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Low-Cal Cocktails: Make Your Own Simple Syrup

Use this homemade simple syrup to whip up some seasonal, low-cal cocktails at your next party:

Combine 1 cup water with 1 cup sugar in a saucepan; stir over medium heat until sugar is dissolved. Remove from heat and let cool to room temperature. Keep refrigerated for up to two weeks, until ready to use.

Last Updated: February 20, 2009
Filed Under: Healthy Cooking

This pink delight has about 50 calories less and 1/3 the amount of sugar of a strawberry daiquiri.

Ingredients:
2 ounces rum
2 quartered strawberries
1/4 ounce orange liqueur, like Cointreau
1/2 ounce fresh lemon juice
1/2 oz fresh lime juice
1 tablespoons simple syrup
1 tablespoon water
Strawberry slice for garnish (optional)

Directions:
1. Combine ingredients in a cocktail shaker filled with ice.

2. Shake vigorously for about 10 seconds.

3. Strain into a martini glass, and garnish with a slice of a strawberry.

Nutrition:
Calories 197 (1% from fat); Fat 0g (sat 0g, mono 0g, poly 0g); Cholesterol 0mg; Protein 0g; Carbohydrate 14g; Sugars 11g; Fiber 1g; Iron 0mg; Sodium 2mg; Calcium 8mg

By Susan Hall
[PHOTO BY SEAN KELLEY]

Last Updated: February 20, 2009
Filed Under: Healthy Cooking

Low-Cal Cocktail: Simple Blueberry Summer Cooler

This refresher has 40 fewer calories than a screwdriver thanks to the calorie-free soda water.

Ingredients:
1 1/2 ounces blueberry-flavored vodka, like Stoli Bluberi
1/2 ounce fresh lemon juice
1/2 ounce fresh lime juice
1 ounce simple syrup
About 2 ounces soda water
Fresh mint sprig for garnish (optional)

Directions:
1. Place all ingredients except soda water into a cocktail shaker filled with ice.

2. Shake vigorously for about 10 seconds.

3. Pour with the ice into a tall glass leaving about an inch from the top of the glass.

4. Top off with soda water, and garnish with a sprig of mint if desired.

Nutrition:
Calories 156 (0% from fat); Fat 0g (sat 0g, mono 0g, poly 0g); Cholesterol 0mg; Protein 0g; Carbohydrate 15g; Sugars 14g; Fiber 0g; Iron 0mg; Sodium 1mg; Calcium 3mg

By Susan Hall
[PHOTO BY SEAN KELLEY]

Last Updated: February 20, 2009
Filed Under: Healthy Cooking

Low-Cal Cocktails: Pome-Rita

This sipper is about 100 calories less than a regular margarita, and has nearly half the amount of sugar.

Ingredients:
1 1/2 ounces tequila
1/4 ounce orange liqueur, like Cointreau
1/2 ounce fresh lemon juice
1/2 ounce fresh lime juice
1 ounce simple syrup
1 ounce pomegranate juice
Kosher salt for rim
Lime wedge for garnish (optional)

Directions:
1. Combine ingredients in a cocktail shaker filled with ice.

2. Shake vigorously.

3. Pour with ice into a salted wine glass.

4. Garnish with a lime wedge.

Nutrition:
Calories 196 (0% from fat); Fat 0g (sat 0g, mono 0g, poly 0g); Cholesterol 0mg; Protein 0g; Carbohydrate 22g; Sugars 20g; Fiber 0g; Iron 0mg; Sodium 5mg; Calcium 8mg

By Susan Hall
[PHOTO BY SEAN KELLEY]

Last Updated: February 20, 2009
Filed Under: Healthy Cooking

Low-Cal Cocktails

These drinks are fresh and simple—with zero fake stuff like sugary mixers or artificial sweeteners. For parties, multiply ingredient amounts by the number of guests, and keep the batch refrigerated until it’s time to serve.

These cool cordials were developed by Lucy Brennan, author of Hip Sips: Modern Cocktails to Raise Your Spirits and owner of Mint and 820 Lounge in Portland, Ore. (Search if you are interested in ... ^^)

1/ Pome-Rita
2/ Simple Blueberry Summer Cooler
3/ Strawberry Kiss
4/ Homemade Simple Syrup

By Susan Hall
[PHOTOS BY SEAN KELLEY]

Last Updated: February 20, 2009
Filed Under: Healthy Cooking

Why Cheese is Healthier Than You Think, and the Easiest Way to Entertain

You may think of cheese as a party food, but not exactly as a health food. Well, we say it can be both. The 57 calories per half-ounce (about the size of your thumb) is about the same as 2 tablespoons of hummus—and it goes much better with a glass of pinot noir, if you ask us. Plus, the handcrafted artisan cheeses we’re seeing more of on the market are so packed with flavor, you only need a sliver for satisfaction.

You can grate aged cheeses like Parmesan and Asiago to add flavor to dishes for much less fat. And most aged cheeses are lactose-free (the milk sugar drops as cheese ages). Serve up an easy cheese plate at your next party with these tips.

How to serve
“Focus on diversity—in texture, in types of milk, even in appearance,” says Janet Fletcher, author of The Cheese Course. You could try serving a soft goat cheese with a smoky blue cheese made from cow’s milk, for example. Or compare similar cheeses from different locations—say cheddars from England and California—so that you can taste the effect of a particular place on the cheese.

When to serve
Serve a cheese course as a leisurely end to dinner, or in place of dessert. “If you have a cheese platter at the start when people are hungry, they tend to overindulge,” Fletcher says.

What to add
“Even one beautiful piece of cheese makes a great presentation,” Fletcher says. But if you want to include an accompaniment, nuts or fresh or dried fruit go nicely. “My favorite is a drizzle of honey on a pungent blue, like Valdeón from Spain.” Fletcher prefers serving cheese with bread instead of crackers, but stick to a basic baguette instead of an herby loaf so it doesn’t compete with the cheese.

What not to do
Fletcher’s one rule for cheese: “Don’t serve it cold.” Remove it from the fridge early—the bigger the block, the longer it’ll need—and keep it under wraps (cover with a dome or overturned bowl) until it’s at room temperature, when flavor and texture are at their prime. To keep things safe, of course, don’t leave any food out at room temperature for longer than 2 hours.

By Lia Huber

Last Updated: February 23, 2009
Filed Under: Healthy Cooking

Throw a Great (Easy) Party!

From Health magazine

You love having people over but loathe the inevitable party-planning anxiety: How will I get everything done in time? Do I have enough food? Thankfully, there are simple ways to minimize the stress and maximize the fun.

Perfect planning
It’s summer, and the entertaining is easy. Forgo mailed invitations in favor of fuss-free, money-saving Evites, says entertaining expert Michele Adams, who, with Gia Russo, is a co-founder of the style company MiGi and co-author of At Home With Friends: Spontaneous Celebrations for Any Occasion. Post your online invitation two weeks in advance (three, if your party falls on a major holiday like the Fourth of July).

As for the menu, streamline it, Adams suggests. To avoid standing over a hot barbecue grill through the entire party, serve sausages, which can be boiled ahead of time and finished on the grill. Better yet? Jazz up prepared foods with fresh ingredients: Buy steamed shrimp, and cook penne according to package directions; toss with jarred pesto. Another idea: Sauté shrimp with garlic, salt, and pepper to taste; serve on top of pasta.

An alternative to a full bar: Create a “signature” drink, like Cranberry Champagne Punch, and serve it in colorful pitchers (like the one shown below). To cut down on dirty platters, says Julie Edelman, author of The Ultimate Accidental Housewife: Your Guide to a Clean Enough House, use scooped-out watermelon and cantaloupe halves as summery servers.

Simple setup
Good party feng shui is easy. Stack plates and arrange cutlery on a large buffet table. Place one big platter of food in the center, Russo says, and fan side dishes around it. Use tiered trays (our pick, below), which are great for creating vertical space. And keep the food station from getting jammed by putting the drinks on a different table.

Encourage conversation by grouping lawn chairs around small tables. If you need additional seating, spread a few blankets on the grass, Edelman says. And set up an activity table with art projects to keep kids entertained. Finally, use candles, torches, and lanterns once night falls—good lighting keeps things lively until guests are truly ready to call it a night.

Party favorites
These are our picks for making your summer soirées superL

1/ Venti Oval Party Tub ($75, shown in Regency Lime; http://www.themacbethcollection.com/)

2/ Medium Bowls by Bambu ($17 each; http://www.branchhome.com/)

3/ Three-Tier Buffet Stand ($30, plates sold separately; http://www.surlatable.com/)

4/ Basis Pitcher ($45, shown in Turquoise; http://www.lekkerhome.com/)

Last Updated: February 18, 2009
Filed Under: Home and Family

Your Guide to a Safer Summer Weekend

By Allison Avery
From Health magazine

It’s here—the season of cookouts, road trips, and lazy poolside afternoons with family and friends. However you celebrate summer, our smart tips will keep the action safe and healthy.

Start by grilling smart. Grilling mistakes cause thousands of fires every year. The National Fire Protection Association recommends that you position any grill at least three feet away from house siding or railings and never place it in an enclosed area or under eaves or tree branches. If you smell gas, turn the tank off quickly and call the fire department. When grilling with charcoal, never add lighter fluid after lighting coals—the flames can leap high.

---

Dodge the burn and the bugs
Turned off by greasy sunscreen and smelly sprays? Cabana Life has a line of clothing with UPF 50+ (like SPF for fabrics), including the stylish Gingham Reversible Bucket Hat ($42; www.cabanalife.com). And the Patch Madras Shirt from Orvis ($59; www.orvis.com) is outfitted with Insect Shield, a repellent that wards off bugs for up to 70 washings. (P.S.: We still recommend sunscreen for your face).


Take CPR . . . to the pool
It’s scary to think about, but serious pool accidents happen all the time. You can save a life by immediately performing cardiopulmonary resuscitation (CPR); that doubles a drowning person’s chances of survival, according to the American Heart Association (AHA). How do you learn? A 30-minute do-it-yourself course is all it takes. Try the AHA’s CPR Anytime ($29.95 for adult kit; www.americanheart.org), featuring a dummy and DVD.


Practice safe picnicking
No one wants to be stuck in the bathroom when everyone’s outdoors. Avoid food poisoning by putting meat, potato salad, beans, cut and cooked vegetables, and cheese in a cooler, which is 41°F or colder, after two hours on the table, experts say. Try the Big Dipper Collapsible Tub Cooler ($32; www.picnicfun.com), which folds flat for storage.


Get your game on
Why let a silly, preventable injury kick you out of that impromptu tennis tourney? “If you’re not accustomed to playing sports, muscle strains are common,” says Margot Putukian, MD, director of athletic medicine at Princeton University. Solution: Warm up with a few minutes of walking and stretching. Got a bum knee? Wrap it in a brace before you play.

Last Updated: February 18, 2009
Filed Under: Mind and Body

Summer BBQ Menu Makeover

I had some friends over for a little Memorial Day BBQ and plan to do it again for the July 4 holiday and many other weekends before summer ends. While grilling is a healthy cooking technique—it requires no added fat and lets excess fat in meat and poultry drip away—there are many foods that we should keep off our grill sdue to their high calories, saturated fat, and/or sodium content.Here’s my summer grilling menu, which is a lot healthier than the traditional BBQ. I hope it inspires some of you to share your favorite outdoor summer dishes.

Grilled Poultry Sausage vs. Bratwurst
I was at the supermarket and, out of curiosity, picked up a package of bun-sized Hillshire Farm Cheddar Wurst smoked sausage. The pork-and-beef sausages weighed in at 240 calories and 21 grams fat, 8 grams of which were heart-stopping saturated fat. Not to mention the 660 mg sodium. Then I bought my Aidells Portobello Mushroom Smoked Chicken and Turkey Sausage. Each of these stocky sausages weighs in at only 140 calories and 8 grams of fat (with only 2.5 saturated), and 540 mg sodium.

If your dog starts at 250 calories and you add another 120 calories for the bun and at least 75 for condiments, one dog will add up to 450 calories or more. No chances of seconds with that chubby dog.

Poultry sausages deliver all the taste and texture of beef or pork sausages without the calories or fat. Serve them in buns for a healthier alternative. To go even leaner, I cut the sausages into chunks, top with fresh basil and a slice of heirloom tomato, and serve with toothpicks and condiments.

Save: At least 300 calories, 10 grams of fat, and 5.5 grams saturated fat

Grilled Veggie Skewers vs. Coleslaw
I nix coleslaw—more than 250 calories and 15 grams of fat a cup—and grill up summer squash, bell pepper, and mushrooms, and skewer them with small pieces of feta cheese and grape tomatoes for a healthy appetizer that doesn’t add extra fat or calories.

Save: At least 150 calories and 10 grams fat

Portobello Burgers vs. Beef Burgers
I am in my flexitarian (semi-vegetarian) phase, so I’m off beef for now. Instead I like to grill portobello mushroom burgers and serve them with a heirloom tomato slices and goat cheese on a multigrain bun. A traditional, small (3 ounces cooked) beef burger made with 80% lean ground beef served on a plain bun with ketchup and mustard packs in just over 400 calories and 16 grams of fat. The portobello burger—prepared with a little olive oil, balsamic vinegar, salt, and pepper—comes in under 300 calories, even with the bun and condiments.

Skinny Cow Bars vs. Ice Cream
Who doesn’t want ice cream or some frozen dessert in the summer? I do. To satisfy my craving, I opt for Skinny Cow Skinny Dippers chocolate-coated ice cream bars. Premium chocolate ice cream has about 200 to 250 calories per half cup, with 15 grams total fat (11 grams saturated). These Skinny Cow treats weigh in at 80 calories, 3 grams of fat (2 saturated). They satisfy my desire for a creamy, sweet, frozen dessert without blowing the calories in my diet.

Save: At least 120 calories, 10 grams fat, 10 grams saturated fat.

These simple dietitian-approved substitutions can cut hundreds of calories and a day’s worth of saturated fat from your summer menu. And guests won’t feel the least bit deprived—at least, no one complains when they come to our house.

By: Julie Upton, MS, RD
(ALEXANDER SHALAMOV/ISTOCK)

Last Updated: February 20, 2009
Filed Under: Experts and Bloggers

Build a Leaner Burger With Buffalo

From Health magazine

Supertasty (and lean) buffalo meat elevates this recipe for Buffalo Burgers With Red Cabbage Slaw, adapted from Bobby Flay’s Grill It!.

Prep: 30 minutes
Cook: 7 minutes
Makes 4 servings

Ingredients:
Pickled Okra Russian Dressing
½ cup reduced-fat mayonnaise
1½ tablespoons ketchup
1 tablespoon Dijon mustard
3 tablespoons finely chopped red onion
¼ cup finely diced pickled okra
2½ tablespoons finely chopped fresh flat-leaf parsley
Pinch of freshly ground black pepper

Red-Cabbage Slaw
¼ cup rice wine vinegar
2 teaspoons honey
1 tablespoon canola oil
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
½ small head of red cabbage, shredded (4 cups)
1 large carrot, shredded (1⁄2 cup)

Burger
1 pound ground buffalo (bison)
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
4 (¼-inch-thick) slices Gruyère (4 ounces)
4 hamburger buns

Instructions:
1. To make Pickled Okra Russian Dressing: Combine dressing ingredients; cover and refrigerate for at least 30 minutes.

2. To make Red Cabbage Slaw: Whisk together vinegar, honey, oil, salt, and pepper in a large bowl. Add cabbage and carrot; toss to combine. Let sit at room temperature for at least 15 minutes.

3. Prepare grill.

4. Form the ground buffalo into 4 (½-inch-thick) patties. Season with salt and pepper. Grill 3 to 4 minutes or until golden brown. Flip the burgers and continue cooking them 3 more minutes or until a meat thermometer reaches 160 degrees (medium).

5. Place a slice of Gruyère on each burger, then close the grill lid. Cook about 1 minute or until cheese begins to melt.

6. Spread 1 tablespoon of the Pickled Okra Russian Dressing on the tops and bottoms of each bun. Place a burger on the bottom half of each bun, top with Red Cabbage Slaw, and cover with top of bun. Serve immediately. (Serving size: 1 burger with about ¼ cup slaw and 1 tablespoon Russian dressing)

Nutrition:
Calories 503; Fat 21g (sat 8g, mono 5g, poly 3g); Cholesterol 86mg; Protein 38g; Carbohydrate 41g; Sugars 12g; Fiber 4g; Iron 5mg; Sodium 943mg; Calcium 400mg

Adapted from Bobby Flay’s Grill It!. Copyright © 2008 by Boy Meets Grill. Photographs Copyright © 2008 by Ben Fink. Published by Clarkson Potter/Publishers, a division of Random House Inc.

Last Updated: February 20, 2009
Filed Under: Healthy Cooking

Only 10 Grams of Fat? Hail Caesar!

Get all the flavor and none of the guilt with this simple recipe for the perennial favorite: Chicken Caesar Salad.

Makes 4 servings
Prep time: 15 minutes
Cook: 12 minutes

Ingredients:
Olive oil cooking spray
1 pound skinless, boneless chicken breast halves
1/4 plus 1/8 teaspoon kosher salt, divided
1/4 plus 1/8 teaspoon freshly ground black pepper, divided
1/2 cup silken soft tofu
2 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
1 1/2 teaspoons Dijon mustard
1 1/2 teaspoons red wine vinegar
1 teaspoon Worcestershire sauce
3/4 teaspoon minced garlic
1/2 teaspoon anchovy paste
1 tablespoon water
2 tablespoons grated and 1/4 cup shaved fresh Parmesan cheese
8 cups romaine lettuce cut crosswise into 2-inch strips
1 1/4 cups fat-free croutons

Instructions:
1. Heat grill pan to medium-high. Mist chicken breasts with olive oil spray, and season with 1/4 teaspoon each salt and pepper. Grill chicken until just cooked through, about 5–6 minutes per side. Place chicken on a cutting board and let rest about 5 minutes to allow juices to redistribute; cut into bite-size pieces.

2. Mix next 8 ingredients and remaining salt and pepper in a blender until well-combined and creamy, scraping down blender sides, as necessary. Add 1 tablespoon water to thin. Stir in grated Parmesan.

3. Toss lettuce, croutons, and dressing in a large bowl; divide among 4 plates. Arrange chicken over salads, sprinkling each evenly with shaved Parmesan. (Serving size: 2 cups lettuce and 1/4 pound chicken)

Nutrition:
Calories 269 (33% from fat); Fat 10g (sat 3g, mono 4g, poly 2g); Cholesterol 69mg; Protein 31g; Carbohydrate 13g; Sugars 3g; Fiber 3g; Iron 2.5mg; Sodium 510mg; Calcium 178mg

By Laraine Perri

Last Updated: February 20, 2009
Filed Under: Healthy Cooking

Quick, Low-Calorie Summer Supper: BLT on a Bun

By Frances A. Largeman-Roth, RD
From Health magazine

If you’ve got hamburger buns + turkey bacon + tomato + avocado, you’ve got one of our favorite simple summer recipes: BLT on a Bun.

Everyone has leftover hamburger buns this time of year. Don’t let those buns go to waste—use them for this tasty take on a BLT!

• Cook 2 pieces of turkey bacon per person, according to package directions, and drain on a paper towel.
  
• Slice the tomato and the avocado; set aside.
• Toast the buns in the oven or toaster oven at 350° until golden.
• Spread a thin layer of reduced-fat mayonnaise on the top and bottom of the buns.
  
• Layer 2 slices of bacon on each bottom bun, and top with tomato and avocado slices. If you have lettuce on hand, add a layer of that, too.

Last Updated: March 19, 2009

Filed Under: Healthy Cooking

Low-Calorie Grilled Shrimp Salad

By Laraine Perri
From Health magazine

Juicy watermelon, tangy feta, and firm grilled shrimp make this recipe a summery star.

Prep: 20 minutes
Cook: 4 minutes
Makes 4 servings

Ingredients:
1 pound large shrimp, peeled and deveined (21–25 count)
1 tablespoon, plus 2 teaspoons olive oil, divided
3⁄4 teaspoon
kosher salt, divided
1⁄4 teaspoon freshly ground black pepper, plus more to taste
Olive oil cooking spray
2 tablespoons fresh lime juice
1 teaspoon honey
1⁄2 small red onion, thinly sliced
1⁄4 cup sliced fresh mint, divided
4 cups arugula
8 (4-inch) seedless watermelon wedges
4 ounces crumbled feta cheese

Instructions:
1. Preheat grill or grill pan to medium-high.

2. Toss shrimp with 2 teaspoons olive oil. Stir in 1⁄4 teaspoon salt and 1⁄4 teaspoon pepper. Lightly spray grill or grill pan with olive oil spray, and cook shrimp about 2 minutes per side or until just cooked through. Transfer shrimp to a plate to cool.

3. In a small bowl, whisk together lime juice, honey, remaining 1⁄2 teaspoon salt, and more pepper to taste. Whisk in remaining 1 tablespoon olive oil.

4. In a medium bowl, combine red onion and 2 tablespoons mint. Add dressing, and toss gently. To serve, place 1 cup arugula on each of 4 plates and top with 2 melon wedges and 1⁄4 of the onion-mint mixture; sprinkle with equal amounts of feta, top with about 6 shrimp, and garnish with some of the remaining fresh mint. Serve immediately. (Serving size: about 6 shrimp, 1⁄4 of the watermelon mixture, and 1 cup arugula)

Nutrition:
Calories 273; Fat 13g (sat 5g, mono 6g, poly 1g); Cholesterol 193mg; Protein 23g; Carbohydrate 17g; Sugars 13g; Fiber 1g; Iron 4mg; Sodium 728mg; Calcium 223mg
(PHOTO: YUNHEE KIM)

Last Updated: February 20, 2009
Filed Under: Healthy Cooking

Beyond Guacamole: Vitamin-Rich Grapefruit-Avocado Salad

By Steve Petusevsky
From Health magazine

To remove the citrus fruits’ bitter white pith for this fresh recipe, cut the peel away with a sharp knife. This recipe makes more dressing than you’ll need; you can refrigerate the extra for up to 5 days.

Prep: 18 minutes
Makes 4 servings

Ingredients:
1/3 cup orange juice
1/3 cup extra-virgin olive oil
3 tablespoons lime juice
2 tablespoons honey
1 medium halved peeled avocado, seeded and cut into 1/2-inch chunks
1 peeled pink grapefruit, cut into sections
1 peeled navel orange, cut into sections
1/2 red pepper, chopped
4 minced green onions
4 cups field greens

Instructions:
1. Combine first 4 ingredients (through honey) in a food processor or blender, or use a handheld immersion blender, and process for 1 minute until the mixture is smooth and creamy.

2. Combine the remaining ingredients (except the greens) in a large, nonreactive bowl (glass, stainless steel, or glazed ceramic). Toss with half of the dressing to moisten. Serve over field greens. (Serving size: 1 cup greens, about 1/2 cup grapefruit mixture, and 2 tablespoons dressing.)

Nutrition:
Calories 234; Fat 17g (sat 2g,mono 12g,poly 2g); Protein 3g; Cholesterol 0mg; Calcium 75mg; Sodium 21mg; Fiber 7g; Iron 2mg; Carbohydrate 23g

Last Updated: February 20, 2009
Filed Under: Healthy Cooking

Healthy Salads: This Indulgent Salad Is Loaded With Lobster, Not Calories

At just 290 calories, this simple but decadent recipe for lobster and corn salad with tarragon vinaigrette is as light as it is tasty.

Prep: 15 minutes
Cook: 3 minutes
Makes 4 servings

Ingredients:
1 tablespoon Champagne or white wine vinegar
1 tablespoon fresh lemon juice
2 tablespoons minced shallots
1 teaspoon minced fresh tarragon
1/4 cup extra-virgin olive oil
1/2 teaspoon kosher salt
1/8 teaspoon ground black pepper
1 cup fresh corn kernels (2 ears)
1 pound cooked lobster meat, chopped
2 tablespoons minced fresh chives

Instructions:
1. Whisk together first 4 ingredients (through tarragon) in a small bowl. Whisk in olive oil in a slow, thin stream, and add salt and pepper; set aside.

2. Gently combine corn and lobster in a serving bowl. Add vinaigrette and chives, and toss gently before serving. (Serving size: about 1 cup)

Nutrition:
Calories 290; Fat 17g (sat 4g, mono 11g, poly 2g); Cholesterol 87mg; Protein 24g; Carbohydrate 11g; Sugars 2g; Fiber 1g; Iron 1mg; Sodium 588mg; Calcium 74mg

By Laraine Perri

Last Updated: February 20, 2009
Filed Under: Healthy Cooking

Healthy Salads: Try This Protein-Packed Greek Salad

Just worked out? Replenish electrolytes and pump up muscle with this Greek salad with grilled chicken recipe. Bonus: The salty olives and feta help you rehydrate faster.

Prep: 20 minutes
Cook: 4 minutes
Stand: 5 minutes
Makes 4 servings

Ingredients:
3 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon honey
3/4 teaspoon kosher salt, divided
1/4 teaspoon ground black pepper, divided
Olive oil cooking spray
12 ounces skinless, boneless chicken breast
1 1/2 pounds plum tomatoes, halved, seeded, and quartered (about 6–8 tomatoes)
1/2 large seedless cucumber, halved lengthwise and thinly sliced
1/2 small red onion, thinly sliced
3 ounces feta cheese, crumbled
1/3 cup pitted kalamata olives, halved
3 tablespoons chopped fresh mint, divided
4 cups torn romaine lettuce

Instructions:
1. Whisk together the olive oil, lemon juice, and honey. Add 1⁄2 teaspoon salt and 1⁄8 teaspoon pepper; set aside.

2. Heat a grill pan to high. Lightly coat chicken with olive oil spray, and season with remaining salt and pepper; cook over high heat 2 minutes per side or until just cooked through. Transfer to a cutting board; let stand 5 minutes.

3. In a serving bowl, toss tomatoes, cucumber, onion, feta, olives, and half the mint with vinaigrette. Slice chicken into 1⁄2-inch strips, add to salad, and toss gently. Place 1 cup romaine on each of 4 plates, top with chicken mixture and remaining mint. (Serving size: 1 1/4 cup salad and 3 ounces chicken)

Nutrition:
Calories 312; Fat 20g (sat 6g, mono 12g, poly 2g); Cholesterol 66mg; Protein 22g; Carbohydrate 11g; Sugars 7g; Fiber 2g; Iron 1mg; Sodium 568mg; Calcium 141mg

By Laraine Perri

Last Updated: February 20, 2009
Filed Under: Healthy Cooking

Healthy Salads: Light Tapas Make It Easy to Keep It Low-Cal

This recipe for tapas with garlic shrimp and baby greens is a real crowd-pleaser.

Prep: 20 minutes
Cook: 10 minutes
Stand: 10 minutes
Makes 12 servings

Ingredients:
Tapas spread
4 ounces thinly sliced serrano ham
4 ounces Manchego cheese, sliced into thin triangles
1 (12-ounce) bottle roasted red peppers, sliced
1 cup assorted marinated olives
1 cup Marcona almonds
1 baguette or other good crusty bread

Salad
1 tablespoon sherry vinegar
1 teaspoon honey
1/2 teaspoon Dijon mustard
3 tablespoons plus 1 teaspoon extra-virgin olive oil
1/4 rounded teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
10 cups baby salad greens

Shrimp
1 pound medium shrimp, peeled and deveined
1 1/2 teaspoons kosher salt, divided
1/2 cup extra-virgin olive oil
6 tablespoons minced garlic
1/2 teaspoon crushed red pepper
3/4 teaspoon Spanish smoked paprika
1/3 cup fino sherry (or dry white wine)
1 tablespoon fresh lemon juice
2 tablespoons minced fresh parsley

Instructions:
1. For tapas spread: Arrange all tapas ingredients on a large platter.

2. For salad: Whisk together vinegar, honey, and mustard in a small bowl. Whisk in olive oil, and add salt and pepper; set aside. (Dress greens before serving.)

3. For shrimp: Toss the shrimp with 3⁄4 teaspoon salt; set aside for 10 minutes. Warm the olive oil in a large pan, and gently sauté garlic over medium-low heat for 3 minutes or until fragrant and beginning to color.

Add shrimp, remaining 3⁄4 teaspoon salt, crushed red pepper, and smoked paprika; cook over medium heat, turning the shrimp occasionally, for about 3 minutes or until just cooked through.

Remove shrimp from pan with a slotted spoon.

Add sherry to pan, raise heat to high, and reduce liquid (about 2–3 minutes).

Add lemon juice, return shrimp to pan, and toss gently; sprinkle with parsley. Serve immediately. (Serving size: 3⁄4 cup salad, 2–3 shrimp, and assorted tapas)

Nutrition:
Calories 484; Fat 27g (sat 5g, mono 16g, poly 3g); Cholesterol 71mg; Protein 20g; Carbohydrate 40g; Sugars 2g; Fiber 3g; Iron 5mg; Sodium 1317mg; Calcium 186mg

Last Updated: February 20, 2009
Filed Under: Healthy Cooking

Healthy Salads: Detoxifying Cabbage, Ginger Lend Crunch to This Low-Cal Salad

By Laraine Perri
From Health magazine

Detox never tasted so good. This recipe for red cabbage and apple salad with ginger vinaigrette delights for just 215 calories.

Prep: 20 minutes
Makes 4 servings

Ingredients:
3 tablespoons apple cider vinegar
1 1/2 teaspoons grated peeled fresh ginger
1 teaspoon Dijon mustard
1 teaspoon honey
1/2 teaspoon minced garlic
3 tablespoons extra-virgin olive oil
1/4 teaspoon kosher salt
1/8 teaspoon ground black pepper
2 cups packed shredded red cabbage
2 cups packed shredded Napa cabbage
2 cups thinly sliced Granny Smith apple
2 teaspoons fresh lemon juice
1/4 cup golden raisins, plumped in hot water
1/4 cup toasted, unsalted sunflower seeds

Instructions:
1. Whisk together first 5 ingredients (through garlic) in a small bowl. Whisk in olive oil, salt, and pepper; set aside.

2. Toss cabbages together in a large serving bowl. Toss apple slices with lemon juice to keep from browning.

3. Add apple, raisins, and half the sunflower seeds to cabbage. Toss with the dressing. Garnish servings with remaining seeds. (Serving size: 1 1/4 cups salad)

Nutrition:
Calories 215; Fat 15g (sat 2g, mono 8g, poly 4g); Cholesterol 0mg; Protein 3g; Carbohydrate 20g; Sugars 13g; Fiber 3g; Iron 1mg; Sodium 119mg; Calcium 50mg
Next: Light Tapas Make It Easy to Keep It Low-Cal
Back to “Healthy Salads” Intro

By Laraine Perri

Last Updated: February 20, 2009
Filed Under: Healthy Cooking

Healthy Salads for Every Occasion

Need replenishment after a workout? Crave a decadent dinner for one? These fresh new salads really deliver. (Please search each topics below)

• Red Cabbage and Apple Salad With Ginger Vinaigrette


• Tapas With Garlic Shrimp and Baby Greens


• Greek Salad With Grilled Chicken


• Lobster and Corn Salad With Tarragon Vinaigrette


• Caprese Tower

By Laraine Perri

Last Updated: February 20, 2009
Filed Under: Healthy Cooking