Ingredients:
Dressing
1/4 cup olive oil
2 tablespoons lemon juice
2 tablespoons rice or white wine vinegar
2 teaspoons dill weed
Cracked black pepper, to taste
3 cups uncooked shell pasta, medium-sized
8 asparagus spears, cut into 1/2– inch pieces
1 cup halved cherry tomatoes
1 cup sliced green peppers
1/2 cup chopped green (spring) onions
Directions:
To make the dressing, in a small bowl add olive oil, lemon juice, vinegar, dill weed and black pepper. Whisk to mix evenly. Set aside.
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly and rinse under cold water.
In a small saucepan, cover the asparagus with water. Bring to a boil and cook only until tender-crisp, about 3 to 5 minutes. Drain and rinse under cold water.
In a large bowl, add the pasta, asparagus, tomatoes, green peppers, onions and dressing. Toss to mix evenly. Cover and refrigerate. Serve chilled.
Serves 8
Nutritional Analysis (per serving):
Calories 179, Cholesterol 0mg, Protein 4g, Sodium 6mg, Carbohydrate 24g, Fiber 2g, Total fat 7g, Potassium 175mg, Saturated fat 1g, Calcium 17mg, Monounsaturated fat, 5g
Recipe compliments of MayoClinic.com
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Ingredients:
1/2 cup fat-free sour cream
2 tablespoons powdered sugar
1/2 teaspoon lemon zest
1/2 teaspoon lemon juice
1/8 teaspoon vanilla extract
1 1/2 cups red seedless grapes
1 1/2 cups green seedless grapes
3 tablespoons chopped walnuts
Directions:
In a small bowl, combine sour cream, powdered sugar, lemon zest, lemon juice and vanilla. Whisk to mix evenly. Cover and chill for several hours.
Divide grapes equally among 6 stemmed dessert glasses or bowls. Add 2 tablespoons of the lemon topping to each dish. Sprinkle each serving with 1/2 tablespoon of chopped walnuts. Serve immediately.
Serves 6
Nutritional Analysis (per serving):
Calories 110, Cholesterol 2mg, Protein 2g, Sodium 29mg, Carbohydrate 21g, Fiber 1g, Total fat 2g, Potassium 174mg, Saturated fat < 1g, Calcium 37mg, Monounsaturated fat 1g
Recipe compliments of MayoClinic.com
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Ingredients:
4 boneless, skinless chicken breasts, each about 5 ounces
1 tablespoon olive oil
1 can (8 ounces) unsweetened pineapple chunks, drained except for 2 tablespoons juice
2 cups broccoli florets
4 cups fresh baby spinach leaves
1/2 cup thinly sliced red onions
Vinaigrette
1/4 cup olive oil
2 tablespoons balsamic vinegar
2 teaspoons sugar
1/4 teaspoon ground cinnamon
Directions:
Cut each chicken breast into cubes. In a large, nonstick frying pan, heat the olive oil over medium heat. Add the chicken and cook until golden brown, about 10 minutes.
In a large serving bowl, combine the cooked chicken, pineapple chunks, broccoli, spinach and onions.
To make the dressing, whisk together the olive oil, vinegar, reserved pineapple juice, sugar and cinnamon in a small bowl. Pour over the salad. Toss gently to coat evenly. Serve immediately.
Serves 8
Nutritional Analysis (per serving):
Calories 187, Cholesterol 41mg, Protein 17g, Sodium 75mg, Carbohydrate 8g, Fiber 2g, Total fat 9g, Potassium 329mg, Saturated fat 1g, Calcium 33mg, Monounsaturated fat 6g
Recipe compliments of MayoClinic.com
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Ingredients:
1 1/2 cups water
3/4 cup bulgur (cracked what), rinsed and drained
1 cup diced, seeded tomatoes
1 cup chopped parsley
1/2 cup chopped parsley
1 teaspoon dill weed
4 black olives, sliced
1/4 cup raisins
1/4 cup lemon juice
2 tablespoons extra-virgin olive oil
Freshly ground pepper, to taste
Directions:
In small saucepan, bring the water to a boil. Removed from heat and add the bulgur. Cover and let stand until the bulgur is tender and the liquid is completely absorbed, about 15 to 20 minutes.
In a large bowl, add the bulgur and the remaining ingredients. Toss gently just until the ingredients are evenly distributed. Cover and refrigerate for 2 hours to allow the flavors to blend. Serve chilled.
Nutritional Analysis (per serving):
Calories 101, Cholesterol 0mg, Protein 2g, Sodium 60mg, Carbohydrate 16g, Fiber 4g, Total fat 4g, Potassium 211mg, Saturated 0.5g, Calcium 27mg, Monounsaturated fat 3g
Recipe compliments of MayoClinic.com
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Ingredients:
1 can unsalted green beans
1 can unsalted wax beans
1 can unsalted kidney beans
1 can unsalted garbanzo beans
1/4 cup chopped white onion
1/4 cup orange juice
1/2 cup cider vinegar
Directions:
In a large bowl, combine the beans and onions. Stir gently to mix evenly.
In a separate bowl, whisk together the orange juice and vinegar. Add sugar substitute for desired sweetness.
Pour the orange juice mixture over the bean mixture. Stir to coat evenly. Let stand 30 minutes before serving.
Serves 8
Nutritional Analysis (per serving):
Calories 130, Cholesterol 0mg, Protein 7g, Sodium 110mg, Carbohydrate 25g, Fiber 7g, Total fat 0g, Potassium 397mg, Saturated fat 0g, Calcium 65mg, Monounsaturated fat 0g
Recipe compliments of MayoClinic.com
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