GREEK CHICKEN
SALAD
What you need:
3 4-oz. skinless, boneless chicken-breast
halves *
Salt and ground black pepper
to taste
1 cup sliced cucumber
1/4 cup chopped red onion
4 tbsp crumbled feta cheese
1 tbsp red wine vinegar
2 tsp olive oil
1 tsp Dijon mustard
2 cups chopped Romaine lettuce
Cooking spray
* You can speed prep time by using
precooked chicken breast or a
roasted chicken. (Don't forget to
remove the skin.)
What you get:
* High-quality muscle-building
protein from the chicken breast.
* Folate and cancer-fighting
chlorophyll from the lettuce.
* Cancer-fighting sulfur compounds
from the red onion.
How you do it:
* Preheat your oven to 400[degrees]. Coat a
baking sheet with cooking spray.
* Season both sides of the chicken
with salt and pepper. Place the
bird on the prepared baking
sheet and bake for 25 minutes,
until it's cooked through. Cut the
chicken into two-inch pieces.
* In a large bowl, toss the cucumber,
onion and feta cheese.
* In a small bowl, whisk together
the vinegar, oil and mustard. Add
the mustard to the cucumber
mixture and stir to coat. Stir in
the chicken. Season to taste with
salt and black pepper.
* Serve the chicken salad over the
Romaine lettuce.
Makes two servings. Per serving:
361 calories, 6g carbs, 47g protein,
16g fat (7g sat. fat), 2g fiber
TURKEY MEATBALLS
IN WILD MUSHROOM
GRAVY
What you need:
1 1/4 lb ground skinless turkey breast
1 tsp poultry seasoning
2 tsp olive oil
1 cup sliced fresh shiitake or any
other wild mushroom
1 green bell pepper, seeded and
chopped
1 tsp dried thyme
3/4 cup reduced-sodium beef broth
1 tbsp cornstarch
What you get:
* Lean protein from the turkey
breast.
* Immune-system-boosting
lentinan from the mushrooms.
* Vitamin C from the green peppers.
How you do it:
* In a large bowl, combine the
ground turkey and the poultry
seasoning. Mix well with your
hands and slap the mixture into
eight meatballs.
* Heat the oil in a large nonstick
skillet over medium-high heat.
Add the meatballs and cook
for five to seven minutes, until
browned on the surface. (When
handling poultry, always wash
your hands with hot, soapy
water to avoid bacterial contamination.)
* Toss in the mushrooms and
green pepper and cook for five
minutes, until the mushrooms
are tender and releasing juice.
Stir in the thyme to coat the
meatballs and mushrooms. Add
a half-cup of beef broth, then
cover the pan and simmer for
three minutes, until the meatballs
are cooked through.
* Dissolve the cornstarch in the
remaining quarter-cup of broth
and add the mixture to the
skillet. Simmer for one minute,
until the sauce thickens, stirring
constantly.
Makes two servings. Per serving:
325 calories, 13g carbs, 51g protein,
8g fat (1.5g sat. fat), 3g fiber
SESAME-GINGER
SHRIMP
What you need:
2 tsp sesame oil
2 cloves minced garlic
2 tsp fresh minced ginger
1 1/4 lb large shrimp, peeled
and de-veined
2 tbsp reduced-sodium soy sauce
2 cups sliced zucchini
What you get:
* Protein from the shrimp, along
with the mineral zinc, which
keeps senses alert, heals wounds
and aids in sperm production.
* Heart-protective folate from the
zucchini.
* Monounsaturated and polyunsaturated
fats from the sesame
oil, which is also low in saturated
fat. With its strong flavor, a little
goes a long way.
How you do it:
* Heat the oil in a large skillet over
medium-high heat. Add the
garlic and ginger and cook for
two minutes. Add the shrimp
and zucchini and cook for
another five minutes, until the
shrimp is bright pink and cooked
through and the zucchini is
crisp and tender.
* Stir in the soy sauce. Serve hot.
Makes two servings. Per serving:
289 calories, 7g carbs, 49g protein,
7g fat (1g sat. fat), 2g fiber
SEARED TUNA WITH
ROASTED RED PEPPER
SAUCE
What you need:
2 tsp olive oil
1 lb tuna steak (preferably sushi
grade)
1 cup roasted red peppers (from
water-packed jar)
1/4 cup reduced-sodium chicken
broth or water
1 tbsp balsamic vinegar
1 tbsp minced fresh ginger
1 clove garlic, peeled
Salt and ground black pepper
What you get:
* Muscle-building protein and
heart-friendly omega-3 fatty
acids from the tuna.
* Beta-carotene and vitamin C
from the red peppers.
How you do it:
* Heat the oil in a large skillet over
medium heat. Season both sides
of the tuna with salt and pepper.
Add the tuna to the skillet and
cook for three minutes per side,
until almost cooked through (the
fish will be pink in the center,
so cook it longer if you want it
well done).
* In a blender, combine the
roasted red peppers, chicken
broth, vinegar, ginger and
garlic. Process until the mixture
is smooth.
* Spoon the sauce over the tuna
just before serving.
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