Black Bean, Mango and Tomato Salad

This is a nice, refreshing summer salad.  Makes a great accompaniment to grilled chicken or pork.

recipe courtesy Weight Watchers

Black Bean, Mango and Tomato Salad

1 large mango, diced, divided* (about 1 3/4 cups)   

3 Tbsp fresh lime juice   

3 Tbsp water   

2 Tbsp olive oil   

1/2 tsp ground cumin   

1/2 tsp table salt   

  15 oz canned black beans, drained and rinsed   

  1 cup fresh tomato, diced   

  1/2 cup uncooked onion, sweet, diced   

1/4 cup mint leaves, or cilantro, fresh, cut into thin slivers   

  1 Tbsp fresh jalapeno, minced    

In a large bowl, mash 1/4 cup of diced mango with a fork; whisk in lime juice, water, oil, cumin and salt.

Add remaining diced mango, beans, tomato, onion, mint and jalapeno to bowl; toss to mix and coat. Serve immediately or cover and refrigerate up to 1 day. Serves 8  (about 1/2 cup per serving.)  Points Plus Value = 3 points per serving.

Blue Cheese Chicken Burger

recipe courtesy Weight Watchers

cooking spray   

1/4 cup barbecue sauce   

1 1/2 tsp hot pepper sauce, or to taste   

  1 pound uncooked extra lean ground chicken breast   

  1/2 cup uncooked scallions, sliced   

  1/4 cup uncooked celery, chopped   

1/4 cup dried plain breadcrumbs   

2 tsp minced garlic   

1/2 tsp table salt   

(4) mixed-grain hamburger rolls   

  2 cups romaine lettuce, shredded   

  1 large fresh tomato, cut into 8 slices   

2 Tbsp blue cheese, crumbled   

Prepare grill rack by coating with nonstick pray and preheat grill to medium-high.

In a small bowl, combine barbecue sauce and hot pepper sauce.

In a medium bowl, combine chicken, 1 tablespoon of barbecue sauce mixture, scallions, celery, breadcrumbs, garlic and salt. Using wet hands (to prevent mixture from sticking), form chicken mixture into four 1/2-inch-thick patties; brush top of burgers with some remaining barbecue sauce mixture.

Place burgers on grill, sauce side down; brush tops of burgers with remaining sauce. Grill, turning once, until cooked through, about 10 minutes. Lightly toast open-faced buns on grill during last minute of cooking.

To serve, place 4 bun bottoms on each of 4 plates. Top each with 1/2 cup of shredded lettuce, 2 tomato slices, a burger, 1/2 tablespoon of cheese and a bun top (cheese will melt a little from hot burger). Serves 4.  Points Plus Value = 8 points per serving.

Chicken Meatballs in Tomato Pesto

Chicken Meatballs in Tomato Pesto

1 c. sun-dried tomatoes (not oil-packed)

1 c. prepared sun dried tomato pasta sauce

1 c. fresh basil leaves

2/3 c. cold water

1 lb. ground skinless chicken breast

1/3 c. seasoned dried bread crumbs

1/3 c. grated Parmesan cheese

1 egg white

1/4 tsp freshly ground pepper

1 tbsp. olive oil

Combine the sun-dried tomatoes and enough boiling water to cover in a bowl.  Let stand until softened, about 10 minutes; drain.

Put the sun-dried tomatoes, pasta sauce, basil and cold water in a blender and puree.

Combine the chicken, bread crumbs, cheese, egg white and pepper in a large bowl until well mixed. Shape the mixture into 20 meatballs.

Heat the oil in a large nonstick skillet over medium heat.  Add the meatballs and cook, turning occasionally, until browned, about 4 minutes.  Add the sun-dried tomato mixture and bring to a boil.  Reduce heat and simmer, covered, until the meatballs are cooked through, about 7 minutes.

recipe courtesy Weight Watchers

Serve with fettuccine or your favorite pasta.  Serves 4.

* Tip: Use whole wheat noodles for an even healthier option.

Grilled Chicken with Salsas

recipe courtesy Weight Watchers

Grilled Chicken with Salsas

1/2 c. prepared fat-free tomatillo salsa (salsa verde)

1/2 c. prepared hot, medium or mild tomato salsa 

1/4 c. finely chopped onion

1 tsp. grated orange zest

1/8 tsp ground cumin

4 (1/4 lb.) boneless, skinless, chicken breast halves

4 cups shredded green or red cabbage

Combine the salsas, onion, orange zest and cumin in a Ziploc bag; add the chicken. Squeeze out the air and seal the bag; turn to coat the chicken. Refrigerate, turning the bag occasionally, about 20 minutes.

Remove chicken from the marinade and scrape off the excess.  Bring the marinade to a boil in a small sauce pan; boil 2 minutes.  Remove the saucepan from the heat and keep warm.

Spray a large ridged grill pan with canola nonstick spray and set over medium heat.  Add the chicken and cook, turning occasionally, until cooked through, 10-12 minutes.  Transfer to a cutting board.  When cool enough to handle, shred the chicken or cut into long thin strips.  Return the chicken to the cooked marinade in the saucepan, reheat gently, and serve over the cabbage.  Serves 4.