Found these on the internets:
Baby Spinach Salad with Toasted Walnuts and Grilled Pear with Honey-Balsamic Vinaigrette
Servings = 2
5 oz. of baby spinach
¼ cup of walnuts
1 pear, cored and cut into six wedges, lengthwise
1 tablespoon of fresh squeezed lemon juice
2 teaspoons of honey
1 clove of garlic, optional
salt and freshly ground pepper to taste
¼ cup of balsamic vinegar
½ cup of extra virgin olive oil or grapeseed oil
To toast the walnuts, in a small sauté pan, heat the walnuts over medium heat. Stir occasionally for the first three to four minutes. When the walnuts begin to turn slightly darker brown, stir more frequently and continue cooking for four to five more minutes until nice and toasted. Remove from the heat and transfer to a plate to cool. Set aside.
To make the vinaigrette, whisk together honey, garlic if desired, salt and pepper to taste, and balsamic vinegar. Slowly whisk in olive oil until a nice emulsion is formed. Taste, adjust seasoning with more salt and pepper if necessary. Set aside.
To grill the pears, heat a grill pan over medium-high heat or heat the broiler to high and place the rack four to six inches from the heat source. When hot, spray grill pan or broiling pan with cooking spray and lightly brush pears with lemon juice. Grill or broil, turning once, until the pears begin to brown, approximately three or four minutes total.
To assemble salad, place spinach in a bowl and add walnuts. Pour a little of the dressing over the salad. Toss well. Taste. Add more dressing if necessary. Lay pear slices over the salad. Enjoy.
Note: The dressing can be made ahead and stored in the refrigerator for up to a week. The toasted walnuts can be made ahead and stored in the refrigerator or freezer.
The baby spinach in the Baby Spinach Salad with Grilled Pear and Walnuts is another good source of beta-carotene and is also rich in other vitamins and minerals, such as folacin. Spinach also contains more protein than most vegetables, though the protein is incomplete. Pears, when eaten with their skin, as in this salad, offer another good source of dietary fiber and vitamin C - the heart-healthy benefits of both are discussed above. Finally, the polyunsaturated fats in the walnuts, also discussed in more detail above, provide another source of heart-healthy fats to the meal.
Revised Caesar Salad Wrap with or with out Grilled Chicken
Serving Size = 1 wrap
Cheese-less Caesar Dressing
Yield = 6 tablespoons
1 clove of garlic, minced
2 anchovies, minced
1 tablespoon of fresh squeezed lemon juice
½ teaspoon of Dijon mustard
½ teaspoon of Worcestershire sauce
¼ teaspoon of hot sauce, such as Sriracha Hot Chili Sauce or Tabasco
2 tablespoons of canola mayonnaise
2 tablespoons of extra virgin olive oil
salt and pepper to taste
In a small bowl, whisk minced garlic, anchovies, lemon juice, mustard, Worcestershire, hot sauce, and mayonnaise together. Slowly drizzle in the two tablespoons of olive oil. Season with just a pinch of salt and lots of freshly ground pepper. Taste, adjust seasoning if necessary.
Note: This dressing can be easily doubled in quantity and made ahead of time - it keeps nicely in the refrigerator for up to a week. Each wrap uses only about two tablespoons of dressing, so the above recipe is enough for about three Caesar wraps.
Whole Wheat Croutons
Yield = 1/2 cup
1 slice of 100% whole wheat sandwich bread
1 teaspoon of olive oil
pinch of chili pepper and salt
Preheat the oven to 350 degrees. Cut bread into crouton-sized pieces and place on cookie sheet. Drizzle oil over croutons, and season with the pinch of chili pepper and salt. Bake in oven for approximately 10 minutes. Keep an eye on them - they burn easily. Let cool on pan or transfer to a plate.
Note: These croutons can be made ahead - they keep well in a Tupperware container or Ziplock bag. Store them in the freezer if you aren't going to use them immediately or just on the counter for up to a week. Whole wheat croutons offer so much more nutritionally than plain white croutons, and the difference in taste is virtually unnoticeable in the wrap.
Grilled Chicken Breast
Yield = two 3-oz. portions
One 6-oz. boneless, skinless chicken breast, pounded to 1/2-inch thickness
olive oil
salt, pepper, and oregano to taste
Place a grill pan or non-stick pan over medium-high heat. Spray with cooking spray. While pan is heating, place chicken breast on a plate, season with salt, pepper, and oregano on both sides, and pour a little olive oil over the breast. With a fork, turn the breast over a few times so it is nicely coated in the olive oil and all of the seasoning. When the pan is hot, place chicken breast in pan - do not move it around or flip it over -just let it sear. Let it cook for three minutes on the first side, flip it over and let it continue cooking for another three minutes. Remove the pan from the heat, cover with a lid, and let sit for two to three minutes. Remove breast from pan, place on a plate or board and let sit for another five minutes before slicing. If using the breast immediately, cut in half and cut the half you are using into medium-sized cubes. Leave the other half of the breast whole and store in the refrigerator and reserve for another day or meal.
Note: This grilled chicken breast can be made ahead. It stores nicely in the refrigerator for two to three days, and cold grilled chicken in great to have on hand for this wrap in particular, and other salads and sandwiches.
Toasted Pine Nuts
Yield = ¼ cup
¼ cup of pine nuts
Heat a small sauté pan over medium heat. Add the pine nuts. Cook, stirring occasionally for three to four minutes. When you see the pine nuts starting to turn golden, stir often and shake the pan around to prevent them from burning. Cook a few minutes more until all the nuts are nice and golden. Transfer to a plate to cool.
Note: These toasted pine nuts can be made in big batches and stored for months in an airtight container in the freezer. They also keep well in the refrigerator for relatively short periods of time, like two to three weeks.
To Assemble the Wrap:
One 3-oz. 100% whole wheat tortilla wrap
½ or 1 romaine lettuce heart (depending on the size, enough lettuce for one wrap)
½ cup of whole wheat croutons (see recipe above)
¼ cup of halved grape or cherry tomatoes
2 tablespoons of Cheese-less Caesar Dressing (see recipe above)
3 oz. of grilled sliced chicken breast, optional (see recipe above)
or
1 tablespoon of toasted pine nuts, optional (a nice addition if not using the grilled chicken breast - see recipe above)
Wash, dry and tear the romaine lettuce into smallish-sized pieces. In a medium bowl combine lettuce, croutons, cherry tomatoes, dressing, chicken breast if desired, and/or pine nuts if not using the grilled chicken breast. Toss mixture so everything is nice and coated. Taste, add additional dressing if desired and then lay mixture in center of wrap. Fold bottom end of wrap up slightly, and then fold sides over to form a wrap. Enjoy!
The whole wheat wrap and the whole wheat croutons in the Revised Caesar Salad Wrap also provide heart healthy whole grains, the benefits of which are discussed above. The removal of cheese from the dressing and the use of canola mayonnaise help to lower the cholesterol content of a traditionally saturated fat and cholesterol-laden dressing. Although optional in the sandwich, the 3-oz. portion of grilled chicken breast provides a lean source of protein, while also supplying nutrients such as iron, zinc, and vitamins B6 and B12 - nutrients that are difficult to obtain in a meatless diet. Because the cholesterol content of all types of meat, lean or fatty, is roughly between 20 to 25 milligrams per ounce, the American Heart Association recommends eating no more than six ounces of lean meat, fish, or poultry per day. For this reason, the chicken is optional in the wrap. The grape tomatoes are another good source of vitamin C and the benefits of nuts, if the pine nuts are included in the wrap, are discussed above.
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