4 servings, about 2 cups each

Active Time: 20 minutes

Total Time: 20 minutes

NUTRITION PROFILE

INGREDIENTS

• 2 tablespoons chopped pecans
• 1 10-ounce package fresh spinach, torn, or 12 cups baby spinach
• 1 cucumber, peeled, seeded and cut into 1/4-inch slices
• 2 teaspoons extra-virgin olive oil
• 1 shallot, finely chopped
• 1/4 cup cider vinegar
• 2 tablespoons pure maple syrup
• Salt & freshly ground pepper, to taste
• 1/4 cup shredded smoked cheese, such as Gouda or Cheddar

• PREPARATION

  1. Toast pecans in a small dry skillet over low heat, stirring often, until fragrant, 2 to 3 minutes. Transfer to a small bowl and let cool.
  2. Toss spinach and cucumber in a salad bowl.
  3. Heat oil in a small skillet over medium-low heat. Add shallot and cook, stirring, until softened, about 4 minutes. Add vinegar and maple syrup and bring to a boil. Season with salt and pepper.
  4. Immediately pour the dressing over the spinach and cucumber. Toss well and sprinkle with cheese and toasted pecans.

  NUTRITION

  Per serving: 163 calories; 12 g fat ( 2 g sat , 7 g mono ); 7 mg cholesterol; 12 g carbohydrates; 4 g protein;2 g fiber; 183 mg sodium; 531 mg potassium.

  Nutrition Bonus: Vitamin A (130% daily value); Folate (37% dv), Vitamin C (35% dv).

  Carbohydrate Servings: 1

  Exchanges: 1/2 other carbohydrate, 1 vegetable, 1 1/2 fat

  www.eatingwell.com

4 servings

Active Time: 30 minutes

Total Time: 1 hour

NUTRITION PROFILE

INGREDIENTS

• 8 medium or 4 large leeks
• 2 cups reduced-sodium chicken broth
• 6 cloves garlic, halved
• 6 sprigs fresh thyme
• 4 boneless, skinless chicken breasts (5-6 ounces each),trimmed and tenders removed (see Note)
• 1/2 teaspoon salt, divided
• 1/2 teaspoon freshly ground pepper, divided
• 1 tablespoon extra-virgin olive oil
• 1/2 cup heavy cream

• PREPARATION

  1. Preheat oven to 425°F.
  2. Trim roots and dark green tops from leeks, leaving 5 to 6 inches of white and light green parts. Cut the leeks in half lengthwise (or in quarters, if large); rinse well. Place the leeks in a single layer in a 9-by-13-inch baking dish, on their sides if necessary, nestling them together. Pour in broth; submerge the garlic and thyme in the broth between the leeks.
  3. Bake the leeks for 40 minutes.
  4. After about 30 minutes, sprinkle chicken with 1/4 teaspoon each salt and pepper. Heat oil in a large skillet over medium heat; add the chicken and cook until golden brown, 3 to 5 minutes per side. Remove from the heat.
  5. After 40 minutes, remove the leeks from the oven and nestle the chicken into them. Add cream and the remaining 1/4 teaspoon salt to the hot skillet (but do not turn the burner back on). Stir up any browned bits and let the cream heat up from the warmth of the pan. Pour the cream mixture over the leeks and chicken.
  6. Return the baking dish to the oven and bake until an instant-read thermometer inserted into the thickest part of a breast registers 165°F, 10 to 15 minutes. Serve the chicken with the braised leeks, spooning the sauce over both.

  TIPS & NOTES

  • 1. Note: It’s difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the chicken tender—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers.

  NUTRITION

  Per serving: 356 calories; 18 g fat ( 8 g sat , 7 g mono ); 119 mg cholesterol; 16 g carbohydrates; 0 gadded sugars; 32 g protein; 2 g fiber; 666 mg sodium; 542 mg potassium.

  Nutrition Bonus: Vitamin A (39% daily value), Vitamin C (23% dv), Iron (18% dv), Folate (17% dv), Potassium (15% dv).

  Carbohydrate Servings: 1

  Exchanges: 2 vegetable, 4 lean meat, 2 fat

  www.eatingwell.com

The EatingWell Taco

From EatingWell:  May/June 2007, EatingWell for a Healthy Heart Cookbook (2008)

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6 servings, 2 filled tacos each

Active Time: 15 minutes

Total Time: 15 minutes

INGREDIENTS

• 12 Crispy Taco Shells, (store bought is fine but pick healthy option)
• Lean & Spicy Taco Meat (recipe follows)
• 3 cups shredded romaine lettuce
• 3/4 cup shredded reduced-fat Cheddar cheese, (3 ounces)
• 3/4 cup diced tomatoes
• 3/4 cup prepared salsa
• 1/4 cup diced red onion

• 6 servings, about 1/2 cup each

  Active Time: 20 minutes

  Total Time: 20 minutes

  NUTRITION PROFILE

  INGREDIENTS

  • 8 ounces 93%-lean ground beef
  • 8 ounces 99%-lean ground turkey breast
  • 1/2 cup chopped onion
  • 1 10-ounce can diced tomatoes with green chiles, preferably Rotel brand (see Tip), or 1 1/4 cups petite-diced tomatoes
  • 1/2 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1/2 teaspoon dried oregano
  • 
    
  • PREPARATION
  • 1. To assemble, fill each taco shell with (in any order): a generous 3 tablespoons taco meat, 1/4 cup lettuce, 1 tablespoon cheese, 1 tablespoon tomato, 1 tablespoon salsa, 1 teaspoon onion.

    NUTRITION

    Per serving: 261 calories; 5 g fat ( 1 g sat , 1 g mono ); 38 mg cholesterol; 31 g carbohydrates; 24 g protein; 5 g fiber; 582 mgsodium; 272 mg potassium.

    Nutrition Bonus: Vitamin A (40% daily value), Vitamin C (25% dv), Zinc (17% dv), Iron (15% dv).

    Carbohydrate Servings: 2

    Exchanges: 1 1/2 starch, 1 vegetable, 3 very lean meat