Summer Salads!

Summer is officially upon us and that usually means more outdoor and physical activities as well more hot weather. Salads are a light, nutritious and effective way to fuel your body during these active and not-so-cool months and, at the same time, satisfy your hunger and boost energy levels. Forget about the traditional iceberg lettuce-bottled-ranch-dressing-and-crouton salad as a pre-dinner course. Surprise your family, be adventurous, and have fun cooking while you try your hand at some of these low-fat and healthy salads that won't slow you down during your summer fun!

A warm, delicious and healthy main-course salad with a variety of flavors and textures...a must-try!

Stir-Fry Chicken Salad
9 ounces of boneless, skinless chicken breast halves, cut into thin strips
3 tblspns. of white wine vinegar
1 tblspn. of olive oil
2 tspns. Dijon mustard
½ tspn. sugar
¼ tspn. salt
1/8 tspn. paprika
Dash of black pepper
4 cups torn fresh spinach leaves
10 cherry tomatoes, halved
½ cup shredded carrot
½ cup jicama, peeled and julienned
¼ cup sliced radishes
¼ cup finely chopped mushrooms
Nonstick cooking spray

Place chicken in a plastic bag set in a deep bowl. In a small bowl, stir together vinegar, oil, mustard, sugar, salt, paprika and pepper. Pour over chicken; close bag. Marinate chicken in the refrigerator for 2 to 5 hours, turning bag frequently. In a large bowl, combine spinach, tomatoes, carrot, jicama, radishes and mushrooms. Chill covered until serving time. Spray a cold wok or large skillet lightly with nonstick cooking spray. Preheat over medium-high heat. Drain chicken, reserving marinade. Stir-fry chicken for 2 to 3 minutes or until no longer pink. Add marinade and heat till boiling. Pour hot chicken mixture over salad mixture. Toss to combine. Serve immediately. Serves 4. (179 calories, 6 grams of fat, 22 grams of protein, 9 grams of carbohydrates per serving.)

A cool and hearty main-dish salad packed with protein, low in fat and full of flavor!

Beef Salad with Fresh Basil Dressing
½ cup low fat buttermilk
2 tblspns. reduced calorie mayonnaise
1 tblspn. snipped fresh basil or 1 tspn. dried basil, crushed
1 tblspn. lemon juice
1 tspn. sugar
Dash pepper
6 cups torn mixed greens (spinach, romaine lettuce, butter lettuce, etc.)
8 ounces of lean cooked beef (sirloin, top round, round steak, etc.), cut into very thin strips
1 small parsnip, thinly sliced
a medium carrot, thinly sliced
½ of a small zucchini, sliced
½ cup broccoli flowerets
½ cup chopped water chestnuts

For the dressing, in a small mixing bowl, stir together buttermilk, mayonnaise, basil, lemon juice, sugar and pepper. Cover and chill in the refrigerator. For salad, toss together the mixed greens, beef, parsnip, carrot, zucchini, broccoli and water chestnuts. Add the chilled dressing and toss to coat. Spoon onto individual serving plates. Serves 4. (212 calories, 9 grams of fat, 20 grams of protein, 13 grams of carbohydrates per serving.)

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