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Source: Heart Healthy Living, Summer 2008

Grilled Chicken and Rice Salad

Ingredients:

12 oz skinless, boneless chicken breasts halves or thighs
1/3 c bottled Parmesan Italian salad dressing
1 c loose-pack frozen French-cut green beans
2 c cooked brown rice and wild rice blended, chilled
1 c canned artichoke hearts, drained and quartered
1 c shredded red cabbage
1/2 c shredded carrot
1 green onion, sliced
Lettuce leaves (optional)

Directions:

Brush chicken with 2 tablespoons of the dressing. Place chicken on the grill rack directly over medium coals. Grill, uncovered, for 12 to 15 minutes or until chicken is tender and no longer pink, turning once halfway through grilling. (Or broil on the unheated rack of a broiler pan 4 to 5 inches from the heat for 12 to 15 minutes, turning onch halfway through broiling.) Cut chicken into bite-size pieces. Meanwhile, rinse green beans with cool water for 30 seconds; drain well. In a large bowl, toss together beans, cooked rice, artichoke hearts, cabbage, carrot, and green onion. Pour the remaining dressing over rice mixture; toss to gently coat. If desired, arrange lettuce leaves on four dinner plates. Top with the rice mixture and chicken.

Makes 4 Servings.

Nutrients Per Serving:
285 Calories
8 g Total Fat
1 g Saturated Fat
53 mg Cholesterol
490 mg Sodium
30 g Carbohydrates
4 g Fiber

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Grilled Bass with Strawberry Salsa

Ingredients:

4 4-5 oz fresh or frozen sea bass or halibut steaks, 1 inch thick
1 small lime
1/4 tsp salt
1/4 cayenne pepper
1 c chopped fresh strawberries
1/4 c finely chopped seeded fresh poblano chile pepper (half of a small)
2 tbsp snipped fresh cilantro
1/2 tsp cumin seeds toasted
1/8 tsp salt

Directions:

Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Finely shred lime peel. Peel, section, and chop lime; set aside. In a small bowl, combine lime peel, the 1/4 teaspoon salt, and the cayenne pepper. Sprinkle evenly over both sides of each fish steak; rub in with your fingers. Arrange medium-hot coals around a drip pan. Cover and grill for 7 to 9 minutes per 1/2-inch thickness or until fish flakes easily when tested with a fork, gently turning once halfway through grilling time. Meanwhile, in a medium bowl combine chopped lime, strawberries, chile pepper, cilantro, cumin seeds, and the 1/8 tsp salt. Serve with grilled fish.

Makes 4 Servings

Nutrients Per Serving:
129 Calories
2 g Total Fat
1 g Saturated Fat
46 mg Cholesterol
298 mg Sodium
5 g Carbohydrate
1 g Fiber

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Bull’s-Eye Onion Burgers

Ingredients:

1 large sweet onion
1 lb 95% lean ground beef
1 1/2 tsp garlic powder
1/8 tsp salt
1/4 tsp ground black pepper
4 slices low-fat Swiss cheese (3 oz)
8 red and/or green kale leaves, stems removed
2 tsp olive oil
4 3/4-inch-thick slices hearty bread or Texas toast, toasted

Directions:

Peel onion. Cut four 1/4-inch-thick onion slices; refrigerate remaining onion for another use. Loosely shape meat into four 1/2-inch-thick patties; sprinkle with garlic powder, salt, and pepper. Press an onion slice into each patty and shape meat around onion until onion is flush with the surface of the meat patty. For a charcoal grill, place meat patties onion sides up, on the grill rack directly over medium coals. Grill, uncovered, for 10 to 13 minutes or until meat is done (160 degrees F), turning once halfway through grilling. Lightly brush kale leaves with oil, top kale with a cheese slice for each patty, and add to the grill the last 1 to 1 1/2 minutes of grilling. To serve, top each bread slice with two kale leaves and cheese, then add burger onion side up.

Makes 4 Servings.

Nutrients Per Serving:
321 Calories
10 g Fat
4 g Saturated Fat
22 g Carbohydrates
78 mg Cholesterol
337 mg Sodium
2 g Fiber