Heart-Healthy Recipe: Winter Salad

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1205

Serves 4

Ingredients:

  • 2 T. butter
  • 1/2 c. pecans halves
  • 1/2 c. cranberries
  • 1 c. sliced thin, fresh carrots
  • 1 T. brown sugar
  • 1/2 tsp. cinnamon
  • 1/2 c. dates or dried apricots
  • 4 T. goat cheese or low-fat cream cheese

Dressing:

  • 1/2 c. peach, orange or apricot marmalade or preserves
  • 2 T. vinegar
  • 2 T. olive oil
  • 1/8 tsp. ground ginger

Salad:

  • 6-8 oz. chicken breast tenders, cut into 1-inch strips
  • 4-6 c. salad greens

Preparation:

Melt butter in a medium skillet; add pecans, cranberries and carrots. Sprinkle mixture with sugar and cinnamon. Saute until pecans are lightly browned and carrots are slightly tender. Transfer to a plate. Make pocket in dates and stuff with about 1 teaspoon of goat cheese or cream cheese. Slice each dates into 2-3 pieces. Set aside. Combine dressing ingredients in a small bowl or shaker jar until well blended. Take out 3 tablespoons of this mixture. Add reserved dressing to skillet with chicken pieces. Saute chicken over medium heat for about 5 minutes or until tender and browned. Divide salad greens between 4 bowls. Top with dates and equal amounts of carrot mixture, followed by chicken pieces. Finish with dressing mixture.

Note: Winter Fare: A hearty salad is good any time of year. When garden fresh produce is less than desirable, use fruits and nuts for season to design a great meal. Cranberries in the freezer work well and when pecans are not around, try walnuts. Glazing the chicken pieces with fruit marmalade adds delicious crunch. Serve with scones, whole grain biscuits or raisin bread.

Nutritional Information Per Serving: Calories: 507; Protein: 8g; Carbohydrates: 44g; Fiber: 4g; Sodium: 300mg.