These seasonings replace 1 packet of taco seasoning mix.
In large bowl combine tomatoes, chilies, green onions and cilantro and set aside. Heat oil in a large nonstick skillet until hot. Add chicken and brown for about 2 minutes. Add water and seasonings and continue to cook until chicken is no longer pink. Add tomato mixture and continue cooking over medium heat until liquid is absorbed. Place 1/4 of filling into the center of each tortilla and fold the bottom and sides over the filling.
Makes 4 Servings
Honey Mustard Chicken Sandwich Recipe
1/4 cup Dijon mustard
2 tablespoons honey
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1/8 teaspoon ground cayenne pepper
4 boneless, skinless chicken breasts (approx. 4 ounces each)
4 OROWEAT® Cracked Wheat Buns
4 slices tomato
4 leaves Romaine lettuce
Combine mustard, honey, oregano, garlic powder, cayenne pepper and mix well. Add enough water to thin the sauce if needed. Brush honey mustard sauce on chicken, cover and refrigerate for at least one hour. Heat barbecue to medium heat. Grill chicken for 5-6 minutes on each side, occasionally brushing with remaining marinade. Discard unused marinade. Serve on buns with lettuce and tomato.
Makes 4 Servings
The Ultimate Tortilla Roll-Up
flour tortilla -- *health food stores have a sprouted wheat tortilla that is delicious
1/2 ounce low-fat cream cheese -- you can use less
1 ounce chicken breast without skin -- tuna, or whatever you have on hand
2 slices tomato, chopped
1 romaine lettuce leaf, shredded
1 green onion, minced fine (optional)
1 teaspoon vinaigrette -- whatever you have on hand
Lay tortilla flat and spread cream cheese all over. In a small bowl, toss lettuce, tomato and optional green onion with vinaigrette. Set aside.
Lay chicken out evenly over cream cheese. Spread lettuce mixture evenly on top of the chicken.
Roll up like you would a sleeping bag and secure with a toothpick or just place on a plate, seam side down. If this is for a lunch box, wrap securely with plastic wrap.
Per serving: 373 Calories (kcal); 11g Total Fat; (26% calories from fat); 16g Protein; 4g Dietary Fiber; 54g Carbohydrate; 21mg Cholesterol; 483mg Sodium
Tortilla Bean Pinwheels
1 cup cooked kidney beans
2 tsp. molasses
1 tsp. chili powder
1 tsp. Dijon mustard
Pinch freshly ground black pepper
3 8-inch (20 cm) tortillas
½ cup light cream cheese
4 green onions, thinly sliced
1. In a small bowl or food processor, mash together or process beans, molasses, chili powder, mustard and pepper until smooth.
2. Spread each tortilla with one-third of the cream cheese. Spread bean mixture over cheese. Sprinkle with green onions.
3. Roll up each tortilla, jelly-roll fashion, to make a log. Trim thin ends from each roll. Wrap snugly in plastic wrap or waxed paper. Refrigerate for at least 3 hours or up to 24 hours.
4. At serving time, cut into slices about ½ inch (1 cm) thick.
Makes 9 servings, 36 pinwheels.
Tuna and Bell Pepper Pocket
3 (6-ounce) cans drained, solid white tuna (in water)
½ cup chopped bell peppers
¼ cup chopped celery
¼ cup sliced onions
8-12 lettuce leaves (preferably green)
2 medium-size sliced tomatoes (8-12 slices total)
3 tbsp. fat-free Italian dressing
1 tbsp. dried oregano
1 tbsp. black pepper
4 (6-inch) pita breads
Combine tuna, green peppers, celery and onions in a bowl. In another bowl, combine dressing, black pepper and oregano, pour it over the tuna mix and stir. Refrigerate for a few hours. When serving, put 2-3 tomato slices and 2-3 lettuce leaves in each pita bread. Add tuna mix to pitas. There's enough for 4 servings.
Four 10-inch flour tortillas
8 to 12 trimmed leaves of green or red leaf lettuce, washed and dried
12 ounces sliced cooked turkey breast
12 slices apple-wood smoked bacon, cooked
1 vine-ripened tomato, cored and cut into 16 wedges
1 ripe Hass avocado, peeled, pitted and cut into 16 slices tossed with 2 teaspoons lime juice
Kosher salt and freshly ground pepper
1 cup arugula or watercress, washed and dried
1/2 recipe Ranch dressing, recipe follows
Wrap tortillas in barely damp, doubled layers of paper towels and microwave on high for 45 to 60 seconds. Alternatively, heat the tortillas individually in an un-greased large skillet over medium heat.
Lay the tortillas on a cutting board and start to layer the ingredients. Fan the leaf lettuce on the top three-quarters of each tortilla then lay the turkey slices on top, followed by the bacon, tomato, and avocado. Season with salt and pepper, to taste. Top with the arugula and some of the dressing. Fold up the bottom quarter of the tortilla and then start to roll each sandwich into a cone shape. Secure the tortilla with a toothpick. Serve immediately.
2 cloves garlic
1/2 teaspoon kosher salt
1 cup prepared or homemade mayonnaise
1/4 to 1/3 cup buttermilk
2 tablespoons minced flat-leaf parsley
2 tablespoons minced fresh chives
1 scallion, thinly sliced
1 teaspoon white wine vinegar
Freshly ground black pepper
Mash the garlic and salt to a paste with the side of a chef's knife. In a medium bowl, whisk together the garlic, mayonnaise, 1/4-cup buttermilk, parsley, chives, scallion, vinegar, and pepper to taste. If the sauce is very thick, thin the dressing with a couple more tablespoons of the buttermilk. Use immediately or refrigerate, covered, for up to 3 days.
Barbecued Chinese Chicken Lettuce Wraps
2 cups, 4 handfuls, fresh shiitake mushrooms
1 1/3 to 1 1/2 pounds thin cut chicken breast or chicken tenders
2 tablespoons light colored oil, such as vegetable oil or peanut oil
Coarse salt and coarse black pepper
3 cloves garlic, chopped
1 inch ginger root, finely chopped or grated, optional
1 orange, zested
1/2 red bell pepper, diced small
1 small tin, 6 to 8 ounces, sliced water chestnuts, drained and chopped
3 scallions, chopped
3 tablespoons hoisin, Chinese barbecue sauce, available on Asian foods aisle of market
1/2 large head iceberg lettuce, core removed, head quartered
Wedges of navel orange -- platter garnish
Remove tough stems from mushrooms and brush with damp towel to clean, Slice mushrooms. Chop chicken into small pieces.
Preheat a large skillet or wok to high.
Add oil to hot pan. Add chicken to the pan and sear meat by stir frying a minute or 2. Add mushrooms and cook another minute or two. Add salt and pepper to season, then garlic and ginger. Cook a minute more. Grate zest into pan, add bell pepper bits, chopped water chestnuts and scallions. Cook another minute, continuing to stir fry mixture. Add hoisin Chinese barbecue sauce and toss to coat the mixture evenly. Transfer the hot chopped barbecued chicken to serving platter and pile the quartered wedges of crisp iceberg lettuce along side. Add wedged oranges to platter to garnish. To eat, pile spoonfuls into lettuce leaves, wrapping lettuce around fillings and squeeze an orange wedge over.
Caesar Chicken Wrap
4 (6-inch) tortillas
12 ounces grilled chicken breast, cubed (about 2 large breasts)
2 cups cooked black beans
4 cups shredded lettuce (mixture of romaine and green leaf)
4 tablespoons pumpkin seeds
4 tablespoons crumbled feta cheese
4 tablespoons roasted red peppers
Caesar Dressing, recipe follows..
Warm tortillas over a gas flame, in a low temperature oven, or in the microwave. In the middle of each tortilla, place 3 ounces grilled chicken, 1/2 cup black beans, 1 cup lettuce, 1 tablespoon each pumpkin seeds, feta, and red peppers. Top with Caesar dressing and roll up. Serve immediately.
1/3 cup non-fat plain yogurt
2 tablespoons lemon juice
1 tablespoon vegetable oil
2 teaspoons Worcestershire sauce
2 teaspoons red wine vinegar
1 teaspoon Dijon mustard
1/4 teaspoon black pepper
1/4 teaspoon salt
1/2 teaspoon minced garlic
Add all ingredients to a blender. Blend until smooth. Refrigerate until ready to use.
Recipe courtesy The Big Wrap
Salad Lyonnaise and Leek and Potato Soup
4 leeks, trimmed of tough tops, leave 3 to 4 inches of green on white of leek
Extra-virgin olive oil, 2 tablespoons for soup, 1/4 cup for salad dressing, some for drizzling
1 bay leaf, fresh or dried
4 all purpose potatoes, such as russet, peeled and sliced
Salt and freshly ground black pepper
6 cups good quality chicken stock, available on soup aisle
2 large cloves garlic, cracked away from skin
4 slices whole grain French bread, cut into very small pieces, plu more for dipping
1/3 pound slab bacon, 1 (1/2-inch) slice from butcher counter
1 shallot, chopped
3 tablespoons white wine vinegar
2 teaspoons Dijon mustard
2 heads chicory, washed and torn into bite-sized pieces
2 heads endive, quartered lengthwise and leaves separated
1 tablespoons chopped fresh tarragon leaves, a few sprigs
2 tablespoons chopped fresh chives, for garnish
Preheat the oven to 300 degrees F.
Cut leeks in half lengthwise and slice into 1/2-inch pieces. Place leeks in a colander. Separate sliced leeks under cold running water and clean them. Drain well.
Heat a medium soup pot over medium high heat. Add 2 tablespoons extra-virgin olive oil, bay leaf and leeks. Season with salt and pepper. Peel potatoes and thinly slice them, adding them to soup pot as you go. Season potatoes with a little salt, add chicken stock to soup pot. Cover soup and bring to a boil. Uncover and simmer 12 to 15 minutes, until potatoes are very tender. Break up potatoes to slightly thicken soup. Remove bay leaf.
While soup simmers, rub the inside of a large mixing bowl with the cracked garlic. Slice the bread into small cubes. Add the bread to the bowl, drizzle generously with olive oil, and season well with salt and pepper. Toss the bread in the bowl to completely coat with oil, and pour onto a baking sheet in 1 layer. Place in the oven and toast until golden, about 6 or 8 minutes.
Fill a medium skillet with warm water and bring to a gentle simmer over medium low heat.
Meanwhile, cut slab bacon into 1/4-inch slices, making fat matchstick shapes. Cook bacon in small nonstick pan over medium high heat. Remove rendered bacon to paper towels. Return pan to heat and cook the shallots in the bacon dripping 3 to 5 minutes, until just tender, over medium heat. Whisk in 2 tablespoons of vinegar and Dijon until well combined. While whisking, slowly drizzle in the 1/4 cup olive oil until combined. Season with salt and pepper.
Pour the remaining tablespoon of vinegar into the simmering water. Crack an egg into a small bowl. Gently pour the egg into the simmering water. Repeat with the remaining 3 eggs. Cook eggs for about 2 minutes for runny yolks, or about 4 for solid yolks. Do not allow the water to boil! Carefully remove the eggs with a slotted spoon to a towel-lined plate to drain.
Tear the chicory into bite-sized pieces, and julienne the endive. Put the greens in the same bowl you tossed the bread in. Add the dressing, and tarragon and toss well with tongs. Divide between 4 plates, and top each with a poached egg. Season salad with more salt and cracked pepper.
To serve soup, ladle into bowls and top with bacon, croutons, chives and cracked pepper. Serve with crusty bread on the side.
Easy & how to..Panini
How to Cook Panini
In a panini press: Preheat the press. Add your sandwich and cook according to the manufacturer's instructions until golden and crisp, 3 to 5 minutes.
On the stove: Preheat a skillet with butter or oil to medium low. Add your sandwich, then press a heavy pan on top to weigh it down. Cook until golden and crisp, 3 to 4 minutes per side.
1. Caprese Brush the inside of a split sub roll or sliced Italian bread with olive oil. Fill with 2 slices each fresh mozzarella and tomato, and a few basil leaves; season with salt and pepper. Press and cook until golden.
2. Smoked Caprese Make Caprese Panini (No. 1) with smoked mozzarella.
3. Eggplant-Mozzarella Make Caprese Panini (No. 1) with smoked or fresh mozzarella; replace the tomato with grilled eggplant slices.
4. Anchovy Caprese Make Caprese Panini (No. 1), adding 1/2 chopped anchovy fillet and a sprinkle of capers to the sandwich.
5. Prosciutto Caprese Make Caprese Panini (No. 1), adding 3 thin slices prosciutto and some shaved parmesan to the sandwich.
6. Pesto Turkey Make Caprese Panini (No. 1); brush the inside of the roll with pesto instead of olive oil and add 3 or 4 slices roasted turkey breast to the sandwich.
7. Chicken Saltimbocca Brush the inside of a split ciabatta roll with pesto. Fill with sliced grilled chicken, fontina and prosciutto, and chopped fresh sage. Press and cook until golden.
8. Apple-Manchego Brush the inside of a split soft roll with olive oil and quince paste or fig jam. Fill with sliced apple and manchego cheese; season with salt. Press and cook until golden.
9. Chorizo-Pear Make Apple-Manchego Panini (No. 8) with sliced pear instead of apple; add sliced Spanish chorizo to the sandwich.
10. Roast Beef–Onion Spread dijon mustard on 2 thick slices of sourdough bread. Layer shredded gruyere, sliced roast beef, caramelized onions and more gruyere between the bread. Press and cook until golden.
Tangy Noodle Salad
1/2 1-lb (454-g) package broad rice noodles
2 baby carrots, finely sliced
Small handful broccoli florets, blanched until tender (about 2 minutes)
1-in. (2.5-cm) length English cucumber, finely sliced
1/2 yellow pepper, finely sliced
5 cherry tomatoes, quartered
Large handful fresh coriander, minced
Small handful crushed peanuts
Dressing: Combine 1 Tbsp (15 mL) mango chutney, 2 Tbsp (30 mL) soy sauce, 2 tsp (10 mL) sesame oil and 1 Tbsp (15 mL) orange juice. Transfer to a tightly capped jar or container.
This salad is an excellent destination for leftover vegetables, and you can change it up by adding meat or extra-firm tofu. The mango chutney adds spice and sweetness, while the broad rice noodles have a great texture and really make the dish. They are also wonderful for anyone on a gluten-free diet. Larger grocery or health food stores carry the noodles in the international foods aisle. If you can find only the vermicelli type, they'll work just as well.
In a large metal or glass bowl, cover the rice noodles with boiling water. Let stand until they're cooked through but still al dente, roughly 5 minutes. Rinse immediately with cold water, drain and place back in the bowl.
To the noodles, add the carrots, broccoli, cucumber, pepper, tomatoes, coriander and half the dressing. Gently toss together with salad tongs. Transfer tangy noodle salad to a sealed container and pack for work along with the peanuts and the remaining dressing.
At lunchtime, add the rest of the dressing, toss, and top with the peanuts.
Turkey, Brie and Apple Sandwich on Raisin-Walnut Bread
2 tablespoons Dijon mustard
1 tablespoon honey
8 slices raisin-walnut bread
4 ounces Brie, sliced
8 ounces thinly sliced turkey
1/2 Granny Smith apple, thinly sliced
In a small bowl, mix together the mustard and honey. Spread the mixture on four of the bread slices. Divide the Brie evenly among the remaining 4 slices.
Layer the turkey and apple slices on the cheese and top with the remaining slices of bread, honey-mustard side down. Cut in half to serve.
The Ski House Cookbook by Tina Anderson and Sarah Pinn
Sausage, Grilled Pepper and Tomato Bruschetta
Pears Grilled with Pecorino
5 healthy Mediterranean platters
1 ciabatta loaf or French bread (about 600 g)
1 red bell pepper, halved and seeded
1 yellow bell pepper, halved and seeded
2 oz (60 g) chorizo sausage, thinly sliced
1 cup (250 mL) quartered cherry tomatoes
2 tbsp (25 mL) tomato relish or chutney
1⁄2 cup (125 mL) torn fresh basil leaves
1 tbsp (15 mL) olive oil
1 garlic clove, crushed
• Chorizo is a popular Spanish sausage made with pork and pimiento, a Spanish pepper. Though chorizo has a high fat content, this can be substantially reduced by using a small amount and by sautéing the sausage in a dry pan and draining it well.
Preheat the oven to 400°F (200°C). Wrap the ciabatta bread in foil and bake for 8 to 10 minutes. Remove from the oven and place on a wire rack to cool. Preheat the oven broiler to high.
When the broiler is hot, place the peppers skin side up on a baking tray and broil until the flesh softens and the skin begins to blister and char, about 8 to 10 minutes. Transfer the peppers to a plastic zipper bag, seal, and set aside until cool enough to handle.
While the peppers are cooling, sauté the chorizo sausage slices in a small skillet until the oil runs out and the sausage slices start to crisp, about 3 to 4 minutes. Drain on a paper towel.
Place the chorizo in a bowl and add the tomatoes, relish or chutney, and basil. Remove the cooled peppers from the bag and peel away their skins. Roughly chop the flesh and add to the bowl. Season lightly with pepper and mix well. Set aside while you prepare the toasts.
Cut the baked ciabatta across into 5 pieces, then cut each piece in half horizontally. Mix the olive oil with the garlic and brush this mixture onto the cut sides of the ciabatta pieces. Place them cut side up under the broiler and toast until golden and crisp, about 2 to 3 minutes.
Top the toasted ciabatta with the pepper and chorizo mixture and serve immediately.
preparation time about 20 minutes
cooking time about 30 minutes
Each serving provides calories 150, calories from fat 27, fat 3 g, saturated fat 1 g, cholesterol 3 mg, carbohydrate 27 g, fibre 2 g, sugars 2 g, protein 5 g.
Choices per serving: Carbohydrate 2, Fat 1⁄2
Baked spinach and ham pancakes
1⁄3 cup all-purpose flour
1⁄3 cup whole wheat flour
1 cup 1% milk
2 tablespoons canola oil
1 tablespoon olive oil
6 scallions, sliced
2 cups mushrooms, sliced
6 1⁄2 cups spinach
150 grams (5 oz) cooked smoked ham, diced
1⁄2 teaspoon grated nutmeg
1 cup reduced-fat ricotta cheese
1⁄4 cup grated Parmesan cheese
1.Preheat the oven to 400°F (200°C). To make the pancakes, sift both flours into a bowl, adding any bran left in the sieve to the bowl. Add the egg and a pinch of salt, then gradually whisk in the milk to form a smooth batter. (This can be done in a blender or food processor.) Transfer to a jug.
2.Heat a frying pan to very hot and brush lightly with some of the oil. Pour a little pancake batter into the pan and quickly swirl around to coat the base evenly. When the batter is set and the underside is lightly browned, turn the pancake and cook the other side until golden. Remove and place on paper towel. Repeat with the remaining batter to make eight pancakes. Stack them, interleaved with paper towel or baking paper. (The pancakes can be frozen.)
3.To make the filling, heat the oil in the frying pan and fry the scallions and mushrooms for 2–3 minutes to soften. On a high heat, add the spinach leaves, stirring until the leaves wilt and all the excess liquid has evaporated. Remove from the heat and stir in the ham. Add the nutmeg and season to taste.
4.Lay the pancakes out flat and spoon a little ricotta onto each. Top with one-eighth of the mushroom and spinach mixture, then roll up.
5.Place the pancakes, seam-sides down, in a lightly oiled, shallow ovenproof dish. Sprinkle with Parmesan and bake for 15 minutes until thoroughly heated and lightly browned. Serve hot.
Cook’stips• Make sure you dry the spinach as much as possible after washing, or the pancake filling will be too watery.• The pancake batter can be made up to a day ahead and kept, covered, in the refrigerator.
Variation• For a vegetarian version, omit the ham, add 50 grams chopped walnuts or toasted pine nuts to the filling and use Italian-style hard cheese in place of Parmesan.
Preparation time 15 minutes
Cooking time 45 minutes
26 g protein • 27 g fat of which 8.5 g saturates • 23.5 g carbohydrate• 7.5 grams fibre • 451 Calories
Spinach Salad with Blueberries, Feta Cheese, Slivered Almonds and Berry Mint Dressing
8 cups (2 L) spinach
1 cup (250 mL) blueberries
1/2 cup (125 mL) slivered almonds (toasted, optional)
1/2 cup (125 mL) crumbled light feta cheese
3 tablespoons (45 mL) extra-virgin olive oil
3 tablespoons (45 mL) Ribena (concentrated blackcurrant nectar)
1 tablespoon + 1 teaspoon (20 mL) fresh, lemon juice
2 tablespoons (30 mL) fresh mint, chopped
1/4 teaspoon (1 mL) freshly cracked pepper
In a small bowl, whisk together the salad dressing ingredients: olive oil, Ribena, lemon juice, fresh mint and pepper.
Toasting the almonds is optional, but it does intensify their flavour. To toast, place the almonds in an ungreased saucepan over medium heat. Stir them often, so they don’t burn. They are done when golden brown. This should take about 5 minutes.
Place the spinach, blueberries, almonds and feta cheese in a large bowl.
Gently toss salad with the dressing and serve.
Serves 4 people
Serving size: 2 1/2 cups (625 mL)
Total fat 21 g
Watermelon and Feta Salad
1 small watermelon (about 1 lb/500 g)
2 large nectarines or peaches
6 cups (1.5 L) mixed salad greens, including arugula, endive, and leaf lettuce
1 cup (250 mL) crumbled feta cheese
2 tbsp (25 mL) toasted pumpkin seeds or sunflower seeds
3 tbsp (45 mL) olive oil
2 tbsp (25 mL) fresh lemon juice
1⁄4 tsp (1 mL) salt
1⁄4 tsp (1 mL) freshly ground black pepper
• The golden nectarines and peaches contain the antioxidant beta carotene, which the body converts into vitamin A. Watermelon contains a fair amount of vitamin C.
• Feta cheese is relatively high in sodium. In fact, it actually contains more than twice as much sodium as found in the same quantity of cheddar cheese. To reduce the salt, soak the feta in milk for 30 minutes. Then rinse the cheese in a strainer under running water and pat dry on paper towels.
• Sunflower seeds are a good source of vitamin E, which helps to maintain red blood cells and muscle tissue.
First, make the dressing. Place the oil, lemon juice, salt and pepper into a 2-cup (500-mL) jar or container with a tight-fitting lid. Cover and shake until well blended.
Using a serrated knife, cut the watermelon into bite-sized chunks, discarding the rind and all of the seeds. Toss into a large salad bowl.
Cut the nectarines in half (do not peel) and pit them. Place the nectarines on a cutting board, cut side down, and cut lengthwise into thin slices; toss with the watermelon chunks. Tear the salad greens into bite-sized pieces and add to the fruit. Toss to mix.
Crumble the feta cheese over the salad. Sprinkle the seeds over the top and drizzle with the lemon dressing; serve.
Tip: To serve the salad later, prepare the salad through Step 2, cover with plastic wrap, and refrigerate. Proceed with Steps 3 and 4 right before serving.
preparation time 20 minutes
makes 4 main-dish servings
Each serving provides calories 198, calories from fat 135, fat 15 g, saturated fat 5 g, cholesterol 22 mg, carbohydrate 13 g, fibre 2 g, sugars 9 g, protein 6 g
Choices per serving: Carbohydrate 1/2, Meat & Alternatives 1, Fat 2 1/2