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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Serve with a gluten-free roll.

 

"On the subject of spinach: divide into little piles. Rearrange again into new piles. After five or six maneuvers, sit back and say you are full."
-
Delia Ephron, Writer

The refrigerator light goes on...

This is a lovely spring salad with everything. Healthy fats, lean meats, nuts, seeds, fruit, fiber, vitamins.... Its an easy weeknight meal but the chicken can be made ahead and the salad served for a dinner party with quick assembly.

Onions

There are two main categories of onion: green onions and dry onions. Both types are the underground bulb of a plant related to the lily.

Dry onions include yellow (sometimes called Spanish onions), white, and red onions. Choose firm onions with no green sprouts and no soft spots or darkening of the skin.

There are two types of dry onions: those harvested during spring and summer have a higher moisture content and are known as "fresh onions." They have thin, light skins and are milder. Because of the amount of moisture they don't keep well. Fresh onions are also known as "long-day" onions.

"Storage onions" grow August through May and have a thicker, papery skin and are more pungent. The low moisture means that they will keep well. Onions grown in the winter may be labeled "short-day" onions.

There are a number of sweet onion varieties and have traditionally been "fresh onions," but many are now grown year round. Two of the most famous are the Vidalia and the Walla Walla onion. These short-day onions have a very high sugar content - up to 15% - accounting for their milder and sweeter flavor.

4 ounces chopped onion = 43 calories, 0 fat, 0g sat fat, 0g mono fat, 1g protein, 10g carbohydrates, 3mg sodium, 0mg cholesterol, 0 mcg Vitamin K


 

Spinach Salad with Ginger Dressing and Sesame Chicken



Servings = 3 | Serving size =salad with 4 ounces chicken

Cooking Time = 45 Minutes

This recipe can be multiplied by 2,3.

This recipe makes great sandwiches the next day. Serve with 2 ounces brown bread and a tablespoon of Orange Marmalade.

2 Tbsp grapeseed oil
1/4 cup frozen orange juice concentrate (thawed)
1/8 tsp salt
1/8 tsp fresh ground black pepper
2 Tbsp crystallized ginger (minced)
1 tsp minced parsley
1 Tbsp minced chives
3 Tbsp slivered almonds
3 Tbsp black sesame seeds
3 4 ounce boneless chicken breasts (cut into 1 inch strips)
spray olive oil
1/8 tsp salt
9 ounces baby spinach
1 15 ounce can mandarin oranges (drained of all syrup)
1/2 small red onion (sliced thinly as possible)

Place the grapeseed oil, orange juice concentrate, salt, pepper, ginger, parsley and chives in a mini chopper or blender. Process until smooth and chill.

Preheat the oven to 425F. Place a medium sized skillet in the oven.

Place the almonds in a small skillet over medium heat. Cook, tossing frequently, until slightly browned and remove from the heat.

Place the sesame seeds on a sheet of waxed paper. Place the chicken strips one at a time in the sesame seeds to coat just one side of each strip.

Remove the hot pan from the oven and spray lightly with olive oil. Place the chicken strips in the pan with the coated side down. Sprinkle the 1/8 teaspoon salt over the uncoated side and return the pan to the oven. After about 7 minutes turn the chicken strips over. The chicken will take another 8 - 10 minutes to cook.

While the chicken is cooking place the spinach in a large bowl with the chilled dressing. Toss until well coated. Divide between three plates. Sprinkle the mandarin oranges around the plate and then top with the toasted almonds and sliced red onion.

When the chicken is done place the strips on top of the salad and serve.

Nutrition Facts

Serving size = salad with 4 ounces chicken

Servings = 3

.

Amount Per Serving

Calories 393 Calories from Fat 167
  % Daily Value
Total Fat 19g 30%
    Saturated Fat 2g 11%
    Monounsaturated Fat 6g  
    Trans Fat 0g  
Cholesterol 66mg 22%
Sodium 346mg 14%
Total Carbohydrates 24g 8%
    Dietary Fiber 5g 22%
    Sugars 15g  
Protein 33g  
Vitamin A 181% Vitamin C 36%
Calcium 15% Iron 25%
Vitamin K 422 mcg Potassium 1148 mg
Magnesium 161 mg