Sweet & Salty Beef Salad

A filling dinner salad with just 340 calories, this will help keep you on track, starting the year on the right foot!

• 1 1/2 Tbsp reduced-sodium soy sauce (or fish sauce, if preferred)
• 1 1/2 Tbsp brown sugar
• 1/2 head iceberg lettuce, halved, cored, and thinly sliced
• 2 tsp canola oil, divided
• 8 ounces sirloin steak, trimmed of fat and thinly sliced
• 1 jalapeño or serrano pepper, seeded and minced
• 1 small onion, finely chopped
• 1 clove garlic, minced
• 1 orange, peel and white pith removed, coarsely chopped
• 2 Tbsp chopped fresh cilantro (optional)
• 1 Tbsp chopped dry-roasted peanuts

1.  Stir soy sauce (or fish sauce) and brown sugar together in a small bowl and set aside.  Divide lettuce between two plates.
2.  Heat 1 tsp oil in a medium skillet over medium-high heat until shimmering but not smoking.  Add beef and cook, stirring, until browned on the outside and still pink inside, 1-2 minutes.  Spoon over the lettuce.  Add remaining 1 tsp oil, jalapeño (or serrano), onion, and garlic to the pan and cook, stirring, until fragrant, about 1 minute.  Add soy sauce mixture, remove from heat and stir in orange (and cilantro, if using).  Spoon the sauce over the salads and sprinkle with peanuts.

Robyn's notes: there is a prep time component to this, because the lettuce has to be sliced, the steak has to be trimmed and sliced, the pepper, onion, garlic, orange, and peanuts...a knife must be taken to all of them.  But once the ingredients are prepared, it moves quickly and the kitchen starts smelling like a dream right away (I love all citrus smells as well as the scent of soy sauce).  Watch me demonstrate this recipe on youtube!

*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Coconut-Lime Chicken & Snow Peas

During the winter and over the holiday season, many of us eat a lot of rich, heavy meals.  Come January, a lighter entree is often very welcome.  This dinner salad is a good choice for those trying to keep to resolutions to eat more greens.

• 1 C "lite" coconut milk
• 1/4 C lime juice
• 2 Tbsp brown sugar
• 1/2 tsp salt
• 8 oz chicken tenders
• 4 C shredded romaine lettuce
• 1 C shredded red cabbage
• 1 C sliced snow peas
• 2 Tbsp minced red onion
• 3 Tbsp minced fresh cilantro (optional)

1.  Preheat oven to 400°F.  In an 8 inch square glass baking dish, whisk coconut milk, lime juice, brown sugar, and salt.  Transfer 1/4 C of this dressing to a large bowl and set aside.
2.  Place chicken in baking dish; bake until cooked through, about 20 minutes.
3.  Meanwhile, add lettuce, cabbage, snow peas, onion, and cilantro if using to the large bowl with the dressing; toss to coat.  Divide between two plates.
4.  Transfer the chicken to a cutting board and thinly slice.  Arrange the chicken slices on top of the salads.  Drizzle 1 Tbsp of the cooking liquid over each of the salads.

Robyn's notes: dinner salads are a challenge for me, because they include so many ingredients that I can't have.  This was a pleasant surprise, because the chicken was really good--I'd eat it with couscous or rice happily.  Watch me demonstrate this recipe on youtube!

*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Dealing with Large Potlucks

I think potlucks tend to be challenging for many people, but they're even harder for small households, especially when you've been a small household for any length of time.  Watch me demonstrate the included recipes on youtube!

The usual difficulties lie in time, temperature, space, and facilities.  Potlucks are often held in people's workplaces or for civic/philanthropic groups, which means there will be limited ability to re-heat hot dishes or to keep cold dishes chilled.  In my case there's the extra issue of not having much in the way of large cooking vessels.  My largest pan is a 9 inch x 9 inch cake pan.  How would I bring a casserole to serve a dozen or more people?!

If you can manage to be assigned a dessert, you're pretty much golden.  Cookies are always a good dessert, and they solve all your problems in one.  While I did spend several years only owning a mini baking sheet, I currently have a regular-size one, and I suspect that most households are more likely to have a full-size cookie sheet than one that will fit a toaster oven.  Cookies can be made ahead, bagged, and laid out nicely on a plate just before the meal, and everyone will be happy.  Another option that I've used is petit fours or even simply a cake cut into tiny squares that are individually frosted.  That takes more time and effort, but goes over well.

But sometimes you can't be the dessert bringer.  Once, when I was asked to bring a main dish, I made Easy Burrito Roll-Ups (note that the posted version is the halved recipe, for a potluck I'd make the full size, or double this posted recipe).  At a potluck, no one person should ever be the only one bringing the main dish, so you don't need a recipe that serves the total number of people, because everyone should take less than a regular serving of each entree.  So a dish that serves 8 can serve about 14, a dish that serves 12 can feed nearly two dozen.

Slow cookers are my friend for potlucks, as long as it's not a picnic (for picnics, I generally let the grocery store deli department take care of things, there's only so much time and energy I'm willing to give to the issue).  Set everything up at home, plug in as soon as you arrive, and it'll be hot when people are ready to eat a few hours later.  Chilled dishes are another good bet, if there's a fridge on site and if your dish is not too large for the shelves and there aren't a lot of other people bringing cold dishes that will crowd yours out.  Salads, therefore, are another great thing to get on the list for.  And if you can swing it at all, and don't want to worry about anything, find a way to sign up for rolls and either make them the day before or pick up a bag from the market on your way.

Potlucks are not a great place to show off your cooking skills.  Most of the people eating won't notice if you've done something special (I once made a potato side dish that required two specialty cheeses and my mandolin, most of it came home with me, which was delicious but kind of heart-breaking), and if they do particularly enjoy something they will either forget who made it or forget to mention it to you, because there are so many other dishes and people, and they're socializing while they eat.  Don't put a lot of time and heart into it, you're just setting yourself up for disappointment.  Use the opportunity to take advantage of convenience foods, there is nothing wrong with that.  Remember that there will probably be at least one person with dietary restrictions who just can't have what you're serving, and be ok with that.  If possible, include a list of the ingredients that you place next to the dish (not a recipe, just a list), so that people know if what you've brought is safe for them.

Couscous Fruit Salad

• 1/2 C orange juice, no pulp
• 1/2 C water
• 1 C uncooked couscous
• 1/4 C sliced almonds
• 2 lbs assorted fresh prepared fruit from the grocery

1.  Preheat oven to 350°F.  In a medium saucepan, combine orange juice and water.  Bring to a boil, add couscous, cover, and remove from heat.  Let sit for 6 minutes.  Fluff couscous with a fork and spread out on a baking sheet or several plates in a shallow layer to cool.
2.  Meanwhile, spread almonds in a single layer on a baking sheet.  Bake at 350°F for 5-6 minutes, stirring halfway through cooking time, until toasted a light golden brown.  Transfer to a plate and allow to cool.
3.  Just before serving, drain fruit and combine with couscous and almonds in a large bowl.  Toss together until well mixed.

Robyn's notes: the fruit that was included in the packages I bought: strawberries, blueberries, cantaloupe, honeydew, blackberries, pineapple, grapes, raspberries.  I actually didn't get any of this, it was far more popular than I expected so the only parts that were left at the end were a few chunks of melon, and I can't eat melon.  I packaged up the couscous and almonds separately, and assembled on site.

*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Slow-Cooker Cheesy Potatoes

• 3 C milk
• 1 can (10.75 oz) condensed Cheddar cheese soup
• 2 boxes (5 oz each) cheese scalloped potatoes
• 2 C boiling water

1.  Spray 3.5-4 quart slow cooker with nonstick cooking spray.  In large bowl, combine milk, soup, and contents of seasoning packets from potatoes; blend well.  Add potatoes, mix well.  Pour mixture into sprayed slow cooker.  Pour boiling water over potato mixture; stir to mix.
2.  Cover, cook on low setting for 7 to 8 hours.

Robyn's notes: I used Betty Crocker Three-Cheese Potatoes.  This cooked for an hour, then I wrapped it in a beach towel to keep the outside warm and protect my car in case of sudden stops, and placed it on the floor of the front passenger seat.  The drive took about 40 minutes, then it was about another 10 minutes of getting things inside and set up, then it was plugged back in and cooked for about another 6 hours, possibly just a little longer.  I thought it was good, and it was very popular at the potluck.  More of it was eaten than the other potato dishes that had been brought (including at least one other scalloped potato dish), so very little of it came home with me afterward.  

*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Spinach Cucumber Salad with Yogurt Dressing

I don't really like to buy salad dressing unless I'm using it to cook with.  I'd much rather make my own, as it's fresher and can be made in small amounts as needed.

• 1/2 Tbsp lemon juice
• 1/4 tsp honey
• 1 Tbsp plain yogurt
• 1 Tbsp olive oil
• 1/2 Tbsp fresh mint, chopped
• salt and pepper to taste
• 2 C baby spinach leaves
• 1/2 cucumber, peeled, seeded, and halved lengthwise (see notes, below)
• few slices red onion

1. Whisk the lemon juice and honey in a bowl. In a separate bowl, whisk the yogurt and olive oil together. Add the yogurt mixture to the lemon juice mixture in a thin stream, whisking constantly. Stir in mint, then add the salt and pepper to taste. Cover and chill the dressing for up to 24 hours.
2.  Combine the spinach, cucumbers and onion in a large bowl. Season with a little salt and pepper if desired. Add just enough dressing to moisten the salad. Toss to coat, and serve with extra dressing on the side.

Robyn's notes: My sweetheart prefers that I not peel or seed cucumber, as lots of nutrition is lost in disposing of the peel, so I just wash it well and slice it into half-coins.  This is a side salad, not an entree salad, and was made to use leftover cucumber, red onion, and yogurt from recent meals.  I can't eat spinach, cucumber, or red onion, so I can only go by his opinion, which was that this was "fine".  Dressing smelled nice, I can say that!  

*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Chicken and Citrus Couscous Salad

• 1 C orange juice
• 2 tsp olive oil or butter
• 3/4 C plain couscous
• 6oz cubed fully cooked chicken breast (approximately 3/4 C)
• 1/4 C dry roasted peanuts
• 1/4 C mandarin orange segments, drained (or one "fruit cup" size)

1. In medium saucepan, bring orange juice and olive oil just to a boil. Stir in couscous. Remove from heat, cover, and let sit 5 minutes. Fluff with fork, transfer to a covered dish, and refrigerate.
2. In 10-inch skillet, heat chicken and peanuts for 4-6 minutes, or until chicken is browned.
3. Add chicken and peanuts to cooled couscous, top with mandarin orange segments.

Robyn's notes: the couscous does not need to be cold, just cooled. This is meant to be a quick dish for a warm day, and if the couscous is hot it makes the orange segments seem kind of gummy. I served this on a bed of baby spinach.**** 4 Stars: Very Good. Enjoyed by us both, I will make this frequently

Madras Chicken and Broccoli Salad

• 8oz boneless, skinless chicken breast, trimmed of fat
• 1/3 C nonfat plain yogurt
• 1 Tbsp prepared mango chutney
• 1 tsp hot Madras curry powder
• 2 Tbsp chopped fresh cilantro
• 2 C finely chopped broccoli
• 1/4 C finely chopped red onion
• 1/4 C chopped cashews

1. Place chicken in a small skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer to a cutting board, cut into 1/2 inch cubes and cool to room temperature.
2. Meanwhile, whisk yogurt, chutney, curry and cilantro in a medium bowl until thoroughly combined. Add broccoli, onion, cashews and the cooked chicken; toss to coat.

Robyn's notes: I used regular curry powder. GFers: doublecheck the chutney when you buy it, most brands are GF. To use up leftover mango chutney, whisk with yogurt for a quick dressing, dip or marinade; serve alongside grilled meat, fish or chicken; blend with reduced-fat cream cheese for a spread. This was easy and quick to make.

Quinoa Mango & Black Bean Salad

• 1/2 C quinoa
• 1 C water
• 1/4 C orange juice
• 1/4 C chopped fresh cilantro
• 2 Tbsp rice vinegar
• 2 tsp toasted sesame oil
• 1 tsp minced fresh ginger
• 1/8 tsp salt
• pinch cayenne pepper
• 1 small mango, diced
• 1 small red bell pepper, diced
• 1 C canned black beans
• 2 scallions, thinly sliced

1. Toast quinoa in a small dry saucepan over medium heat, stirring often, until it crackles and becomes aromatic, 4 to 6 minutes. Transfer to a fine sieve and rinse thoroughly. Return the quinoa to the pot and add water. Bring to a simmer; reduce heat to maintain a simmer. Cover and cook until the quinoa is tender and the liquid has been absorbed, 15 to 20 minutes.
2. Meanwhile, whisk orange juice, cilantro, vinegar, oil, ginger, salt and cayenne in a medium bowl. Add mango, bell pepper, beans and scallions; toss to coat.
3. When quinoa is finished cooking, add to the mango mixture and toss to combine.

Robyn's notes: dicing mango is not the easiest thing in the world, but he really liked this, so it was worth it. GF - doublecheck your black beans.

Tarragon Crusted Chicken with Garden Salad

• 1/4 C dry bread crumbs
• 2 Tbsp minced fresh parsley
• 1 Tbsp minced fresh tarragon
• 1 tsp grated lemon peel
• 1/4 tsp lemon-pepper seasoning
• 1/8 tsp salt
• 1/8 tsp garlic powder
• 2 Tbsp lemon juice
• 1 tsp olive oil
• 2 boneless skinless chicken breast halves

1. In a shallow bowl, combine the first seven ingredients. In another bowl, combine lemon juice and oil. Dip the chicken in lemon juice mixture, then crumb mixture.
2. In a small skillet coated with cooking spray, cook chicken over medium heat for 4-5 minutes on each side or until juices run clear.

Fresh Garden Salad

• 1/2 small zucchini, sliced
• 1/2 small summer squash, sliced
• 1/2 sweet red pepper, cut into 1 inch pieces
• 1 thin slice sweet onion, quartered
• 1/4 cup poppy seed salad dressing

1. In a small bowl, combine the zucchini, yellow squash, red pepper and onion. Drizzle with dressing and toss to coat.

Robyn's notes: salad was fine, but the chicken just wasn't good. Very little flavor and I had to burn them to get them to cook through, even though I used thin sliced chicken breasts. He was not impressed.

* 1 Star: Not Too Good. Neither of us liked this enough for me to bother making it again without complete overhaul

Crunchy Turkey Salad

• 1 C cubed cooked turkey breast
• 1/4 C seedless red grapes, halved
• 3 Tbsp chopped celery
• 4 tsp chopped pecans
• 4 tsp chopped water chestnuts

Dressing

• 3 Tbsp mayonnaise
• 1 1/2 tsp dried minced onion
• 1 tsp red wine vinegar
• 1/2 tsp reduced-sodium soy sauce
• 1/4 tsp ground ginger
• dash curry powder

1. In a small bowl, combine the turkey, grapes, celery, pecans and water chestnuts. In another small bowl, combine the dressing ingredients. Pour over turkey mixture; toss to coat. Chill until serving.

Robyn's notes: easy, quick. I almost always use safflower mayonnaise instead of regular mayo and did this time as well.

Tossed Salad with Dressing Options

Salad

• spinach
• red cabbage, shredded
• carrot, shredded
• hard-boiled egg, diced
• red onion, sliced
• mushrooms, sliced
• bell pepper, sliced
• tomatoes, sliced
• yellow squash, sliced

1. Combine all ingredients, toss. Serve with chosen dressing:

Chili Lime Vinaigrette

• 2 Tbsp olive oil
• 2 Tbsp lime juice
• 2 Tbsp vinegar
• 1 tsp sugar
• 1/2 tsp salt
• 3/4 tsp chili powder
• 1 garlic clove, minced

1. In a small, nonmetal bowl, combine all ingredients. Blend well, refrigerate.

Lemon-Pepper Parmesan Vinaigrette

• 4 tsp olive oil
• 2 tsp balsamic vinegar
• 1/4 tsp sugar
• 1/4 tsp grated Parmesan cheese
• 1/8 to 1/4 tsp lemon-pepper seasoning
• 1/8 tsp garlic salt
• dash coarsely ground pepper

1. Combine all ingredients. Blend well, refrigerate.

Cumin Red Pepper Vinaigrette

• 2 Tbsp vinegar
• 1 clove minced garlic
• 1/2 tsp ground cumin
• 1/4 tsp paprika
• salt to taste
• ground red pepper to taste
• 1 Tbsp olive oil

1. In a small bowl, whisk together vinegar, garlic, cumin, paprika, salt and ground red pepper until smooth. Gradually whisk in the oil.

Pine Nut Dressing

• 3 Tbsp pine nuts
• 3 Tbsp water
• 4 1/2 tsp cider vinegar
• 1 Tbsp lemon juice
• 1/2 C packed fresh parsley sprigs
• 3 garlic cloves, peeled and halved
• 1/2 tsp dried basil
• 1/8 tsp salt
• 1/4 C olive oil

1. Place pine nuts in blender; cover and process until finely ground. Add the water, vinegar, lemon juice, parsley, garlic, basil and salt; cover and process until blended. While processing, gradually add oil in a steady stream.

Robyn's notes: I made all four dressings, put each in a labeled jar, and let him choose. He went for the Pine Nut Dressing. I wanted to have edamame in the salad, but couldn't find any at the 5 different grocery stores I tried (including the local organic market and health foods market). Frustrating.

Tossed Salad with Pine Nut Dressing

• 2 C baby spinach
• 1/4 C seasoned salad croutons
• 1/4 C shredded red cabbage
• 3 Tbsp shredded carrot
• 3 Tbsp shredded zucchini
• dash pepper

Dressing:

• 3 Tbsp pine nuts
• 3 Tbsp water
• 4 1/2 tsp cider vinegar
• 1 Tbsp lemon juice
• 1/2 C packed fresh parsley
• 3 garlic cloves, peeled and halved*
• 1/2 tsp dried basil
• 1/8 tsp salt
• 1/4 C olive oil

1. In a small salad bowl, combine the first six ingredients. Place the pine nuts in a blender; cover and process until finely ground. Add the water, vinegar, lemon juice, parsley, garlic, basil and salt; cover and process until blended. While processing, gradually add oil in a steady stream.
2. Transfer dressing to a small pitcher or bowl. Serve with salad. Refrigerate remaining dressing for up to 3 days.


Robyn's notes: He really liked this. Raved over it. It was very quick to make.  Gets 3 stars instead of 4 because I can't eat salad.
*garlic: I used the chopped garlic in a jar, because I was in a hurry. Worked fine.

*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Turkey Couscous Salad

• 2/3 C water
• 1/2 C uncooked couscous
• 2-1/2 oz sliced deli turkey, cut into 1/2 inch strips
• 1/2 C grape tomatoes, halved
• 1/4 C pitted ripe olives, halved
• 1/3 C fat-free plain yogurt
• 1 Tbsp minced fresh parsley
• 2-1/2 tsp red wine vinegar
• 1 oz reduced-fat cheddar cheese, cut into cubes

1. In a small saucepan, bring water to a boil; stir in couscous. Cover and remove from the heat; let stand for 5 minutes. Transfer to a large bowl. Fluff with a fork; cool.
2. Add the turkey, tomatoes and olives. In a small bowl, combine the yogurt, parsley and vinegar. Pour over couscous mixture and toss to coat. Sprinkle with cheese.


Robyn's notes: I served his on a bed of spinach. He really liked it.

Quinoa Corn and Bean Salad

Quinoa and Corn

• 1/2 C uncooked quinoa
• 1 C water
• 1/2 C frozen corn

Dressing

• 1 Tbsp olive oil
• 1/4 tsp grated lime peel
• 1 Tbsp lime juice
• 1 Tbsp white wine vinegar
• 1/2 tsp sugar
• 1/4 tsp salt
• 1/2 tsp chili powder
• 1/2 garlic clove, minced

Salad

• 1 (7oz) can black beans, drained, rinsed
• 1/2 stalk celery, thinly sliced
• 1 small tomato, chopped
• 2 Tbsp chopped fresh cilantro
• 2 lettuce leaves

1. In fine strainer, rinse quinoa with cold water, rubbing grains together with fingers; drain well. In saucepan, combine quinoa and 1 C water. Bring to a boil. Reduce heat to low; cover and simmer 12 to 15 minutes or until tender, adding corn during last 2 minutes of cooking time. Place in strainer; rinse with cold water to cool. Drain well. Place in large serving bowl.
2. Meanwhile, in small nonmetal bowl, combine all dressing ingredients; blend well. Refrigerate.
3. Add beans, celery, tomato, cilantro and dressing to quinoa and corn; mix well. Cover; refrigerate at least 1 hour to blend flavors.
4. To serve, line individual plates or bowls with lettuce. Spoon salad onto lettuce. If desired, garnish with additional cilantro.

Robyn's notes: I left out step 4 entirely, as he doesn't eat lettuce. I also left out the lime peel because it's such a waste to buy a whole lime just for such a small amount of peel, since I always have lime juice on hand. He loved this, said it was one of the best salads he'd ever had. GF - doublecheck your black beans.

**** 4 Stars: Very Good. Enjoyed by us both, I will make this frequently

Mixed Salad with Avocado Dressing

Avocado Dressing

• 1 C buttermilk
• 1/2 C fat-free plain yogurt
• 1 ripe avocado, peeled and sliced
• 2 green onions, chopped
• 1/4 C minced fresh parsley
• 1/2 tsp salt
• 1/2 tsp garlic powder
• 1/4 tsp dill weed
• 1/8 tsp pepper

1. In a food processor, combine all ingredients; cover and process until smooth. Serve over salad. Store in the refrigerator.
Yield 2 Cups

Mixed Salad

• baby spinach
• sliced cucumber
• cherry tomatoes
• chopped hard-boiled egg
• dried cranberries
• chow mein noodles
• sliced mushrooms

1. Combine salad ingredients, toss with dressing.

Robyn's notes: I used the blender instead of the food processor to mix the dressing. It was very easy and fast. The salad, of course, can be any salad ingredients you wish, this was just an example of what I used today. He liked it a lot.

Black Eyed Pea Salad

• 1 C frozen black eyed peas
• 1 C fresh or frozen corn, thawed
• 2 Tbsp finely chopped red onion
• 4 1/2 tsp cider vinegar
• 1 tsp olive oil
• 1/2 tsp Dijon mustard
• 1/4 tsp sugar
• 1/4 tsp salt
• 1/4 tsp pepper

1. Cook peas according to package directions; drain. In a salad bowl, combine the peas, corn and onion.
2. In a small bowl, whisk the vinegar, oil, mustard, sugar, salt and pepper. Pour over vegetables and toss to coat. Serve warm or chilled.


Robyn's notes: I added tomato quarters to this just before serving, and he was really glad. Very easy, but cooking the peas takes some time.

Corn and Lima Bean Tossed Salad

• 1/3 C frozen baby lima beans
• 1 C water
• 1/2 C frozen corn
• 1 C chopped lettuce
• 1/4 C roasted sweet red peppers, drained and coarsely chopped
• 2 Tbsp chopped red onion
• 2 tsp lime juice
• 2 tsp olive oil
• 1 tsp minced fresh parsley
• 1/4 tsp salt
• 1/8 tsp pepper

1. In a small saucepan, bring lima beans and water to a boil. Reduce heat; cover and simmer for 5 minutes. Add corn; simmer 4-5 minutes longer or until vegetables are tender. Drain and cool.
2. In a small bowl, combine the lettuce, red peppers, onion and bean mixture. Refrigerate until chilled.
3. Just before serving, combine the lime juice, oil, parsley, salt and pepper. Drizzle over salad and toss to coat.

Robyn's notes: I substituted baby spinach for the lettuce, because lettuce has basically no nutritional value, just roughage, and therefore he doesn't really want to eat it.

Curried Chicken and Bulgur Salad

• 1/4 C medium-grain bulgur
• 1/2 C water
• salt to taste
• 2 Tbsp mango chutney
• 2 Tbsp nonfat plain yogurt
• 1 tsp curry powder
• 1 green onion
• 1/2 C cubed cooked chicken
• 1 Tbsp currants or seedless raisins
• 1/2 C canned mandarin orange segments, drained

1. In a small saucepan, combine the bulgur, water, and salt; bring the mixture to a boil over medium heat. Simmer for 10 to 15 minutes, or until the bulgur is tender and the water is absorbed. Fluff the bulgur with a fork and turn it into a mixing bowl to cool.
2. If there are large pieces of mango in the chutney, dice them; then place the chutney in a medium bowl with the yogurt and curry powder. Mix well with a table fork. Add the bulgur and toss everything until the bulgur grains are well-coated.
3. Cut the green onions, including the tender green parts, into fine slices. Add the green onions, chicken, currants or raisins and oranges to the bulgur mixture and toss again. If desired, cover the bowl and chill the salad for 30 minutes or overnight to blend the flavors.


Robyn's notes: He didn't get to eat much of this, because he ate too much at the work Halloween party, but he tasted it and really liked it.

Old-Fashioned Chicken Macaroni Salad

• 2/3 C uncooked elbow macaroni
• 1/3 C frozen corn
• 1 C cubed cooked chicken
• 1/4 C sliced celery
• 1 hard-cooked egg, chopped
• 2 Tbsp chopped green pepper
• 1 Tbsp chopped onion
• 1/2 C mayonnaise
• 2 tsp white vinegar
• 1/4 tsp salt
• 1/8 tsp pepper

1. Cook macaroni according to package directions; drain and rinse in cold water. Cook corn according to package directions, drain and cool.
2. In a serving bowl, combine the macaroni, corn, chicken, celery, egg, green pepper and onion. In a small bowl, combine the mayonnaise, vinegar, salt and pepper. Pour over salad and stir to coat. Cover and refrigerate for 2 hours before serving.


Robyn's notes: I chopped up extra green pepper for use in another recipe later, and I always make more hard-cooked eggs than I need. I used safflower mayonnaise for health reasons.

Black and White Salad

• 1 C canned black beans, rinsed and drained
• 1 C freshly cooked corn or thawed frozen corn
• 1/4 C diced sweet red or green peppers
• 2 Tbsp finely diced red onions
• 2 Tbsp cider vinegar
• 1 clove garlic, minced
• 1/2 tsp ground cumin
• 1/4 tsp paprika
• salt to taste
• ground red pepper (cayenne) to taste
• 1 Tbsp olive oil

1. In a medium mixing bowl, combine the beans, corn, sweet peppers and onions.
2. In a small bowl, whisk together the vinegar, garlic, cumin, paprika, salt and ground red pepper until smooth. Gradually whisk in the oil. Pour the dressing over the vegetables and toss the salad well. Cover the bowl and chill for at least 1 hour to blend the flavors.

Robyn's notes: I intended to add cubes of avocado and tomato just before tossing the salad, but totally forgot. That would make it more of an entree, more fiber, heartier. As shown above, he really enjoyed it, and ate it quick.  I made it again October 23, 2007, and remembered the tomato, but my avocado wasn't ripe.  He enjoyed it even more with the tomato added.

Smoked Turkey & Fruit Salad

• 2 Tbsp slivered almonds
• 1/4 C nonfat plain yogurt
• 2 Tbsp prepared mustard
• 1/4 tsp dried tarragon (optional)
• pepper to taste
• 1 C diced smoked or roast turkey breast
• 1/2 C diced celery
• 1 C seedless red or green grapes
• 2 Tbsp finely chopped fresh parsley

1. Place the almonds in a microwave safe custard cup or small bowl. Microwave on high power for 1 minute, stir, then cook for another minute on high. Set the almonds aside.
2. In a medium mixing bowl, whisk together the yogurt, mustard, tarragon (if using) and pepper. Add the turkey, celery, grapes, and parsley; toss well. Sprinkle with the almonds.
3. Cover the salad and chill for several hours to blend the flavors.

Robyn's notes: I didn't use tarragon or parsley, and since I'm not fond of the taste of mustard I got French's honey flavoured mustard. Not honey-mustard, but a slightly better taste just for me. For the turkey, I went to the grocery deli counter and asked for a thick cut of turkey. The girl asked how thick, I said approx 1/4 inch, and she took care of the rest. He really liked this one, and it was fast.