Heart-healthy summer salads and burgers

 

It’s the season for potlucks and grilling. These dishes are Parkview Heart Institute dietitian-approved and absolutely delicious. Dig into the fresh flavors of summer.

Blueberry Orange Summer Salad

10 ounces spring mix
1 English cucumber, diced
2 cups fresh blueberries
6 cutie mandarin oranges, peeled and separated into segments
½ cup crumbled feta cheese
½ cup dried cranberries
8 tablespoons chopped raw pecans
8 tablespoons unsalted sunflower seeds
¾ cup Wish-Bone® Strawberry White Balsamic Vinaigrettes Dressing (or Raspberry Vinaigrette or Light Balsamic Vinaigrette)

1. Wash and dry your greens if not already done and place in a large bowl.
2. Top with cucumber, blueberries, orange segments and feta.
3. Just before serving, top with cranberries, sunflower seeds and chopped pecans.
4. Serve dressing on the side and use to your liking.

Makes 8 salads

Nutrition facts
[Per serving: Calories: 255; Total fat: 15g; Saturated fat: 3g; Cholesterol: 8mg; Sodium: 341mg; Carbohydrate: 29g; Fiber: 5g; Protein: 4g]

Chicken and Quinoa Kale Salad

½ cup quinoa, dry, uncooked
1 cup edamame, shelled, cooked and cooled
8 cups kale
4 ounces feta, crumbled
½ cup dried cranberries
4 4-ounce boneless, skinless chicken breasts, cooked and diced
¼ cup pecans, chopped
1 small red onion, chopped

Dressing

1/2 cup olive oil
1/4 cup lemon juice
4 tablespoons Dijon mustard
1 ½ teaspoons minced garlic
¾ teaspoon salt
1 ½ teaspoons black pepper

1. Cook quinoa according to package directions. Cool and set aside.
2. Cook edamame according to package directions. Cool and set aside.
3. For the dressing, in a bowl, add olive oil and whisk in lemon juice, Dijon mustard, garlic, salt and pepper until oil is emulsified into the mixture.
4. In a large bowl, add kale. Top kale with cooled quinoa, edamame, feta, cranberries, red onion, pecans and chicken.
5. Drizzle with dressing and toss well.

Serves 6

Nutrition facts
[Per serving: Calories: 416; Fat: 27g; Saturated Fat: 5g; Cholesterol: 62mg; Sodium: 260mg; Carbohydrate: 22g; Fiber: 4g; Protein: 22g]

Mediterranean-flavored Turkey Burgers

1 pound 93/7 ground turkey
1/3 red onion, finely diced
Crumbled feta cheese, to taste
1 teaspoon garlic powder
½ teaspoon oregano
¼ cup fresh basil, chopped

1. Preheat your grill to medium-high heat.
2. Combine all ingredients in a medium-sized mixing bowl. Use a fork to mix them together. Form into four patties.
3. Grill the burger patties for about 5-8 minutes per side until they reach an internal temperature of 165 degrees F.  Remove from heat and allow to rest for 5 minutes.
4. Serve warm on whole grain sandwich thin buns and top with your choice of sliced tomatoes, avocado or barbecue sauce.

Serves 4

Nutrition facts
[Per serving (1 patty): Calories: 202; Fat: 11g; Saturated Fat: 4g; Cholesterol: 91mg; Sodium: 227mg; Carbohydrate: 2g; Dietary Fiber: 0g; Protein: 24g]

 

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