Healthy Spring Recipes

Tomato Finger Sandwiches

Ingredients:

• 4 slices of whole grain wheat bread
• 4 tsp. of plain Greek yogurt
• 4 thick slices of tomato
• 4 tsp. of fresh sliced basil
• Salt and pepper to taste

Preparation:

Cut bread into rounds slightly larger then the piece of tomato.  Spread each slice with mayo and top with tomato, basil, salt and pepper.

Salmon Orzo Salad

Ingredients:

• 6 cups water
• 1 lb. asparagus
• 1 cup uncooked orzo
• 1 lb. skinless salmon filet
• thinly sliced red onion
• lemon dill vinaigrette

Preparation:

Bring 6 cups of water to a boil, add asparagus, a cook for 3 minutes until tender.  Remove asparagus and add orzo following the cooking instructions on the package.  While the orzo cooks, season the fish to your liking and place it on a foil lined broiler pan. Broil for 5 minutes or until the fish flakes easily and break it into bites.  Combine the fist and other ingredients, add salad dressing and toss salad to coat.

Chicken and Spring Greens

Ingredients

• 8  cups  mixed baby salad greens
• 2  cups  chopped cooked chicken breast (about 3/4 pound)
• 1/2  cup  red onion slices
• 1/4  cup  chopped pecans, toasted
• 3/4  cup  low-fat dressing of choice

Preparation

Arrange 2 cups salad greens on each of 4 plates and top each evenly with chicken, onion slices, and pecans. Drizzle 3 tablespoons dressing over each salad.

Spring Asiago Pasta

Ingredients:

• 1 package whole grain wheat pasta
• 1 can fat free, low sodium chicken broth
• 2 plum tomatoes (chopped)
• 1 cup chopped spinach
• ¼ cup chopped fresh basil
• ½ cup fresh shaved asiago cheese

Preparation:

Cook the pasta according to packaged directions and while the pasta is cooking, combine broth, tomato and spinach in a medium saucepan and bring to a boil.  Add drained pasta to broth mixture, sprinkle with cheese, and serve.

Mushroom Herb Chicken

Ingredients:

• 4 boneless, skinless chicken breast halves
• 3 large, peeled shallots
• Pre sliced mushrooms
• 1/3 cup dry sherry
• 1 tsp. marjoram, crushed

Preparation:

Place chicken between 2 sheets of heavy duty plastic wrap and pound with a meat mallet until 1/3 inch thick.  Cook chicken over medium heat for 5 to 6 minutes on each side until browned.  While chicken is cooking, cut shallots into thin slices.  Remove chicken and add shallots and mushrooms to the pan for one minute.  Stir in the sherry and marjoram, return the chicken to the pan, cover, and continue cooking for 3 to 4 minutes.  Transfer chicken to a platter, pour the mushroom mixture on top, and serve immediately.

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Tilapia with Olive Salsa

Ingredients:

• 1 cup chopped plum tomato
• 12 stuffed olives
• 2 Tbsp. fresh parsley
• 4 tilapia filets
• 4 lemon wedges
• 1 Tbsp. extra virgin olive oil

Preparation:

Heat a large skillet over medium-high heat and coat the pan with cooking spray.  Cook tomato for a minute in a skillet over high heat. Remove cooked tomatoes from pan and combine the cooked tomatoes, olives, and parsley in a small bowl.  Place tilapia filets in pan and cook for 3 minutes on each side or until it flakes easily.  Squeeze one lemon wedge over each filet, drizzle evenly with olive oil and top with olive salsa.[/print_this]