Nutritional information per serving (1/4 of recipe) : 490 calories, 29 percent fat (16 grams), 61 percent carbohydrate, 10 percent protein, 105 milligrams calcium, 3 milligrams iron, 135 micrograms folate, 11 grams fiber.
An updated version of an old-time favorite, this salad makes a great lunch.
2 large, crisp apples, chopped
2 celery stalks, chopped
6 dates (preferably fresh), coarsely chopped
1/4 cup dried cranberries
1/2 cup lightly toasted walnuts, coarsely chopped
1/2 cup nonfat vanilla yogurt
1 tablespoon lemon juice
Combine all ingredients and serve.
Nutritional information per serving (1/4 of recipe): 147 calories, 3 percent fat (.5 gram), 93 percent carbohydrate, 4 percent protein, 70 milligrams calcium, .4 milligram iron, 14 micrograms folate, 4 grams fiber.
Grilled Italian Chicken Salad
Cooking in cast iron is said to add trace amounts of iron to the nutritional content of food.
2 chicken breasts, skinned and boned
1 teaspoon olive oil
1/2 teaspoon salt
1 medium red bell pepper, thinly sliced
1 medium green bell pepper, thinly sliced
1 small red onion, thinly sliced
1 small fennel bulb, thinly sliced
12 fresh basil leaves, torn
2 tablespoons small capers, drained and rinsed
2 tablespoons extra-virgin olive oil
1 tablespoon red wine vinegar
1 clove garlic, crushed
1/2 teaspoon red pepper flakes
Salt and freshly ground black pepper to taste
Toss chicken breasts in olive oil and season with salt. Grill both sides in a very hot cast-iron skillet until no longer pink (approximately 5 minutes per side for a medium breast). Let cool and slice.
Combine chicken and remaining ingredients in a bowl and toss.
Nutritional information per serving (about 1/2 breast): 155 calories, 36 percent fat (6 grams), 22 percent carbohydrate, 42 percent protein, 41 milligrams calcium, 1 milligram iron, 11 micrograms folate, 2 grams fiber.