Have a Plant: Fruits & Veggies for Better Health

Make Half Your Plate Fruits & Veggies

Click to view larger image of European Salad Lunch : Fill Half Your Plate with Fruits & Veggies : Fruits And Veggies More Matters.org

Delightful mix of fresh salad fixings topped with sautéed chicken and a light, yet flavorful raspberry vinaigrette. Save time by using blender to make the vinaigrette and purchasing packaged salad blends, pre-cut chicken, and vegetables.
 
Recipe Cost for 4 People: $16.08 ($4.02/serving)*
 
Preparation Time: 30 minutes
Vinaigrette

  • ¾ cup Dole frozen raspberries, thawed
    (Use remainder in fruit salad)
  • 1 tbsp olive oil
  • 2 tbsp cider vinegar
  • 1 tsp sugar
  • ¼ tsp garlic salt
  • ¼ tsp oregano
  • ¼ tsp ground black pepper

Salad

  • 12 oz chicken breast, pre-sliced
  • ¼ tsp salt
  • ¼ tsp ground black pepper
  • 2 tsp olive oil
  • 3 green onions, sliced
  • 1 large yellow bell pepper, cut in strips (about 1½ cups)
  • 16 cherry tomatoes
  • 1 10-oz package Dole European Blend Salad
  • Whole grain croutons (about 8 per serving)
  • Fresh ground pepper, to taste
Place all vinaigrette ingredients in a blender, blend until smooth; set aside. (Note: Vinaigrette can be made ahead and refrigerated.) Season chicken with salt and pepper. Heat olive oil in a large skillet. Sauté chicken until cooked thoroughly; remove from pan, and let cool. Slice onions. Toss cut vegetables with Dole European Blend Salad. On individual serving plates, top salad with chicken and croutons, drizzle with dressing, and finish with fresh ground pepper, if desired.

Complete this Healthy Plate: Serve with 1 cup of fruit salad, an 8 oz glass of non-fat milk, and 1 slice of whole grain bread with dab of butter.

Fruit Salad: Dole sliced bananas, Dole fresh pineapple
chunks, and Dole frozen raspberries
(just barely thawed)
 
Serves: 4
 
Fruits & Veggies per Serving
1.75 Cups
 
 
Nutrition Information per Serving:
Calories: 240
Total Fat: 9g
Saturated Fat: 1g
% of Calories from Fat: 34%
% Calories from Sat Fat: 4%
Protein: 20g
Carbohydrates: 21g
Cholesterol: 45mg
Dietary Fiber: 4g
Sodium: 450mg
 
Each serving provides: : An excellent source of protein, vitamin A, vitamin C, niacin, and B6, and a good source of dietary fiber, potassium, iron, and phosphorus.

*Retail prices, Boulder, Colorado, August 2011

Dole.com

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