RECIPES: Seared-chicken salad with green beans, almonds and dried cherries

SEARED-CHICKEN SALAD WITH GREEN BEANS, ALMONDS AND DRIED CHERRIES
Serves 4.

• 3 tbsp. olive oil, divided

• 1 lb. chicken breast cutlets (about 6)

• Coarse salt and ground pepper

• 1/2 lb. green beans, trimmed

• 3 tbsp. red-wine vinegar

• 1 tbsp. apricot jam

• 5 oz. baby arugula

• 1 head radicchio, cored and shredded

• 1/3 c. dried cherries

• 1/4 c. sliced almonds

Directions

In a medium saucepan, bring 2 inches salted water to a boil. Add green beans; cover and cook until crisp and tender, about 4 to 6 minutes. Rinse under cold water until cool; drain well.

Make dressing: In a small bowl, whisk together vinegar, jam, mustard and remaining 2 tablespoons oil; season with salt and pepper.

In a large bowl, toss arugula and radicchio with all but 1 tablespoon dressing. Divide salad among four plates; arrange chicken, green beans, cherries and almonds on top. Drizzle with remaining dressing; serve immediately.

Nutrition information per serving:

Calories350Fat17 gSodium340 mg

Protein29 gCholesterol68 mgDietary fiber5 g

Diabetic exchanges per serving: 1/2 fruit, 1 other carb, 4 lean meat, 1 fat.

CHOPPED SALAD WITH SPICY PORK AND BUTTERMILK DRESSING

Serves 4.

Lowfat buttermilk is surprisingly creamy; in this Southwestern salad, it's mixed with light mayo, green onions and garlic for a perky dressing.

• Coarse salt and ground pepper

• 1 pork tenderloin (about 1 lb.)

• 1/2 c. lowfat buttermilk

• 3 tbsp. light mayonnaise

• 2 green onions, whites minced and greens thinly sliced, separated

• 1 head romaine lettuce (11/4 lb.), trimmed and chopped

• 1 pint cherry tomatoes, quartered

• 1 (10-oz.) pkg. frozen corn kernels, thawed and patted dry

• 2 oz. pepper Jack cheese, cubed

Directions

Broil pork until an instant-read thermometer inserted in thickest part registers 145 degrees, about 14 to 16 minutes, turning twice during cooking. Let pork rest 10 minutes, then cut it into bite-size chunks.

Make dressing: In a large bowl, whisk together buttermilk, mayonnaise, green onion whites and garlic; season with salt and pepper.

Add romaine, tomatoes, corn, cheese, greens of onions and pork to the bowl. Toss to combine and serve immediately.

Nutrition information per serving:

Calories350Fat14 gSodium265 mg

Protein35 gCholesterol90 mgDietary fiber6 g

Diabetic exchanges per serving: 2 vegetable, 1 bread/starch, 4 lean meat, 1/2 fat.

ASIAN STEAK SALAD WITH CUCUMBER AND NAPA CABBAGE

Serves 4.

Making an exotic, vibrant beef salad is no big deal. Just mix lime juice, rice vinegar and seasonings into a multitasking marinade and dressing.

• 1/4 c. rice vinegar

• 2 tbsp. vegetable oil, such as safflower

• 1 tbsp. toasted sesame oil

• 1/2 tsp. red-pepper flakes

• 1 clove garlic, crushed through a press

• 1/4 c. soy sauce

• 1/2 head napa cabbage (1 lb.), thinly sliced crosswise

• 1 English cucumber, halved lengthwise and thinly sliced on the diagonal

• 1/4 c. coarsely chopped unsalted roasted peanuts

Directions

Pierce steak all over with a fork; place in a shallow dish or resealable plastic bag. Pour soy sauce and half of lime-juice mixture over steak (reserve remaining half for dressing) and marinate at room temperature for at least 10 minutes (or up to overnight in the refrigerator).

Lift steak from marinade (discard marinade) and place it on prepared baking sheet. Broil, without turning, until medium-rare, about 8 to 10 minutes. Let rest for 5 minutes. Slice thinly on the diagonal, across the grain.

In a large bowl, toss cabbage and cucumber with reserved dressing; divide among four plates. Top salad with steak and peanuts.

Nutrition information per serving:

Calories310Fat14 gSaturated fat3 gSodium345 mg

Protein38 gCholesterol85 mgDietary fiber3 g