11/4 pounds boneless skinless chicken breasts
4 tablespoons of your favorite hot sauce
1 tablespoon lemon juice teaspoon light salt
nonfat or canola oil cooking spray
6 cups iceberg or Romaine lettuce, cut into bite-size pieces
1 cup thinly sliced cucumber (preferably hothouse)
1 cup thinly sliced celery
1 cup diced bell pepper, red, yellow, orange or green
1 cup shredded carrot
2 cups cherry tomatoes
4 tablespoons finely chopped parsley (optional)
2 cups garlic croutons (optional)
If you don't want to take the time to make my blue cheese dressing from scratch, substitute your favorite bottled brand.
1. Preheat the grill. If you have a grill with a variable temperature control, set it to medium-high (one or two steps below high) or to about 350 to 400 F.
2. Make the marinade. In a i-cup bowl, mix the hot pepper sauce, lemon juice and salt thoroughly with a fork. Pour the marinade into a 1-gallon zippered freezer-weight storage bag, a 1-quart airtight container or a shallow square glass dish (8 x 8 x 2-inch).
3. Flatten and marinate the chicken. Spread a large piece of plastic wrap on a flat work surface. Arrange the chicken breasts in a single layer over the plastic wrap. Cover the breasts with another large piece of plastic wrap. Pound the breasts with the bottom of a large heavy skillet, the flat side of a meat mallet, or a rolling pin until flattened to about 1/4-inch to 1/2-inch thick.
Place the chicken in the bag, container or dish, then turn It'so all surfaces are coated with the marinade.
Zip the bag closed, or cover the container or dish and marinate in the refrigerator for 20 minutes or up to 24 hours.
4. Prepare the salads. Put equal amounts of the lettuce on
4 dinner plates. Arrange equal amounts of all the sliced vegetables and the cherry tomatoes on top of the lettuce, leaving the center free for the chicken. if not serving immediately, cover each plate tightly with plastic wrap and store in the refrigerator for up to 8 hours.
Chop the parsley (optional) and refrigerate in a tightly covered dish until serving time.
5. Grill the chicken. As you remove each piece of chicken from the marinade, spray it lightly with the cooking spray and place it on the grill. Grill the chicken according to the Grill Times opposite until interior temperature reaches 160 F on an instant-read thermometer. The meat should no longer be pink in the center and all the juices should run clear when pricked with the tip of a knife.
6. To serve, allow the chicken to rest for 2 to 3 minutes after coming off of the grill (this allows the juices to settle), then cut each piece across the grain into
1/4- to 1/2-rnch wide strips. Lay equal amounts of chicken in the center of the lettuce on each plate and
sprinkle with garlic croutons and onions. Drizzle each salad with 1/3 cup of the dressing, and
sprinkle with 1 tablespoon of chopped parsley. Serve immediately with corn bread or corn muffins.
1 cup finely crushed low-fat tortilla chips
1/2 cup thick salsa, medium or hot
1/4 cup finely chopped fresh cilantro
1/4 cup thinly sliced green onions
1 teaspoon chili powder
1 teaspoon pressed garlic
1/4 teaspoon ground cumin
1/4 teaspoon ground cinnamon
1/4 teaspoon light salt (optional)
1/4 to 1/2 teaspoon finely chopped jalapeno pepper, fresh or canned (optional)
1 pound extra-lean ground beef, turkey, chicken breast or vegetarian meat substitute
Nonfat or canola oil cooking spray
8 Romaine lettuce leaves
2 medium tomatoes sliced into 8 rounds
1 medium avocado cut into 8 slices or guacamole
Thick salsa, hot or mild Fresh cilantro sprigs
Nonfat or low-fat sour cream (optional)
1. Preheat the grill to the highest setting.
2. Crush the tortilla chips. In a food processor or blender process enough tortilla chips to make 1 cup. Use 1/3 cup to mix into the burgers. Reserve 2/3 cup to coat the outside of the burgers just before grilling.
3. Mix and shape the burgers. In a 2- or 3-quart mixing bowl using a fork or spoon, mix the crushed tortilla chips, salsa,
cilantro, green onions, chili powder, garlic, cumin, cinnamon, and salt. Using your hands, gently fold the meat into the wet mixture.
When all ingredients are evenly distributed, divide the meat mixture into 4 equal portions. Wet hands and shape burgers, about 4 to 5 inches in diameter and no thicker than 3/4-inch. Set aside on a plate covered with plastic wrap in the refrigerator until ready to grill, up to 24 hours.
4. Grill the burgers. Place the 2/3-cup of reserved tortilla chips on a dinner plate. Gently press all sides of each burger into the crushed chips so they are completely coated with chips.
Spray each burger lightly on both sides with cooking spray. Place the burgers on the preheated grill and cook according to the Grill Times opposite until the internal temperature reaches 160 F on an instant-read thermometer.
5. Prepare the garnishes. While the burgers are grilling, wash the lettuce, slice the tomatoes and avocado (or make the guacamole). 5. To serve, using a slotted spoon put even portions of the black bean salsa salad on four plates or into four small bowls (the salad is juicy, so you may want to serve it in separate bowls so it won't make your burgers soggy). On each plate, place 2 lettuce leaves next to the bean salsa or the small bowl. Top the lettuce with a cooked burger. Top the burger with some salsa and sour cream. Garnish with sliced tomato, avocado or guacamole, fresh cilantro and extra tortilla chips.