Farmers' Market Chicken & Broccoli Salad

Farmers' Market Chicken & Broccoli Salad - South Beach Diet Lunch Recipe - Free South Beach Diet Recipes - South Beach Diet meal menu plan online - SBD food


South Beach Diet Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 10 min
Makes: 6 servings, 2 cups each

INGREDIENTS : South Beach Diet food list

1 bag (10 oz.) mixed salad greens
1 pkg. (12 oz.) OSCAR MAYER Grilled Chicken Breast Strips
3 cups broccoli florets, blanched
1 cup canned chickpeas (garbanzo beans), drained, rinsed
1 cup halved cherry tomatoes
1/3 cup sliced red onions, halved
1/2 cup SOUTH BEACH DIET™ Italian Dressing
2 Tbsp. KRAFT 100% Grated Parmesan Cheese

DIRECTIONS : South Beach Diet cook book

Toss greens with chicken, broccoli, chickpeas, tomatoes and onions in large salad bowl.
Add dressing; mix lightly.
Sprinkle with the Parmesan cheese.

South Beach Diet Nutrition (per serving)
Calories 190
Total fat 7 g
Saturated fat 1.5 g
Cholesterol 40 mg
Sodium 630 mg
Carbohydrate 16 g
Dietary fiber 5 g
Sugars 5 g
Protein 18 g
Vitamin A 40 %DV
Vitamin C 70 %DV
Calcium 10 %DV
Iron 10 %DV

SOUTH BEACH DIET™ Tip
Enjoy this low-calorie salad for a quick main dish that is not only rich in vitamin A but also contains vitamin C from the broccoli.

How to Blanch Broccoli
Cook broccoli in small amount of boiling water 1 to 2 min. or until broccoli turns bright green. Drain. Immediately add broccoli to bowl of ice water; let stand until broccoli is completely cooled. Drain well before using.

Chicken & Spinach Salad - South Beach Diet Lunch Recipe

South Beach Diet Lunch Recipe - Chicken & Spinach Salad - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 1, 2, & 3
Prep Time: 15 min
Total Time: 15 min
Makes: 4 servings

INGREDIENTS : South Beach Diet food list

1 bag (10 oz.) baby spinach leaves
1 pkg. (6 oz.) OSCAR MAYER Italian Style Chicken Breast Strips
2 cups broccoli florets
1 cup halved cherry tomatoes
1/2 cup SOUTH BEACH DIET™ Italian Dressing

DIRECTIONS : South Beach Diet cook book

Toss spinach with chicken, broccoli and tomatoes in large bowl.
Add dressing; mix lightly.
Serve immediately.

South Beach Diet Nutrition (per serving)
Calories 150
Total fat 7 g
Saturated fat 1 g
Cholesterol 30 mg
Sodium 770 mg
Carbohydrate 10 g
Dietary fiber 3 g
Sugars 5 g
Protein 14 g
Vitamin A 150 %DV
Vitamin C 100 %DV
Calcium 10 %DV
Iron 15 %DV

SOUTH BEACH DIET™ Tip
This low-calorie main-dish salad is the perfect end to a busy day. As a bonus, the spinach is an excellent source of vitamin A, and the broccoli provides vitamin C.

BLT Chicken Salad - South Beach Diet Lunch Recipe

South Beach Diet Lunch Recipe - BLT Chicken Salad - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 10 min
Makes: 4 servings, 2 cups each

INGREDIENTS : South Beach Diet food list

1 bag (10 oz.) mixed salad greens
1-1/2 pkg. (6 oz. each) OSCAR MAYER Grilled Chicken Breast Strips
1/2 cup KRAFT 2% Milk Shredded Reduced Fat Sharp Cheddar Cheese
1 cup cherry tomato halves
1/2 cup red onion rings
4 slices OSCAR MAYER Turkey Bacon, crisply cooked, cut into 1/2-inch pieces
1/2 cup SOUTH BEACH DIET™ Ranch Dressing

DIRECTIONS : South Beach Diet cook book

Toss greens with chicken breast strips, cheese, tomatoes and onions.
Spoon onto large serving platter; sprinkle with bacon.
Drizzle with dressing.

South Beach Diet Nutrition (per serving)
Calories 250
Total fat 15 g
Saturated fat 4 g
Cholesterol 65 mg
Sodium 1180 mg
Carbohydrate 9 g
Dietary fiber 3 g
Sugars 3 g
Protein 22 g
Vitamin A 30 %DV
Vitamin C 25 %DV
Calcium 25 %DV
Iron 8 %DV

SOUTH BEACH DIET™ Tip
This fun twist on a classic BLT provides 2 servings of vegetables per person.

Jazz It Up
Layer all salad ingredients except dressing in a clear glass bowl. Toss with dressing just before serving.

Substitute
Substitute 8 cups baby spinach leaves for the bagged mixed greens.

Variation
Prepare as directed, substituting four salad plates for the serving platter.

Citrus, Tomato & Asparagus Salad - South Beach Diet Lunch Recipe

South Beach Diet Lunch Recipe - Citrus, Tomato & Asparagus Salad - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 1, 2, & 3
Prep Time: 15 min
Total Time: 15 min
Makes: Makes 8 servings, 1/2 cup each.

INGREDIENTS : South Beach Diet food list

1/3 cup SOUTH BEACH DIET™ Italian Dressing
1/4 cup finely chopped green onions with tops
1 tsp. grated lemon peel
2 Tbsp. lemon juice
2 large tomatoes, thinly sliced
18 large asparagus spears, cooked until crisp-tender
1/4 cup KRAFT 2% Milk Shredded Reduced Fat Mozzarella Cheese
2 tablespoons chopped fresh parsley

DIRECTIONS : South Beach Diet cook book

Mix dressing, onions, lemon peel and lemon juice until well blended.
Arrange tomatoes on serving platter; top with asparagus. Drizzle with dressing mixture.
Sprinkle with cheese and parsley.

South Beach Diet Nutrition (per serving)
Calories 45
Total fat 2.5 g
Saturated fat 0.5 g
Cholesterol 5 mg
Sodium 135 mg
Carbohydrate 5 g
Dietary fiber 1 g
Sugars 3 g
Protein 2 g
Vitamin A 15 %DV
Vitamin C 20 %DV
Calcium 4 %DV
Iron 4 %DV

SOUTH BEACH DIET™ Tip
This low-fat salad of fresh asparagus and tomatoes drizzled with a lemon vinaigrette is the perfect side dish for cooked fish or lean meat.

How to Cook Asparagus Spears
Tie kitchen string around bundle of asparagus spears. Add to saucepan of boiling water, with water just coming to bottoms of tips. Bring to boil on medium-high heat. Reduce heat to medium-low; simmer 3 to 4 min. or until asparagus is crisp-tender.

Cooking Know-How
Choose asparagus spears with closed compact tips, round stalks and a rich green color.