Spicy Southwest Salad

Serves 4, prep time 15 mins
NOTE - this salad makes a great pita filling

I haven't tried this yet, but it sounds reaaaaaally good. :)

1/2 c medium or hot salsa
1/4 c lowfat buttermilk (MBR: the name sounds misleading - buttermilk is very low in fat. Don't be scared!)
12 oz precooked skinless chicken breast, cut into 1/2-inch cubes (MBR: put frozen ones directly on your electric grill. Takes about 15 minutes)
1 1/2 c diced tomatoes, cut into 1/2-inch pieces
1 each yellow and green peppers, seeded and cut into 1/2 inch pieces
1 15 oz can of black beans, drained and rinsed
1 1/2 c canned or frozen (and thawed) corn, drained
1/2 c reduced-fat cheddar cheese, cut into 1/2 inch cubes (about 4 ozs)
1/4 c chopped fresh cilantro/coriandre
4 oz baked tortilla chips, broken into 1 inch pieces

In a large bowl, whisk together salsa and buttermilk. Add chicken, tomatoes, peppers, beans, corn, cheddar and cilantro. Toss to combine. Transfer mixture to 4 individual plates and sprinkle with chips.

Nutritional info: 472 calories, 10 g fat, 50 g carbs, 10 g fibre, 351 mg calcium, 3.7 mg iron, 714 mg sodium.

Big Fat Greek Salad with White Beans, Kalamata Olives and Feta Cheese

(from Shape June 2005, page 198)

Serves 4, prep time of 15 minutes
NOTE: to boost this salad's protein and healthy fat, add 2 6-ounce cans of white tuna in water (drained) or 8 ounces of seared tuna steak cut into bite size pieces

2 T red wine vinegar
2 t olive oil
1/2 t dried oregano
1/4 t ground black pepper
4 cups romaine lettuce, 1 inch ribbons
1 c packaged shredded carrots
1 c diced cucumber, cut into 1/2-inch pieces
1 c diced tomato, cut into 1/2 inch pieces
1 15 ounce can of white beans, rinsed and drained
1/3 cup crumbled feta cheese
20 kalamata olives, pitted
1 c herb seasoned croutons

In a large bowl, whisk together vinegar, oil, oregano and black pepper. Add lettuce, carrots, cucumber, tomato, beans and geta. Toss to combine. Transfer mixture to 4 individual plates or shallow bowls and top each serving with 5 olives and 1/4 c croutons.

Nutritional Info: (per serving) 274 calories, 11 g fat, 12 g protein, 7 g fibre, 208 mg calcium, 4 mg iron, 610 mg sodium

MBR's suggestions: use black beans - they look better and taste better. For the croutons - make your own! Take a piece of multigrain bread, tear it into little pieces and lay out on a cookie sheet. Lightly spray the sheet with PAM and sprinkle on salt, pepper, garlic powder and herbs. Bake at 225F for an hour (you want to really dry them out, rather than toast them). This is cheaper and healthier (and multigrain!). Also, unless your olives come pre-pitted...don't waste your time. People can spit out the pits.