| Recipe
for the month of March
HERBED CHICKEN SALAD
Serves 6
 Ingredients:
2 cups cooked chicken, cut into bite-size pieces (about 12 ounces raw skinless, boneless breasts or half a 3- to 4-pound raw whole chicken)
1/4 cup plain nonfat or low-fat yogurt
1/4 cup fat-free, cholesterol-free mayonnaise
2 green onions (green and white parts), thinly sliced
1 small carrot, grated
2 radishes, grated
3 tablespoons chopped celery
2 tablespoons chopped green bell pepper
2 tablespoons chopped fresh parsley
1 1/2 tablespoons tarragon vinegar or 1 1/2 tablespoons rice vinegar or white wine vinegar and 1/8 teaspoon dried tarragon, crumbled
1 teaspoon Worcestershire sauce
1 teaspoon salt-free Italian herb seasoning
1/4 teaspoon freshly ground pepper, or to taste
 Directions:
1. In a large bowl, combine all chicken salad ingredients. Mix well.
2. Cover and refrigerate for at least 1 hour.
3. To serve, place a scoop of chicken salad on a lettuce
leaf and top with mandarin orange segments.
Cook's Notes: In addition to being an entrée salad, this
dish is also good in pita pockets or on bread or whole-wheat
crackers. It's excellent, too, when used as stuffing for tomatoes,
bell peppers, or zucchini.
Nutrient Analysis:
1 Heart per serving:
calories: 122
Total fat: 3g
Saturated: 1g
Polyunsaturated: 1g
Sodium: 130mg |
|
| For a lifetime
of healthy living. |
|
| 1.
Drink at least
eight 8-ounce glasses of water every day, more if exercising
heavily |
|
| 2.
Eat a variety of foods, practice moderation, and remember "fresh is best." |
|
| 3.
Pay attention to your body's needs: eat when you're hungry, stop before you're too full, rest when you're tired. |
|
| 4.
Ask your physician's advice when dieting to lose weight or embarking on an exercise program. |
|
| 5.
Limit your intake of high-fat fast food meals; have a salad instead. |
|
| 6.
Eat breakfast because, in general, the body handles food better when you eat several small meals starting in the morning. |
|
| 7.
Plan ahead if
you know your schedule may tempt you to make poor eating
choices. |
|
| 8.
Vegetables, grains, beans, peas and fruit are naturally low in fat, so make them the center of the meal, and use meat as a side dish. |
|
| 9.
When eating out,
don’t be afraid to make your special dietary requests
known (for example, ask that sauces, toppings and dressings
be served on the side). |
|
| 10.
Make the
transition to a new heart-healthy diet slowly by adding or
replacing one or two items at a time (for example, replacing
2% milk with skim milk and replacing butter with a
reduced-fat margarine product). It’s the small changes
that add up over time. |
|
The
Team