1. Spinach Salad with Shrimps
3 slices center-cut bacon
1 pound jumbo shrimp, peeled and deveined
2 cups thinly sliced fennel bulb
2 cup grape tomatoes
1 package fresh baby spinach
2 tablespoons chopped shallots
3 tablespoons extra-virgin olive oil
1 tablespoon balsamic vinegar
1 teaspoon whole-grain mustard
1/4 teaspoon salt
1/4 teaspoon black pepper
First, cook the bacon in a skillet over medium heat until crisp. Remove bacon from the pan, add the shrimps in and cook for two minutes. Put the bacon, shrimps and all other ingredients in a bowl, stirr well and serve.
Nutritive value: Calories: 274; Total fat: 13.5 grams; Saturated fat: 2.2 grams; Monosaturated fat: 7.7 grams; Polysaturated fat: 1.9 grams; Protein: 27.5 grams; Carbohydrate: 11.2 grams; Fiber: 3.5 grams; Cholesterol: 176 milligrams; Iron: 5 milligrams; Sodium: 487 milligrams; Calcium: 156 milligrams.
2. Chicken & Roasted Broccoli
2 skinless, boneless chicken breasts, 6 ounces each
1 1/2 pounds broccoli, chopped (680 grams)
2 cloves garlic, minced
1 tomato, sliced (90 grams)
2 sprigs basil, thinly chopped
4 slices fresh mozzarella (28 grams per slice)
2 tablespoons balsamic vinegar
2 teaspoons whole-grain mustard
3 tablespoons olive oil
1/4 teaspoon salt
1/4 teaspoon pepper
Preheat oven to 400 degrees F (204 degrees C). Slice the chicken breasts in half and season them with salt and pepper. Whisk together the balsamic vinegar, mustard and olive oil, toss in the broccoli and spread everything out onto a sheet pan. Sprinkle some salt and roast it for 25 minutes.
Grill the chicken on both sides for about 2 minutes in a grill pan over medium-high heat, then transfer it to the oven and cook for another ten minutes,adding the mozzarella in the last two minutes of cooking. Top the chicken and broccoli with basil and tomato slices.
Nutritive value (per serving): Calories: 341; Total fat: 20 grams; Saturated fat: 6 grams; Monosaturated fat: 8 grams; Cholesterol: 60 milligrams; Carbohydrate: 18 grams; Fiber: 6 grams; Protein: 26 grams; Sodium: 502 milligrams.
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