26
Chicken with Mango Salsa over Mixed Greens
Serves 2
6 ounces thin chicken cutlets steamed and chilled
4 cups of mixed greens
1
⁄
2
mango chopped
1
⁄
4
cup chopped red onion
1
⁄
2
cup finely chopped fresh cilantro
1 cup chopped tomatoes
1
⁄
2
cup corn nibbles
juice of one lime
1
⁄
4
teaspoon salt
dash of pepper
1
⁄
2
chopped jalapeno
1. Slice cooked chicken cutlets and place over mixed greens.
2. Mix together chopped mango, red onion, cilantro, chopped
tomatoes, corn, lime juice, salt, pepper and jalapeno.
3. Pour mango salsa over salad.
4. Serve with your favorite fat-free dressing.
Nutritional Information:
235 Calories, 29.5 gm Protein, 22.1 gm Carbohydrate, 3.9 gm Fat,
72 mg Cholesterol, 468 mg Sodium
Tip: Steamed chicken is a great staple to have in your refrigerator to
use in salads, sandwiches and soups. Jazz up with sauces and salsas
to fit what you are in the mood for.
Turkey with Bruschetta over Mixed Greens
Serves 2
6 ounces thin turkey cutlets
steamed and chilled
4 cups of mixed greens
1 peeled sliced cucumber
2 cups of chopped tomatoes
2 tablespoons minced garlic
1 tablespoon capers
1. Slice cooked turkey cutlets and place over mixed greens.
2. Layer cucumber in salad.
3. Mix together tomatoes, garlic, capers, minced red onion,
oregano, olive oil, lemon juice, salt and pepper.
4. Pour tomato salsa over turkey and serve.
Nutritional Information:
222 Calories, 23 gm Protein, 16.4 gm Carbohydrate, 8.3 gm Fat,
35 mg Cholesterol, 530 mg Sodium
Tip: This salad goes great with a cup of soup or a toasted whole grain
roll. Use bruschetta mixture as a topping for other steamed poultry, fish
and meats.
1
⁄
2
cup of minced red onion
1
⁄
4
cup minced fresh oregano
1 tablespoon olive oil
2 tablespoons lemon juice
1
⁄
4
teaspoon salt
1
⁄
2
teaspoon pepper
17
Vegetable Steaming Chart
VEGETABLE
SMALL/SIDE BOWL
AMOUNT
LARGE/CENTER
BOWL AMOUNT
SUGGESTED
COOKING TIME
Artichokes,
whole
Asparagus Spears
Beans Green,
cut
Beets,
whole
Broccoli Flowerets
Brussels Sprouts
Cabbage,
1 inch pieces
1/8 wedges
Celery,
1/8 inch slices
1/2 inch slices
Carrots,
1/8 inch slices
2 inch pieces
Cauliflower Flowerets
Cauliflower, Whole
Corn on the Cob
Eggplant,
1 inch slices unpeeled
Mushrooms,
sliced
whole
New Potatoes,
whole
Onions,
1/2 inch slices/pieces
Parsnips,
small
Peppers,
1/2 inch pieces/slices
1 inch pieces/slices
whole, cored
Potatoes,
1 inch cubes
Rutabaga,
1 1/2 - 2 inch pieces
Snow Peas
Spinach
Squash - Acorn,
halved with skin side up
Squash - Butternut,
halved with skin side up
Squash - Spaghetti,
halved with skin side up
Squash - Yellow,
1 inch slices
Squash - Zucchini,
1 inch slices
Turnips,
small whole
Yams / Sweet
Potatoes,
halved with
skin side up
3
1 pound
1 pound
1
1
⁄
2
pounds
1
⁄
2
pound
1
⁄
2
pound
1
⁄
4
head
1
⁄
4
head
4 celery ribs
1 bunch
2 carrots
1 pound
1 pound
1 small
3 small
2 slices
8 ounces
8 ounces
1
1
⁄
2
pounds
1 onion
11 ounces
1 pepper
1 pepper
3 peppers
1 pound
1
1
⁄
2
pounds
1
⁄
2
pound
6 ounces
1 small
1 half
1 half
1 pound
1 pound
1 pound
2 halves
5
2 pounds
2 pounds
3 pounds
1 pound
1 pound
1
⁄
2
head
1
⁄
2
head
8 celery ribs
2 bunches
4 carrots
1
1
⁄
2
pounds
2 pounds
1 medium
4 small
3 slices
1 pound
1 pound
2
1
⁄
2
pounds
2 onions
1 pound
2 peppers
2 peppers
6 peppers
1
1
⁄
2
pounds
3 pounds
1 pound
10 ounces
1
1
⁄
2
pounds
2 halves
2 halves
1
1
⁄
2
pounds
1
1
⁄
2
pounds
2 pounds
3 halves
20 - 30 minutes
7 - 12 minutes
10 - 15 minutes
55 - 65 minutes
10 - 15 minutes
30 - 40 minutes
10 - 15 minutes
20 - 25 minutes
10 - 15 minutes
15 - 20 minutes
10 - 15 minutes
45 - 55 minutes
15 - 20 minutes
35 - 45 minutes
30 - 40 minutes
15 - 20 minutes
7 - 12 minutes
10 - 15 minutes
45 - 55 minutes
5 - 10 minutes
35 - 45 minutes
5 - 10 minutes
10 - 15 minutes
10 - 15 minutes
25 - 35 minutes
50 - 60 minutes
10 - 15 minutes
10 - 15 minutes
20 - 30 minutes
40 - 50 minutes
30 - 40 minutes
10 - 15 minutes
10 - 15 minutes
40 - 50 minutes
35 - 45 minutes
RS_EST7CAN_IB_ENG_1-11-06 11/1/06 5:04 PM Page 39
