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7-Minute Quick Broiled Chicken

Today's Recipe
If you don't know what to serve for dinner tonight ...

Chicken breasts provide a wonderful source of low-fat protein to your Healthiest Way of Eating. Our Quick Broil method retains and flavor and moisture; the secret is to leave the skin on while cooking. Enjoy!
Prep and Cook Time: 20 minutes
7-Minute Quick Broiled Chicken

Prep and Cook Time: 20 minutes
Ingredients:

• 2 6-oz boneless chicken breasts
• 2 tsp fresh lemon juice
• sea salt and pepper to taste
• 
  
• Dressing
• 2 cloves garlic, chopped
• 3 TBS extra virgin olive oil
• 2 tsp fresh lemon juice
• sea salt and pepper to taste
• Optional: Add rosemary, sage or Dijon mustard to dressing and/or top with saut�ed mushrooms

Directions:

1. Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan about 6 inches from the heat for about 10 minutes to get it very hot.
2. While the pan is heating, rinse and pat the chicken dry and season with lemon juice, salt, and pepper.
3. Leaving the skin on, place the breast skin side up on the hot pan and return it to the oven. It is not necessary to turn the breast because it is cooking on both sides at once. Depending on the size, it should be cooked in about 7 minutes. Remove the skin before serving; it is left on to keep it moist while broiling. The breast is done when it is moist, yet its liquid runs clear when pierced. The inside temperature needs to reach 165 degrees Fahrenheit (74 degrees Celcius).
4. Dress with garlic, lemon juice, extra virgin olive oil, salt, and pepper. Add rosemary, sage, or Dijon mustard to the dressing if desired. You can also top with saut�ed mushrooms for extra flavor.

Serves 2 Printer Friendly Version of 7-Minute Quick Broiled Chicken
In-Depth Nutritional Profile for 7-Minute Quick Broiled Chicken
Healthy Food Tip

I have heard that most of the soy products now on the market are far removed from the whole soybean from which they are made. How does this affect their nutritional value?

I have some concern involving the increasing number of soybean "piece parts" found in the marketplace. An ever-increasing number of processed foods contain soy components that have been extracted from whole soybeans and altered for manufacturing purposes. Anyone regularly eating a variety of processed foods is very like to be consuming these soybean "piece parts" that bear little resemblance to naturally occurring, whole soybeans. Included in this list of "piece parts" are isolated soy protein, soy protein concentrate, textured soy protein (sometimes called textured vegetable protein or TVP), soy flakes, soy milk powders, and other extracts from the soybean that have little to do with its whole food benefits.
In addition to these unnaturally fabricated soy components, there's been an increasing tendency in the marketplace to devalue soy for any of its unique health benefits, and to treat it instead like nothing more than a meat substitute. This approach leads to the manufacturing of soy products that are less and less comparable to traditionally fermented, whole soy foods in terms of nutrition and health benefits. Parts of the soybean are now found in literally thousands of packaged foods, along with marketing statements about the value of soy. But these isolated parts of the bean do not count as the food itself.
Particularly for individuals who have or suspect adverse reactions to soy foods, it is important to look over the ingredient list on any processed food product to determine if it contains soy components, especially soy proteins.

15-Minute Halibut with Avocado Salsa

Today's Recipe
If you don't know what to serve for dinner tonight ...

Get an extra boost of health-promoting vitamin A from the tomatoes and heart-healthy monounsatured fats from the avocados in this great addition to your Healthiest Way of Eating.
15-Minute Halibut with Avocado Salsa

Prep and Cook Time: 15 minutes
Ingredients:

• 6 medium cloves garlic, pressed
• 1/4 cup minced scallion
• 1-2 tsp finely minced jalapeno pepper
• 3 TBS chopped fresh cilantro
• 8 cherry tomatoes, quartered
• 1 medium ripe but firm avocado, diced into 1/4-inch cubes
• 1/4 cup + 1 TBS fresh lemon juice
• 4 6 oz halibut steaks or fillets
• salt and black pepper to taste

Directions:

1. Press garlic and let sit for 5 minutes to bring out its health-promoting properties.
2. Mix together garlic, scallions, jalapeno pepper, cilantro, tomatoes, avocado, 1/4 cup lemon juice, and salt and pepper to taste. Set aside.
3. Heat 2 inches of water in the bottom of a steamer and let it come to a boil.
4. Rub halibut with 1TBS lemon juice and season with a little salt and black pepper. Place in steamer and steam 10 minutes for every inch of thickness. (e.g., 5 minutes if it is 1/2-inch thick)
5. Place fish on plate, and top with salsa.

Serves 4 Serving Suggestion: Serve with Mexican Corn on the Cob and Green Salad
Printer Friendly Version of 15-Minute Halibut with Avocado Salsa
In-Depth Nutritional Profile for 15-Minute Halibut with Avocado Salsa
Healthy Food Tip

How does spinach pasta compare nutritionally to whole wheat pasta?

First, I would like to point out that these two versions of pasta are not mutually exclusive-it is very possible to purchase whole wheat pasta made with spinach! Whole wheat spinach bow ties, lasagna, spaghetti, and many other forms of pasta are available in many natural foods markets.
If I were forced to choose between refined wheat flour pasta that included spinach powder and 100% whole wheat pasta that did not include spinach powder, I would definitely choose the 100% whole wheat pasta since it is of higher nutritional value. The spinach pasta is likely to have a relatively small amount of freeze-dried spinach added to it, which makes it much different nutritionally than a common serving of spinach.
While there is nothing wrong with the addition of freeze-dried spinach to pasta, this feature of the pasta is not nearly as important as the quality of its wheat flour. One hundred percent whole wheat flours contain significantly higher amounts of more than a dozen nutrients when compared with refined wheat flours. The nutritional advantages of a whole grain product far outweigh the advantages of any added freeze-dried component. (Grains are no different than any other food in this respect. When in doubt, always head first for foods that are whole, fresh, unprocessed, and organically grown.) I would still remind you, however, that you could have the best of both worlds by choosing a 100% whole wheat pasta that also contains freeze-dried spinach.

15-Minute Salmon with Tomato Salsa

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...

If you want a great tasting recipe that also provides over 100% of the daily value for hard-to-find omega-3 fatty acids and vitamin D, try this easy-to-prepare recipe tonight. It only takes 15 minutes and you will have a meal you'll want to share with your best friends. Enjoy!.
15-Minute Salmon with Tomato Salsa

Prep and Cook Time: 15 minutes
Ingredients:

• 1-1/2 lbs salmon filet cut into 4 pieces, skin and bones removed
• 1 TBS lemon juice
• salt and pepper to taste
• Salsa
• 1 large fresh ripe tomato, seeds and excess pulp removed, diced small pieces, about � inch
• 3 TBS finely minced onion
• 3 medium cloves garlic, pressed
• 1-2 TBS minced jalapeno pepper (or to taste)
• 1 TBS minced fresh ginger
• 1 TBS coarsely chopped pumpkin seeds
• 1/4 cup chopped fresh cilantro
• 2 TBS lemon juice
• 1 TBS extra virgin olive oil
• salt and black pepper to taste

Directions:

1. To Quick-Broil preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
2. Rub salmon with 1 TBS fresh lemon juice and a little salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
3. Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes depending on thickness (10 minutes for every inch of thickness). Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.

Salsa

1. Combine all salsa ingredients.
2. Spoon over salmon.
3. Garnish with mint and a sprinkle of extra virgin olive oil.

Serves 4 Serving Suggestion: Serve with Calabacitas and Brown Rice Printer Friendly Version of 15-Minute Salmon with Tomato Salsa
In-Depth Nutritional Profile for 15-Minute Salmon with Tomato Salsa
Healthy Food Tip

How does the nutrition analysis of regular green tea compare with decaffeinated green tea?

In general, decaffeinated green tea is simply a more processed form of the green tea that has not been decaffeinated. Like all foods, green tea will have its nutrient content reduced as it becomes more and more processed. It would be very rare for a processed food to contain the same amount of nutrients, or more nutrients, than a processed food. (The only exceptions would be artificially fortified or enriched foods that have had vitamins or other nutrients deliberately added back during the manufacturing process.)
All green teas undergo some processing since some form of heat is necessary to stop the oxidation processes that occur naturally with freshly picked tea leaves. However, this processing can be very minimal and can leave the vast majority of nutrients intact.
Decaffeination of green tea is not quite as simple. There are three basic ways in which caffeine gets removed from tea leaves.
In one method, compressed carbon dioxide (CO2) is combined with water to create a solution that will draw caffeine (and other substances) out from the leaves. Once the tea leaves have been soaked in this solution, they are removed, and the solution can then be passed through an activated carbon filter to remove the caffeine. The tea leaves can then be re-immersed in the solution so that some of the lost flavoring components can be restored. This method of green tea decaffeination is sometimes called the effervescence or CO2 method.
A second approach is to soak the leaves in water for an extended period of time to allow for the release of caffeine (and other substances) from the leaves, then to remove the leaves and add a chemical solvent like ethyl acetate to the caffeine-containing water. Once this solvent has extracted the caffeine, the tea leaves can be re-immersed in the water to allow the natural flavors (and other factors) to be restored.
A third approach is to use hot water alone as an agent for removing caffeine from the tea leaves. Approximately three minutes of boiling is sufficient to reduce the caffeine content of green tea leaves by about 80-85%.
The second method of decaffeination is definitely one I do not recommend since the tea leaves are returned to water that has trace (or higher) residues of ethyl acetate. Even though ethyl acetate can be a naturally occurring substance (it's present in several common fruits, for example), it's also a known toxin in high doses and at these high doses is known to disrupt activity in the liver, respiratory system, and central nervous system. The other two approaches—effervescence using CO2 or hot water alone—seem like lower risk approaches to me.
There is no question that some nutrients are lost from green tea in any decaffeination process. I've only seen two published studies in this area, however. I have been impressed by one very recent research study that showed very little loss (about 5%) of certain key phytonutrients (called catechins) from hot-water-decaffeinated green tea leaves. It's important to note, however, that this study involved fresh tea leaves that had been neither dried nor rolled. The researchers themselves pointed out that far more catechins were lost in the case of dried or dried/rolled tea leaves. Still, it's encouraging that at least in this one particular case, a decaffeination process could result in so little damage to these components.
These research results pointed in the same general direction as an animal study I found that showed significant skin protection from nutrients in water-decaffeinated green tea. In comparison with non-processed green tea, water-decaffeinated green tea lost about 16% effectiveness in protecting the skin cells of mice. I am uncomfortable trying to draw any conclusions about human consumption of decaf green tea from a single study on mice. But once again, it is encouraging to see results that point in the same general direction as the phytonutrient loss study that I described earlier.
For individuals sensitive to caffeine, or individuals simply choosing to follow a caffeine-free diet, water-decaffeinated green tea or effervescence-decaffeinated green tea makes good sense to me. There is definitely a nutrient loss that occurs in the decaffeination process, but the degree of loss seems like a good trade-off for individuals who need or choose to avoid caffeine.
References:
Lianga H, Liang Y, Donga J, et al. Decaffeination of fresh green tea leaf (Camellia sinensis) by hot water treatment. Food Chemistry. 2007;101(4)4:1451-1456.
Wang ZY, Huang MT, Lou YR, et al. Inhibitory effects of black tea, green tea, decaffeinated black tea, and decaffeinated green tea on ultraviolet B light-induced skin carcinogenesis in 7,12-dimethylbenzanthracene-initiated SKH-1 mice. Cancer Res. 1994 Jul 1;54(13):3428-35.

Turkey Taco Salad Recipe

TOTAL TIME: Prep/Total Time: 30 min.

MAKES: 4 servings

Ingredients

• 12 ounces ground turkey

• 1 medium sweet red pepper, chopped

• 1 small sweet yellow pepper, chopped

• 1/3 cup chopped onion

• 3 garlic cloves, minced

• 1-1/2 cups salsa

• 1/2 cup canned kidney beans, rinsed and drained

• 2 teaspoons chili powder

• 1 teaspoon ground cumin

• 8 cups torn romaine

• 2 tablespoons fresh cilantro leaves

• Optional toppings: chopped tomatoes, shredded cheddar cheese and crushed tortilla chips

Nutritional Facts

1 cup turkey mixture with 2 cups romaine (calculated without optional toppings) equals 275 calories, 13 g fat (4 g saturated fat), 58 mg cholesterol, 525 mg sodium, 21 g carbohydrate, 6 g fiber, 18 g protein. Diabetic Exchanges: 2 medium-fat meat, 1-1/2 starch.

Directions

1. In a large skillet, cook turkey, peppers, onion and garlic over medium heat 6-8 minutes or until turkey is no longer pink and vegetables are tender, breaking up turkey into crumbles; drain.
2. Stir in salsa, beans, chili powder and cumin; heat through.
3. Divide romaine among four plates. Top with turkey mixture; sprinkle with cilantro and toppings of your choice. Serve immediately. Yield: 4 servings.

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Greek Beef Kabobs with Cucumber Salad

Ingredients

• 2 tablespoons balsamic vinegar
• 2 teaspoons olive oil
• 2 teaspoons finely shredded lemon peel
• 1 teaspoon dried oregano, crushed
• 2 cloves garlic, minced
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 pound beef top sirloin steak
• 1 large red sweet pepper, cut into 1 1/2-inch pieces
• 1 medium onion, halved crosswise and cut into wedges
• 1 recipe Cucumber Salad

Cucumber Salad

• 1/2 cup plain fat-free Greek yogurt
• 2 cloves garlic, minced
• 1/2 teaspoon finely shredded lemon peel
• 1/2 teaspoon dried dill weed
• 1/4 teaspoon salt
• Dash cayenne pepper
• 1 large cucumber, thinly sliced cucumber (3 cups))
• 1/2 cup thinly slivered red onion

Directions

1. 

In a shallow dish whisk together the vinegar, oil, lemon peel, oregano, garlic, salt, and black pepper. Trim fat from meat. Cut meat into 1 1/2-inch pieces. Add meat, sweet pepper, and onion to vinegar mixture; toss to coat. On four 10-inch skewers alternately thread meat, sweet pepper, and onion.

2. 

For a charcoal grill, place kabobs on the grill rack directly over medium coals. Grill, uncovered, for 10 to 12 minutes or until meat reaches desired doneness, turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place kabobs on grill rack over heat. Cover and grill as directed.) Serve with Cucumber Salad.

Cucumber Salad

1. 

In a medium bowl stir together yogurt, garlic, lemon peel, dill weed, salt, and cayenne pepper. Stir in cucumber and red onion.

nutrition information

Per Serving: cal. (kcal) 278, Fat, total (g) 12, chol. (mg) 63, sat. fat (g) 4, carb. (g) 12, Monounsaturated fat (g) 7, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 2, sugar (g) 6, pro. (g) 28, vit. A (IU) 1311.94, vit. C (mg) 57.87, Thiamin (mg) 0.22, Riboflavin (mg) 0.36, Niacin (mg) 7.11, Pyridoxine (Vit. B6) (mg) 0.68, Folate (µg) 40.32, Cobalamin (Vit. B12) (µg) 2.81, sodium (mg) 373, Potassium (mg) 652, calcium (mg) 80.77, iron (mg) 3.42, Vegetables () 1.5, Other Carb () 0.5, Lean Meat () 3.5, Fat () 1, Carb Choice () 1, Percent Daily Values are based on a 2,000 calorie diet

Green Goddess Salad

Makes: 4 servings
Active Time: 30 minutes
Total Time: 30 minutes

Ingredients

• 1/2 avocado, peeled and pitted
• 3/4 cup nonfat buttermilk
• 2 tablespoons chopped fresh herbs, such as tarragon, sorrel and/or chives
• 2 teaspoons tarragon vinegar, or white-wine vinegar
• 1 teaspoon anchovy paste, or minced anchovy fillet
• 8 cups bite-size pieces green leaf lettuce
• 12 ounces peeled and deveined cooked shrimp, (21-25 per pound; see Ingredient note)
• 1/2 cucumber, sliced
• 1 cup cherry or grape tomatoes
• 1 cup canned chickpeas, rinsed
• 1 cup rinsed and chopped canned artichoke hearts
• 1/2 cup chopped celery

Preparation

1. Puree avocado, buttermilk, herbs, vinegar and anchovy in a blender until smooth.
2. Divide lettuce among 4 plates. Top with shrimp, cucumber, tomatoes, chickpeas, artichoke hearts and celery. Drizzle the dressing over the salads.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate the dressing (Step 1) for up to 1 day.

• Ingredient note: Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized, so to be sure you're getting the size you want, order by the count (or number) per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can't find certified shrimp, choose wild-caught shrimp from North America—it's more likely to be sustainably caught.

Nutrition

Per serving: 262 calories; 6 g fat (1 g sat, 3 g mono); 112 mg cholesterol; 31 g carbohydrates; 22 g protein; 9 g fiber; 1146 mg sodium; 793 mg potassium.
Nutrition Bonus: Vitamin A (90% daily value), Vitamin C (45% dv), Folate (40% dv), Potassium (24% dv), Magnesium (20% dv).
Carbohydrate Servings: 1 1/2
Exchanges: 1 starch, 2 vegetable, 3 lean meat

Grilled Pork Tenderloin & Apricot Salad

Makes: 4 servings
Active Time: 40 minutes
Total Time: 40 minutes

Ingredients

• 1 pound pork tenderloin,trimmed
• 1/2 teaspoon salt, divided
• 1/4 teaspoon freshly ground pepper, plus more to taste
• 3 tablespoons apricot preserves, divided
• 4 ripe but firm fresh apricots or nectarines, halved and pitted
• 2 tablespoons white-wine vinegar
• 2 tablespoons minced shallot
• 2 tablespoons canola oil
• 1 4- to 5-ounce bag watercress, or baby arugula (about 8 cups)

Preparation

1. Preheat grill to high.
2. Sprinkle pork with 1/4 teaspoon salt and pepper. Oil the grill rack (see Tip). Grill the pork, turning occasionally, for 10 minutes. Brush the pork with 2 tablespoons preserves and continue grilling until an instant-read thermometer inserted into the thickest part registers 145°F, 2 to 5 minutes more. Grill apricot (or nectarine) halves on the coolest part of the grill, turning occasionally, until tender and marked, about 4 minutes. Transfer the pork and apricots to a clean cutting board and let rest for 5 minutes.
3. Meanwhile, whisk the remaining 1 tablespoon preserves, vinegar, shallot, oil, 1/4 teaspoon salt and pepper to taste in a large bowl. Cut the fruit into wedges and add to the dressing along with watercress (or arugula); toss to coat. Thinly slice the pork. Serve the salad with the sliced pork.

Tips & Notes

• Tip: To oil the grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Don't use cooking spray on a hot grill.)

Nutrition

Per serving: 247 calories; 10 g fat (1 g sat, 5 g mono); 74 mg cholesterol; 15 g carbohydrates; 25 g protein; 1 g fiber; 363 mg sodium; 653 mg potassium.
Nutrition Bonus: Selenium (47% daily value), Vitamin A (40% dv), Vitamin C (30% dv), Potassium (18% dv)
Carbohydrate Servings: 1
Exchanges: 1 fruit, 3 lean meat, 1 1/2 fat

Spinach & Frisée Salad with Tangerines & Coriander-Crusted Scallops

Makes: 4 servings
Active Time: 30 minutes
Total Time: 30 minutes

Ingredients

Tangerine Vinaigrette

• 2 tablespoons extra-virgin olive oil
• 1/2 teaspoon tangerine or orange zest
• 2 tablespoons tangerine or orange juice
• 4 teaspoons white-wine vinegar
• 1 tablespoon minced shallot
• 2 teaspoons finely chopped spring herbs, such as chervil, chives, tarragon and/or dill
• 1 teaspoon Dijon mustard
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper

Salad

• 6 cups baby spinach
• 6 cups torn frisée
• 2 tangerines or oranges, segmented (see Tip)
• 2 teaspoons coriander seeds
• 1/4 teaspoon coarse kosher salt
• 1/4 teaspoon freshly ground pepper
• 1 pound dry sea scallops (see Note), patted dry
• 1 tablespoon canola oil

Preparation

1. To prepare vinaigrette: Whisk olive oil, tangerine (or orange) zest and juice, vinegar, shallot, herbs, mustard, salt and pepper in a medium bowl.
2. To prepare salad: Combine spinach, frisée and tangerine (or orange) segments in a large salad bowl. Add the vinaigrette and toss to coat. Divide the salad among 4 plates.
3. Coarsely grind or chop coriander seeds and combine with kosher salt and pepper in a small bowl. Sprinkle on both sides of scallops. Heat canola oil in a large cast-iron or nonstick skillet over medium-high heat until shimmering but not smoking. Add the scallops and cook until they develop a golden brown crust and are just opaque all the way through, 2 to 3 minutes per side. Serve the scallops on the salad.

Tips & Notes

• Tip: To segment a tangerine or orange: Remove peel and white pith, then slice off both ends. Use a sharp knife to cut the segments from the surrounding membranes.
• Ingredient Note: Be sure to buy “dry” sea scallops. “Wet” scallops, which have been treated with sodium tripolyphosphate (STP), are mushy and less flavorful. Some scallops will have a small white muscle on the side; remove it before cooking.

Nutrition

Per serving: 251 calories; 12 g fat (1 g sat, 8 g mono); 37 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 22 g protein; 5 g fiber; 518 mg sodium; 949 mg potassium.
Nutrition Bonus: Vitamin A (126% daily value), Vitamin C (60% dv), Folate (55% dv), Magnesium (29% dv), Potassium (27% dv).
Carbohydrate Servings: 1/2
Exchanges: 2 vegetable, 3 lean meat, 2 fat

Loaded Spinach Salad Recipe

Makes: 2 servings, about 4 cups each
Active Time: 30 minutes
Total Time: 40 minutes

Ingredients

Creamy Blue Cheese Dressing

• 1/3 cup low-fat mayonnaise
• 1/3 cup buttermilk or nonfat milk
• 1/3 cup nonfat plain yogurt
• 2 tablespoons tarragon vinegar or white vinegar
• 1 tablespoon Dijon mustard
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 1/4 cup crumbled blue cheese

Salad

• 8 large eggs
• 6 cups baby spinach
• 4 tablespoons Creamy Blue Cheese Dressing, divided
• 1 8-ounce can beets, rinsed and sliced
• 1 cup shredded carrots
• 2 tablespoons chopped pecans, toasted (see Tip)

Preparation

1. To prepare dressing: Whisk mayonnaise, buttermilk (or milk), yogurt, vinegar, mustard, salt and pepper in a medium bowl until smooth. Add cheese and stir, mashing with a spoon until the cheese is incorporated.
2. To prepare salad: Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low, cover and cook at the lowest simmer for 10 minutes. Pour off the hot water and run cold water over the eggs until they are completely cooled. Peel the eggs; discard 6 of the yolks. Chop the remaining yolks and whites.
3. Toss spinach and 2 tablespoons of the dressing in a large bowl. Divide between 2 plates. Top with the chopped eggs, beets, carrots and pecans. Drizzle with 2 more tablespoons dressing. (Refrigerate the extra dressing for up to 1 week.)

Tips & Notes

• Make Ahead Tip: The recipe makes 1 1/4 cups dressing (Step 1); cover and refrigerate extra dressing for up to 1 week. Stir before using.

• Tip: To toast chopped nuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition

Per serving: 270 calories; 12 g fat (3 g sat, 5 g mono); 189 mg cholesterol; 20 g carbohydrates; 0 g added sugars; 23 g protein; 6 g fiber; 803 mg sodium; 1098 mg potassium.
Nutrition Bonus: Vitamin A (359% daily value), Folate (61% dv), Vitamin C (55% dv), Potassium (32% dv), Iron (31% dv), Calcium (20% dv)
Carbohydrate Servings: 1
Exchanges: 4 vegetable, 2 lean meat, 1 1/2 fat

Thought you guys might like this: Your Guide to Passion and Success

Today, I was planning to discuss overcoming fear with you, but something wonderful came up and so we’ll discuss fear in our next email.

I often tell you your thoughts and words can be your greatest asset, but what about your passion? So many start-up businesses credit their passion for pulling them through the hardships and difficulties of starting your own small business.

Let me be clear… you do not have to be passionate about your product. But, you’d better be passionate about success. My first business was a Velcro wallet company. I had no passion for wallets, but I did have passion for business and success. Imagine you actually found a product you were passionate about. How great would that be?

I recently met with one of my favorite online entrepreneurs, Anik Singal. Anik reminds me of myself… he learned a lot from his early success and even more from his missteps. His personal lessons have turned him into a great entrepreneur and a great marketer.

Download The Circle of Profit Now >>

Anik just wrote his first book called "Circle of Profit". In the book, Anik shows you exactly how to take what your passionate about, and turn it into a very lucrative online business. This book shows you that's way easier than you think. And building a business around your passion is extra rewarding. There is a feeling that you're making the world a better place.

Anik will be promoting his new course soon, so to introduce himself to the Rich Dad community he has decided to offer you his new book FREE! You can get the hard-copy shipped to your house, or for the next couple of days, you can download it for FREE!

Download The Circle of Profit Now >>

To making life better,

Robert Kiyosaki

A Person's Actions Will Tell You

Seek Miracles

How to draw the human fist lesson

We've just uploaded a quick article that shows you how to draw
the human fist step by step.

The exterior shape of the fist may be either a square or
rectangle depending on the position of the hand.
Observe proportions carefully to determine which best fits your
drawing and don't forget to add the wrist extending off the
bottom at an angle.
Learn more by going to ...
http://drawing-made-easy.com/how-to-draw-the-human-fist/
Enjoy : )

Chris Elmore
Drawing Made Easy

The Secrets Of Drawing Realistic Pencil Portraits

The skills that this home-study course will help you build will make you proud.

From today, you no longer have to keep practicing the same way and getting the same results.

And I'm NOT talking about drawing a decent pencil portrait; I'm talking about a lifetime skill of drawing realistic pencil portraits.

Here is some positive feedback from students that have used the course...

• "I feel that my work has improved a great deal since I started this course"
  
  
• "In one day have already learned to draw the eye better than I would ever have imagines"
  
  
• "Thanks to your course people think I am a real artist now, when they look at my portraits"
  
  
• "Within the first couple of weeks, spending a couple of hours a day, I have noticed a 100% improvement"

It is such a comprehensive course as you get access to:

1. 45 pages
2. 128 illustrations, close-ups, and images
3. step-by-step well explained descriptions.
   

Click Here To Learn More

Warm Regards

Chris Elmore
Drawing Made Easy

For Fun