Banded Together

Recipes
Mix up a dip. Tips for healthy vegetable/fruit dips. Try a low fat dressing, hummus, or yogurt based dressing and add some of your favorite seasonings.
Chicken and Ginger-Splashed Spinach Salad   Serves 4 (about 2 ½ cups salad and 3 tablespoons dressing per serving).
Dressing:
1/3 cup fresh orange juice           1 ½ tablespoons canola oil
1 tablespoon grated ginger           ¼ teaspoon red pepper flakes
3 tablespoons cider vinegar           ¼ teaspoon salt
3 tablespoons pourable sugar substitute* 
Salad:
2 cups water                 1 (8 ½-ounce) package diced cooked chicken breast (about 1 ¾
3 ounces fresh snow peas or sugar snap peas     cups)
1 (6-ounce bag)baby spinach (about 6 cups)      2 cups whole strawberries, quartered
2 ounces sliced red onion (2-inch strips)        ½ cup (1 ounce) pistachio nuts or slivered almonds, preferably  
                                                                    toasted
Combine all dressing ingredients in a small jar. Secure lid and shake vigorously until well blended.
Bring water to a boil in large saucepan, add peas: return to a boil 30 seconds, drain and immediately run under cold water to stop cooking process. Shake off excess liquid.
To serve, arrange spinach on dinner plates. Top with onions, chicken, snow peas and strawberries. Sprinkle with nuts. Shake dressing in jar and serve alongside or spoon evenly over all. Serve immediately.
Nutrition information: Calories 240, total fat 11 grams, saturated fat 1 gram, Protein 22 grams, Carbohydrates 16 grams, cholesterol 46 mg, dietary fiber 4 grams, sodium 224 mg.
It would be best to make a smaller portion size of this recipe and make 6-8 servings.
* (Sucralose-based sugar substitute was used in this recipe).
Warm shrimp, artichoke and Parmesan Salad   Serves 4
1 can (14 ounces) water-packed quartered artichoke hearts
12 ounces frozen medium cooked shrimp (with tails)
½ cup fat-free Italian salad dressing
1 bag (12 ounces) mixed salad greens
¼ cup (1 ounce) shredded Parmesan cheese
Drain and rinse artichoke hearts. Combine artichoke hearts, shrimp and dressing in large, deep skillet. Cover and cook over medium heat 10 minutes, stirring occasionally.
Divide salad greens among plates. Top salad with shrimp-artichoke mixture. Sprinkle with cheese.
Nutrition information: Calories 196, total fat 3 grams, saturated fat 1 gram, Protein 24 grams, carbohydrate 21 grams, cholesterol 133 mg, dietary fiber 7 grams, sodium 757 mg.
It would be best to make a smaller portion size of this recipe and make 6-8 servings.
Broiled tilapia with mustard cream sauce   Serves 4
4 fresh or thawed frozen tilapia fillets (each about ¼ pound and ¾ inch thick) would be about a 4 oz. fillet
black pepper
½ cup fat-free sour cream (could also use plain yogurt)
2 tablespoons chopped fresh dill
2 teaspoons lemon juice
4 teaspoons Dijon mustard
1/8 teaspoon garlic powder
Lightly coat rack of broiler pan with nonstick cooking spray. Place fish on rack. Sprinkle with pepper. Broil 4 to 5 inches from heat 5 to 8 minutes or until fish just begins to flake when tested with fork. (It’s not necessary to turn fish).
Meanwhile, combine the other ingredients in small bowl. Serve over warm fish.
Nutrition information: Calories 142, total fat 3 grams, saturated fat 0 grams, Protein 22 grams, carbohydrate 8 grams, cholesterol 5 mg, Dietary fiber <1 gram, sodium 200 mg