Chocolate Rice Krispy Crunch-Lynn's Kitchen Adventures

I love Rice Krispy treats, but they can get kind of heavy on the caloric scale with all the butter that the recipe calls for.  Here is a recipe for Chocolate Rice Krispy Crunch from Lynn's Kitchen Adventures.  I like this because it can be a lower calorie snack with a delicious chocolatey crunch.  You can check her recipe out here 

BLT B-Fast Burrito from Hungry Girl

For those of you who love breakfast burritos, here is a delicious lightened up version from the ever lovely, Hungry Girl.

BLT B-fast Burrito

PER SERVING: (entire recipe, 1 burrito): 243 calories, 5g fat, 968mg sodium, 26g carbs, 7g fiber, 4.5g sugars, 23.5g protein -- PointsPlus® value 6*

Spinach plays the part of lettuce in this BLT breakfast. Get ready for a super-tasty morning burrito that's ready in mere minutes!




Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
Dash each onion powder, garlic powder, and black pepper
1 wedge The Laughing Cow Light Creamy Swiss cheese
1/4 cup diced tomato, patted dry
1 tbsp. precooked real crumbled bacon (like the kind by Oscar Mayer)
1 medium-large high-fiber flour tortilla with 110 calories or less (like the kinds by La Tortilla Factory)
1/2 cup spinach leaves
1 tbsp. chopped scallions

Directions:
Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute, spices, and cheese wedge, breaking the wedge into pieces as you add it. Microwave for 1 minute.

Add tomato and bacon to the mug, and gently stir. Microwave for 1 minute, or until scramble is just cooked. Set aside.

Lay tortilla flat on a microwave-safe plate, and warm in the microwave for about 10 seconds. Lay spinach leaves horizontally across the center of the tortilla, and evenly top with the scramble. Sprinkle with scallions.

Wrap tortilla up by first folding one side in (to keep filling from escaping), and then rolling it up from the bottom. Bite right into the open side!

MAKES 1 SERVING

HG's Better Bruschetta Chicken Salad

The most irritating thing about eating out at restaurants is when you decide to order a salad to be healthy; come to find out that the salad has more calories in it than the juciest burger with the most delicious fries. First of all, is it even fair to call those meals "salads"? Sneaky calorie traps is more like it. Check out Hungry Girl's take on Applebee's Brucshetta Chicken Salad...less calories and even more delicious, this is how restaurant salads should be made.

HG's Better Bruschetta Chicken Salad

Serving Size: 1 salad with dressing (entire recipe)
Calories: 360
Fat: 11g
Sodium: 988mg
Carbs: 26g
Fiber: 6.5g
Sugars: 12g
Protein: 37.5g

PointsPlus® value 9*

HG FYI: The recipe method of calculating PointsPlus® values counts the carbs, protein, etc., from vegetables -- even those with a value of 0*. If calculated without 0-value vegetables, this recipe has a PointsPlus® value of 6*.

We love the idea of a salad topped with chicken and a delicious tomato mixture, but the one at Applebee's is straight-up SILLY. Feast your eyes on our beauteous bowl of greens...

Ingredients:
Bruschetta Topping
1 cup chopped plum tomatoes (about 2 tomatoes)
1/4 cup chopped red onion (about 1/4th of an onion)
2 tbsp. drained and chopped roasted red peppers (packed in water)
2 tbsp. sliced black olives, finely chopped
1 tbsp. chopped fresh basil
1/2 tsp. chopped garlic

Salad
One 4-oz. raw boneless skinless lean chicken breast cutlet
Dash each salt and black pepper
4 cups chopped romaine lettuce
2 tsp. reduced-fat Parmesan-style grated topping
1 stick light string cheese, cut into coins
2 tbsp. fat-free or low-fat balsamic vinaigrette

Directions:
In a medium bowl, combine all ingredients for bruschetta topping and mix well. Cover and refrigerate.

Spray a grill pan (or skillet) with nonstick spray, and bring to medium heat on the stove. Season chicken with salt and pepper, and place in the pan. Cook for 4 - 5 minutes per side, until cooked through. Once cool enough to handle, slice chicken into strips and set aside.

Place lettuce on a large plate or in a large bowl. Add bruschetta topping and chicken. Sprinkle with Parm-style topping, and top with string cheese coins.

Top or serve salad with dressing. EAT!

MAKES 1 SERVING

Freezy Movie Night Concession Stand-wiches-Hungry Girl

I saw these snacks on Hungry Girl and they look so good! It's kind of like a mish mosh shmorgasbord of movie theater snacks in one delicious snackwich. Check out this recipe for Freezy Movie Night Concession Stand-wiches.

Freezy Movie Night Concession Stand-wiches


PER SERVING (1/7th of recipe, 1 sandwich): 158 calories, 2g fat, 128mg sodium, 32g carbs, <0.5g fiber, 7g sugars, 2.5g protein -- PointsPlus® value 4*

These treats are packed with the flavors of your favorite movie-theater snacks, so you can enjoy said flavors without the high calorie count and kicks to the back of your seat. Lights, camera, SNACKTION!!!!


Ingredients:
One 8-oz. container Cool Whip Free, thawed
3 pieces Twizzlers Strawberry Twists, finely chopped
1 tbsp. mini semi-sweet chocolate chips
1 tbsp. chopped peanuts
14 Quaker Butter Popped Corn Rice Cakes (1 package)

Directions:
To make the filling, transfer Cool Whip to a medium-large bowl. Add chopped Twizzlers, chocolate chips, and chopped peanuts. Gently stir.

Set out 7 rice cakes, and evenly spoon filling over them, about a heaping 1/4 cup each.

Lightly place another rice cake over each filling-topped cake to form a sandwich, for a total of seven sandwiches.

Place in the freezer until filling is firm, at least 1 1/2 hours. (Use a few plates or a baking sheet, so the sandwiches are not stacked.) Eat up!

MAKES 7 SERVINGS

Fiesta-Time Chicken Flautas

I absolutely love Mexican food, but it's so difficult to be disciplined enough to choose the healthy options when tacos, chips, and salsa are always calling my name. Check out Hungry Girl's Flauta recipe; it takes the guilt out of this normally fried meal.

Fiesta-Time Chicken Flautas


PER SERVING (1/2 of recipe, 2 flautas): 188 calories, 2g fat, 556mg sodium, 24.5g carbs, 3g fiber, 4g sugars, 17g protein -- PointsPlus® value 4*

With flavor like this, who needs a fryer? These zesty chicken rollups RULE!





Ingredients:
1/4 cup picante sauce (like the kind by Pace)
1/4 cup shredded fat-free cheddar cheese
3 oz. cooked and finely chopped skinless lean chicken breast
3 tbsp. diced onion
1/8 tsp. cayenne pepper
1/8 tsp. garlic powder
1/8 tsp. ground cumin
1/8 tsp. salt
Four 6-inch yellow corn tortillas
2 tsp. chopped cilantro

Directions:
Preheat oven to 350 degrees. Prepare a baking sheet by spraying it with nonstick spray. Set aside.

In a medium bowl, combine picante sauce with cheese and mix well. In another bowl, combine chicken, diced onion, and seasonings; mix well. Set both bowls aside.

Dampen two paper towels, and place tortillas between them. Microwave for about 1 minute, until tortillas are warm and pliable. Set aside.

Place one tortilla flat on a clean dry surface (keep the rest between the paper towels), and spread 1/4th of the saucy cheese mixture (about 1 tbsp.) onto the bottom third of the tortilla. Top with 1/4th of the chicken mixture (about 3 tbsp.). Sprinkle with 1/2 tsp. cilantro. Tightly roll tortilla up from the bottom around the filling. Repeat with remaining tortillas, cheese mixture, chicken mixture, and cilantro, for a total of 4 flautas.

Carefully transfer flautas to the baking sheet, seam side down. Spray the tops with nonstick spray. Bake in the oven until tortilla edges are lightly browned and crispy, 15 - 20 minutes.

Serve and enjoy!

MAKES 2 SERVINGS

Creamy Cold Tomato Soup

I am sure you all can tell; I'm a huge fan of Lynn's Kitchen Adventures...here is yet another great soup recipe from her collection. Try this healthy and refreshing Creamy Cold Tomato Soup.

Hungry Girl's Turkey-rific Taco Bean Dip

Usually, dips are a waste of fat and calories and creamy goodness. I was pleasantly surprised when I found this dip recipe from Hungry Girl. It's a bean dip with ground turkey in it. With the ground turkey, this already fiber-full dip gets more lean protein added.


Turkey-rific Taco Bean Dip

PER SERVING (1/12th of recipe, about 1/2 cup): 131 calories, 2.5g fat, 453mg sodium, 16g carbs, 4g fiber, 2.5g sugars, 11g protein -- PointsPlus® value 3*

Get ready for some SERIOUS dunking -- this bean dip means business, people!

Ingredients:
10 oz. raw lean ground turkey
1 1/2 tsp. taco seasoning
2 cups diced plum tomatoes (about 4 tomatoes)
1 cup diced onion (about 1/2 large onion)
Two 16-oz. cans fat-free refried beans
Two 4-oz. cans diced green chiles
1/2 cup shredded reduced-fat Mexican-blend cheese
Serving suggestions: low-fat baked tortilla chips, sliced bell peppers

Directions:
Bring a large skillet sprayed with nonstick spray to medium-high heat on the stove. Add turkey and sprinkle with taco seasoning. Cook and finely crumble until turkey is fully cooked, about 6 minutes. Drain any excess liquid and transfer turkey to the crock pot.

Evenly top turkey with tomatoes, onion, beans, and chiles.

Cover and cook on high for 3 - 4 hours or on low for 7 - 8 hours.

Turn off crock pot and remove lid. Add cheese and stir well.

Serve with your guilt-free dippers of choice and enjoy!

MAKES 12 SERVINGS

Chocolate Angel Food Cake

I absolutely love angel food cake. It's low in calories and tastes amazing with sorbet or fresh fruit. Check out this recipe for chocolate Angel Food Cake at Lynn's Kitchen Adventures.

Tostadas from Lynn's Kitchen Adventures

Here is another super easy and delicious recipe from Lynn's Kitchen Adventures...Instead of taco night, how about making tostadas for the family? Check out Lynn's tostada recipe here and enjoy!

Cauliflower & Red Lentil Curry

I absolutely love curries...the vegetarian options are a great way to add in more fiber to a more protein packed meal; it also gives the dish a new sense of spice and savoriness. Check out this recipe for Cauliflower and Red Lentil Curry from Eating Well.

Cauliflower & Red Lentil Curry

Red lentils turn yellow when cooked. Serve over rice.

4 servings

Active Time: 25 minutes

Total Time: 1 hour 20 minutes

INGREDIENTS
1/2 cup red lentils, rinsed
1 small onion, chopped
2 teaspoons curry powder, preferably Madras
1/2 teaspoon salt
1/4 teaspoon turmeric
2 cups water
4 plum tomatoes, seeded and chopped, or one 14-oz. can tomatoes, drained and chopped
4 cups cauliflower florets
1 jalapeno pepper, halved, seeded and thinly sliced
1 tablespoon canola oil
1 tablespoon cumin seeds
3 cloves garlic, minced
2 teaspoons minced fresh ginger
1/4 teaspoon cayenne pepper
2 tablespoons lemon juice
1 tablespoon chopped fresh cilantro
1 teaspoon sugar

PREPARATION
Combine lentils, onions, curry powder, salt, turmeric and water in a large saucepan over low heat; bring to a simmer. Cover and cook, stirring occasionally, until the lentils are soft and the sauce has thickened, about 45 minutes. Add tomatoes, cauliflower and jalapeno peppers and simmer, covered, until the cauliflower is tender, 8 to 10 minutes longer. Remove from heat.
Heat oil in a small skillet over medium-high heat. Add cumin seeds and cook for about 10 seconds. Add garlic and ginger; cook, stirring, until the garlic is lightly browned, about 1 minute. Stir in cayenne and immediately add the oil-spice mixture to the cauliflower mixture. Stir in lemon juice, cilantro and sugar. Taste and adjust seasonings with additional salt and cayenne.

NUTRITION
Per serving: 184 calories; 5 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 28 g carbohydrates; 1 g added sugars; 10 g protein; 8 g fiber; 335 mg sodium; 812 mg potassium.

Carbohydrate Servings: 1

Exchanges: 1 starch, 2 vegetable, 1 lean meat, 1 fat

HG's 2-Cheese Sausage 'n Portabella Skillet

I really love this because not only is is completely lightened up, Hungry Girl also has revamped the recipe to use meatless or turkey patties..yum!

HG's 2-Cheese Sausage 'n Portabella Skillet

Serving Size: 1 skillet (entire recipe)
Calories: 323
Fat: 6g
Sodium: 918mg
Carbs: 28g
Fiber: 3.5g
Sugars: 6.5g
Protein: 33g

PointsPlus® value 7*

A restaurant with both "steak" and "shake" in its name probably isn't going to be your number-one destination for a light breakfast. But boy do those morning skillet meals sound good! Luckily, we're bringing the flavor of this Steak 'n Shake dish to you and leaving the extra fat and calories by the fryolator...

Ingredients:
1 frozen meatless or turkey sausage patty with about 80 calories (like the kind by Morningstar Farms or Jimmy Dean)
1/2 cup sliced onion
1 large portabella mushroom, roughly chopped
2/3 cup frozen shredded hash browns
2/3 cup fat-free liquid egg substitute (like Egg Beaters Original)
1/2 tsp. chopped garlic
1 wedge The Laughing Cow Light Creamy Swiss cheese
2 tbsp. shredded fat-free cheddar cheese
Optional: salt, black pepper, chopped scallions

Directions:
Prepare sausage patty on the stove in a skillet sprayed with nonstick spray or on a microwave-safe plate in the microwave. (Refer to package instructions for exact temperature and cook time.) Once cool enough to handle, crumble or chop and set aside. 


Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add onion and, stirring often, cook until slightly softened, about 3 minutes.

Reduce heat to medium low. Add chopped mushroom and hash browns to the skillet with the onion. Stirring occasionally, cook until mushroom pieces have softened and hash browns are hot, 5 - 6 minutes.

Raise heat to medium. Add cooked sausage pieces to the skillet with the veggie-hash mixture. Add egg substitute, garlic, and cheese wedge, breaking cheese wedge into pieces as you add it. Scramble until egg substitute is just cooked, about 3 minutes.

Transfer mixture to a microwave-safe plate. Sprinkle with cheddar cheese.

Microwave for 30 seconds, until cheese has just melted. If you like, season to taste with salt and pepper and top with scallions. Dig in!

MAKES 1 SERVING

Cowboy Spaghetti

I am a huge spaghetti fan! My problem is that I'm also a carboholic, so when I'm going for spaghetti, I usually just cook plain pasta with sauce or olive oil and garlic..easy, simple, and easy to OD on. Check out this recipe from Lynn's Kitchen Adventures for Cowboy Spaghetti; it's kind of like a spaghetti bake that could pass as the meaty and cheesy main course. Because it's so filling, it is not as easy to OD on carbs as eating plain pasta and sauce is. Check out the recipe here.

Blueberry Granola Breakfast Bake

Blueberries are one of my favorite fruits; I love them because they are super versatile and great to add to recipes or just snack on on their own. Lynn from Lynn's Kitchen Adventures has shared some great blueberry recipes. Here is one for a Blueberry Breakfast Bake that would be an awesome breakfast or snack. Check it out here.

Chipotle Pepper Salad Dressing

If you're looking for a new homemade salad dressing to make, check out the Chipotle Pepper Salad Dressing from Lynne's Kitchen Adventures. I'm pretty much an olive oil and vinegar girl when it comes to salad dressings (thanks to living in Florence for a semester, salad dressings kind of fell off of my menu)... BUT when I do want a good dressing, I look for interesting, homemade ones like this one to add flavor and kick without a bunch of calories.

Boston Cream Cupcakes

Cupcakes are a huge weakness of mine...and I can tell you confidently that at least once a month, designer or homemade cupcakes are brought to work for everyone. I have the hardest time saying no, and more often than not, I have one anyway. Cupcakes are deliciously amazing, but extremely decadent and full of calories. Here is a designer flavored cupcake recipe from Hungry Girl which also combines the cute trend of mini cupcakes to give us a delicious and guilt free desert option.

Boston Cream Cupcakes


PER SERVING (1 cupcake): 114 calories, 2.5g fat, 193mg sodium, 21.5g carbs, 0g fiber, 12g sugars, 2g protein -- PointsPlus® value 3*

There's something awesome about injecting cupcakes with pudding... and something MORE awesome about eating 'em!




Ingredients:
Half of an 18.25-oz. box (about 1 3/4 cups) moist-style yellow cake mix
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
3 tbsp. chocolate frosting, room temperature
2 tbsp. light chocolate syrup
One 60-calorie sugar-free or no-sugar-added vanilla pudding snack (like the kind by Jell-O)
1/4 tsp. vanilla extract
1 no-calorie sweetener packet (like Splenda or Truvia)

Directions:
Preheat oven to 350 degrees. Line a 12-cup muffin pan with baking cups and/or spray with nonstick spray; set aside.

In a large bowl, combine cake mix, egg substitute, and 1/2 cup water. Whisk thoroughly. Evenly distribute mixture among the cups of the muffin pan.

Bake in the oven until a toothpick inserted into the center of a cupcake comes out clean, 20 - 22 minutes.

Allow cupcakes to completely cool. Meanwhile, in a small bowl, combine chocolate frosting with chocolate syrup and mix well. Cover and refrigerate.

Once cupcakes have cooled, use a knife or narrow spoon handle to create a small centered hole through the top of each cupcake, stopping about midway through the cupcakes. Set aside.

Open pudding cup and stir in vanilla extract and sweetener. Place pudding in one of the bottom corners of a sealable plastic bag. Remove air and seal. Snip off a small part of that corner with scissors.

Gently squeeze the bag and evenly pipe pudding through the hole in the bag's corner and into the holes in the cupcakes.

Evenly spread frosting-syrup mixture over the cupcakes. (Don't worry if some of the pudding filling gets mixed in!)

Serve and enjoy! (Refrigerate leftovers, if you've got 'em.)

MAKES 12 SERVINGS

Baked Blueberry Oatmeal

I found this recipe for Baked Blueberry Oatmeal from Lynn's Kitchen Adventures and I am dying to try it. It's the perfect fall and winter breakfast or snack. Check it out here

HG's Totally Nuts Creamy Chicken Salad Sandwich

Chicken salad can really tip the scale on calories with all the mayonnaise and an mixing of dark and white meat. Here is Hungry Girl's version of the standard chicken salad sandwich...try it out, you might be amazed!

HG's Totally Nuts Creamy Chicken Salad Sandwich

Serving Size: 1 sandwich (half of recipe)
Calories: 254
Fat: 7g
Sodium: 923mg
Carbs: 34g
Fiber: 6.5g
Sugars: 11g
Protein: 20g

PointsPlus® value 7*

HG Alternative! Not much of a sandwich lover? No worries! A serving of the chicken salad itself (half the total amount; about 3/4 cup) has 166 calories, 6g fat, 733mg sodium, 15g carbs, 1g fiber, 9g sugars, and 15g protein (PointsPlus® value 4*). Who loves you?

Creamy scoopable salads are SO GOOD, especially when they're packed with fruit. Add in delicious pecans, and they're even better. Put some in a sandwich? HOLY COW, you've got a handheld masterpiece. Just make sure you eat our version and not the one from Arby's. This recipe serves two, so call a friend or save some for another day!

Ingredients:
1/2 cup fat-free mayonnaise
1/8 tsp. garlic powder
1/8 tsp. salt
4 oz. cooked and chopped skinless lean chicken breast
1/4 cup halved red seedless grapes
1/4 cup chopped apple
2 tbsp. chopped celery
1 1/2 tbsp. chopped pecans
4 slices light bread, honey-wheat flavor if available
2 large lettuce leaves

Directions:
Place mayo, garlic powder, and salt in a large bowl; mix well. Add chicken and stir to coat. Add grapes, apple, celery, and pecans; stir well and set aside.

To make each sandwich, lightly toast bread slices (if you like). Lay out 1 bread slice and top with a lettuce leaf. Evenly place half of the chicken salad (about 3/4 cup) over the lettuce. Top with the other bread slice.

Repeat with remaining bread, lettuce, and chicken salad to make the second sandwich. (Or cover and refrigerate the remaining chicken salad, and assemble that sandwich another day.)

Enjoy!

MAKES 2 SERVINGS

Crispy Pecan Pie Bites

I'm thinking about making this dessert for my family's huge Thanksgiving get together...I'm all for pecan pie, but these are just so cute that I kind of want to try them out.


Crispy Pecan Pie Bites

PER SERVING (1/5th of recipe, 3 pieces): 106 calories, 6g fat, 87mg sodium, 12g carbs, 0.5g fiber, 5.5g sugars, 3g protein -- PointsPlus® value 3*

We're starting with dessert. It's been a long week -- you deserve it. Bite, crunch, smile, repeat...

Ingredients:
One 15-piece box frozen Athens Mini Fillo Shells
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
3 tbsp. brown sugar (not packed)
1/2 tbsp. light whipped butter or light buttery spread (like Brummel and Brown), room temperature
1 drop vanilla extract
Dash salt
1/4 cup roughly chopped pecans, divided
Optional topping: Fat Free Reddi-wip

Directions:
Preheat oven to 375 degrees.

Spray a baking sheet with nonstick spray, and arrange shells on the baking sheet. Set aside.

In a medium bowl, combine egg substitute, brown sugar, butter, vanilla extract, and salt. Mix well.

Stir in 2 tbsp. chopped pecans. Evenly distribute the mixture among the fillo shells.

Evenly top shells with remaining 2 tbsp. chopped pecans, a little less than 1/2 tsp. per shell.

Bake in the oven until edges are crisp, 15 - 18 minutes.

Allow to cool slightly before serving. If you like, top each piece with a squirt of Fat Free Reddi-wip. Enjoy!

MAKES 5 SERVINGS

Devil-icious Egg White Salad

I know that barbecue and picnic season has already come to a close, but here's a recipe for egg salad that you might want to pull out when that season comes back again. Hungry Girl has made a huge dent in lightening up egg salad, and the way she does it, your guests and family would never know unless you told them.

Devil-icious Egg White Salad

PER SERVING (1/6th of recipe, about 1 cup): 129 calories, 2.5g fat, 850mg sodium, 16.5g carbs, 3g fiber, 8g sugars, 10.5g protein -- PointsPlus® value 3*


Ingredients:
4 cups finely chopped cauliflower (about 1 head cauliflower)
1 cup fat-free mayonnaise
4 wedges The Laughing Cow Light Creamy Swiss cheese
2 tbsp. yellow mustard
1/2 tsp. paprika, or more for garnish
1/4 tsp. salt
1/4 tsp. black pepper
12 hard-boiled egg whites, chopped
1 cup chopped celery
1 cup chopped cucumber
1/2 cup chopped scallions
1/4 cup sweet relish

Directions:
Place cauliflower in a large microwave-safe bowl with 1/3 cup water. Cover and microwave until soft, 6 - 8 minutes. Once the bowl is cool enough to handle, drain any excess water.

Transfer half of the cauliflower to a blender or food processor. (Set aside the bowl of remaining cauliflower.) To the blender, add mayo, cheese wedges, mustard, paprika, salt, and black pepper. Puree or pulse until blended. (Don't worry if it isn't completely smooth.) Set aside.

To the bowl of non-pureed cauliflower, add all remaining ingredients. Gently stir. Add puree from the blender and lightly stir to coat.

Cover and chill for at least 1 hour.

Serve it up and, if you like, garnish with additional paprika. Enjoy!

MAKES 6 SERVINGS

Pike Place Market Salad

How about trying a new salad tonight? It's a little fancy, but it's easy enough and it could be fun to bring new flavors to start your meal with. Here's a recipe from Health.com and Cooking Light for Pike Place Market Salad.

Pike Place Market Salad

The salad calls for herb salad mix, which can be found prebagged in the supermarket, or use any combination of lettuces and herbs. Any fresh cherry or berry (blackberries, blueberries, etc.) will do nicely. The dressing and caramelized walnuts can be made a day ahead (store the nuts in an airtight container and the dressing in the refrigerator).

Yield: 4 servings (serving size: 2 cups salad, 1/2 cup berries, 1 tablespoon cheese, and 2 1/4 teaspoons walnut)

Nutritional Information
Calories: 165
Calories from fat: 37%
Fat: 6.7g
( Sat. 1.8g, Mono 0.7g, Poly 3g)
Protein: 5.2g
Carbohydrates: 24.6g
Fiber: 4.5g
Cholesterol: 6mg
Iron: 1.9mg
Sodium: 199mg
Calcium: 116mg

Ingredients

Walnuts:
1 tablespoon sugar
3 tablespoons coarsely chopped walnuts
Cooking spray

Dressing:
1/2 cup apple cider
3 tablespoons water
1/4 teaspoon cornstarch
1 tablespoon finely chopped shallots
1 tablespoon champagne vinegar
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
Remaining ingredients:
8 cups herb salad mix
2 cups berries and/or pitted sweet cherries
1/4 cup (1 ounce) blue cheese, crumbled

Preparation

To prepare nuts, place sugar in a small skillet over medium heat; cook 90 seconds or until sugar dissolves, stirring as needed so sugar dissolves evenly and doesn't burn. Reduce heat; stir in walnuts. Cook over low heat 30 seconds or until golden. Spread mixture onto foil coated with cooking spray. Cool completely; break into small pieces.

To prepare dressing, place cider in a small saucepan over medium-high heat; bring to a boil. Cook until reduced to 2 tablespoons (about 5 minutes). Combine water and cornstarch in a small bowl; add to pan. Bring cider mixture to a boil, stirring constantly; cook 30 seconds. Remove from heat. Stir in shallots, vinegar, salt, and pepper; let cool.

To prepare salad, place salad mix in a large bowl. Drizzle with dressing; toss gently to coat. Divide evenly among 4 plates; top with berries, cheese, and walnuts. Serve immediately.