Your summer recipe lineup has arrived

 

Burgers fresh off the grill and cool, crisp salads … these are the dreamy dishes the season begs for! The dietitians from the Parkview Heart Institute served up three of their warm-weather favorites.

 

Chicken and Quinoa Kale Salad

Salad

½ cup quinoa, dry, uncooked
1 cup edamame, shelled
8 cups kale
4 4-ounce chicken breasts, boneless/skinless, cooked and diced
4 ounces feta, crumbled
½ cup dried cranberries
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 garlic, minced
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, black pepper and salt until oil is emulsified into the mixture.  
4. In a large bowl, add kale. Top kale with cooled quinoa, edamame, feta, cranberries, red onion and chicken.  
5. Drizzle with dressing and toss well.

Serves 6

Nutrition facts
[Calories: 416; Fat: 27g; Saturated fat: 5g; Cholesterol: 62mg; Sodium: 260mg; Carbohydrates: 22g; Fiber: Protein: 22g]

 

Blueberry Orange Summer Salad

10 ounces spring mix
½ cup crumbled feta cheese
½ cup dried cranberries
8 tablespoons chopped raw pecans
8 tablespoons unsalted sunflower seeds
1 English cucumber, diced
2 cups blueberries
6 mandarin oranges, peeled and separated into segments
¾ cup Wishbone® 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 all salad ingredients, except the dressing.
3. Serve dressing on the side and use to your liking. 

 Makes 8 salads

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

Mediterranean Flavored Turkey Burgers

1 pound 93/7 ground turkey
½ 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. In a medium mixing bowl, combine all ingredients. Use a fork to mix. Form into four patties.
3. Grill the burger patties about 5-8 minutes per side, until they reach an internal temperature of 165 degrees. Remove from heat and allow to rest for 5 minutes.
4. Serve warm on whole grain sandwich thin buns and top with choice of sliced tomatoes, avocado or barbecue sauce.

Serves 4

Nutrition facts
[Serving size: 1 patty; Calories: 202; Fat: 11g; Saturated fat: 4g; Cholesterol: 91mg; Sodium: 227mg; Carbohydrate: 2g; Dietary fiber: 0; Protein: 24g]

 

For more healthy cooking inspiration, visit our Nutrition & Recipes section on the Parkview Dashboard.