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Layered Caribbean Chicken Salad

Prep time:  30 minutes

10 servings

Salad ingredients:

4 cups torn romaine lettuce

3 cups cut up cooked chicken

1 can (15 oz.) Progresso black beans, drained and rinsed

1 ½ cups chopped tomatoes

2 ripe medium mangoes, seed removed, peeled and chopped

Dressing ingredients:

1/3 cup vegetable oil

1/3 cup lime juice

¼ cup chopped fresh cilantro

2 tablespoons sugar

¾ teaspoon salt

¼ teaspoon ground cinnamon, if desired

2 cloves garlic, finely chopped

Red pepper sauce, if desired

In 3 quart trifle bowl, layer lettuce, chicken, black beans, tomatoes and mangoes. 

In jar with tight fitting lid, shake dressing ingredients.  Drizzle over salad, serve immediately.  Or cover and refrigerate salad and dressing separately up to 4 hours; drizzle salad with dressing just before serving. 

Per Serving 1 ¼ cups :  calories 240, total fat 11g, sodium 230 mg, dietary figer 5g

Exchanges:  ½ starch, 1 other carbohydrate, 2 lean meat, 1 fat

Carbohydrate choices:  1 ½

If you don’t have a trifle bowl, toss all the salad ingredients in a large bowl.  Drizzle with dressing, or pass the dressing separately.

Tip:  Mix the flavor of this salad up by substituting fresh mint for the cilantro and pineapple or papaya for the mangoes.

Wheat Berry, Corn and Spinach Salad

Prep time:  20 minutes

6 servings

Ingredients:

3 ½ cups water

1 cup uncooked wheat berries

½ teaspoon salt

2 medium ears fresh sweet corn, husks and silk removed

1 cup cherry tomatoes cut in half

2 cups baby spinach leaves

¼ cup chopped onion

2 tablespoons white vinegar

1 teaspoon grated orange peel

2 tablespoons orange juice

2 tablespoons vegetable oil

1 tablespoon honey

1 teaspoon salt

1/8 teaspoon ground red pepper (cayenne)

In 2 quart saucepan, heat water, wheat berries and salt to a rolling boil over high heat.  Reduce heat to low; cover and simmer 1 ¼ to 1 ½ hours or until tender.  Drain; rinse with cold water to cool.  Drain well.

Heat gas or charcoal grill, place corn on grill over medium high heat, cover grill, cook 12 to 15 minutes, turning frequently, until tender.  Cool slightly, cut corn, from ears to measure about 2 cups.

In large bowl, stir together wheat berries, corn, tomatoes, spinach and onion.

In 1 cup measuring cup, mix vinegar, orange peel, orange juice, oil, honey, salt and red pepper with wire whisk; stir into wheat berry mixture.  Let stand 15 minutes before serving.

Per serving (1 cup each):  calories 180, total fat 6 g, sodium 610 mg, dietary fiber 4 g

Exchanges:  1 ½ starch, 1 fat

Carbohydrate choices:  2

Tip:  Wheat berries can be cooked 1 day ahead.  Just cover and refrigerate until ready to mix with remaining ingredients.

"MAXIMUM RESULTS - MINIMUM TIME"