• 2 pints cherry tomatoes, sliced
• 3/4 cup red onion, diced
• 2 Tbsp. white wine vinegar
• 3 Tbsp. olive oil
• 1 tsp. kosher salt
• 1/2 tsp. freshly ground black pepper
• 2 Tbsp. fresh basil leaves, chopped
• 2 Tbsp. fresh Italian flat leaf parsley, chopped
• 1 cup French feta cheese, in brine and crumbled (Valbreso® is an excellent brand)

Tip : Place diced onion in a bowl and cover with cool water. Cover and place in refrigerator for a few hours or overnight. When ready to prepare salad remove onion from refrigerator and drain. This will decrease the pungency of the onion.

Directions

• Cut tomatoes in half and place them in a large bowl.
• Add the onion, vinegar, olive oil, salt, pepper, basil and parsley and mix well.
• Dice or crumble the feta into 1/2- to 3/4-inch pieces
• Gently fold feta into the salad.
• Serve at room temperature.

Nutritional Analysis
Serves: 12 | Serving Size: 1/2 cup

Calories: 95
Sodium: 325 mg
Fat: 7 g
Fiber: 1 g
Saturated Fat: 3 g
Carbohydrates: 5 g
Protein: 3 g

Recipe provided by Cooper Clinic Nutrition .

• 1 (15 oz.) can black beans, rinsed and drained
• 1 (15 oz.) can yellow corn, rinsed and drained
• 1 bunch cilantro, chopped
• 1 clove garlic, minced
• 1 Tbsp. olive oil
• 1 Tbsp. rice vinegar
• Juice of 1 lime (adjust to individual taste)
• Salt and pepper to taste

Directions:

• Pour all ingredients into a medium bowl.
• Gently stir to combine ingredients.
• Add salt and pepper to taste.
• Refrigerate until ready to serve.
• Serve with baked chips, pita bread or Ak-mak® crackers.

Tip: You may want to add 1 diced red pepper, 1 diced tomato and/or 1 diced red onion. This makes an excellent side dish served with grilled fish or chicken.

Nutritional Analysis (Serves 8; Serving Size 1/2 cup):
Calories: 107
Sodium: 117 mg
Fat: 2 g
Fiber: 3 g
Saturated Fat: 0 g
Carbohydrates: 17 g
Protein: 4 g
Cholesterol: 0 g

Recipe provided by Cooper Clinic Nutrition.

• 1/4 cup extra virgin olive oil
• 1/4 cup tahini
• 1/4 cup fresh lemon juice
• 1 tsp. ground coriander
• 1/2 tsp. kosher salt
• 1 garlic clove, minced
• 2 Tbsp. water

Directions

• In a small bowl add the first six ingredients and whisk until combined.
• Add the water and mix until smooth and glossy.
• Serve with your favorite salad. Refrigerate up to one week.

Nutritional Analysis
Yield: 14 Tbsp. | Serving Size: 1 Tbsp.

Calories: 67
Sodium: 87 mg
Fat: 7 g
Carbohydrates: 1 g
Saturated Fat: 1 g
Protein: 1 g
Fiber: 0 mg

Recipe provided by and Cooper Clinic Nutrition

Ingredients

• 2 heads romaine lettuce, washed, drained and torn
• 1/2 bunch green onions, chopped
• 2 Tbsp. toasted pecans, roughly chopped
• 1 cup fresh strawberries, sliced
• 1/2 cup mandarin oranges, light syrup, drained
• 1/4 cup Craisins® (dried cranberries)
• 3 oz. goat cheese, crumbled

Tip : When purchasing goat cheese that is not crumbled, place cheese in freezer for approximately 30 minutes. Remove from freezer, slice and crumble cheese. Refrigerate until ready to serve. Shake container to loosen the crumbled cheese and prevent the cheese from becoming too soft and creamy.

Directions

• Scatter pecans in a single layer on a cookie sheet and toast in a preheated, 350-degree oven for approximately 8 minutes.
• Mix all ingredients together except for the goat cheese.
• Add the cheese just before serving.
• Toss with your favorite salad dressing and serve immediately.

This salad is excellent when served with Rice Wine Vinaigrette (recipe below).

Nutritional Analysis
Serves: 6 | Serving Size: 1/6 of recipe

Calories: 150
Sodium: 92 mg
Fat: 9 g
Fiber: 6 g
Saturated Fat: 3 g
Carbohydrates: 17 g
Cholesterol: 11 mg
Protein: 7 g

Rice Wine Vinaigrette

Ingredients

• 1/4 cup rice wine vinegar
• 1 Tbsp. fresh lemon juice
• 1 Tbsp. water
• 3 packets Splenda®
• 3 Tbsp. olive oil
• 1 Tbsp. garlic, minced
• 2 Tbsp. dried parsley
• 1 Tbsp. Good Seasons Dry Italian Dressing Mix (1/2 of package)

Directions

1. Add all ingredients to a blender and blend until all ingredients are incorporated.
2. Serve with Kathy’s Amazing Salad.
3. Refrigerate for up to one week.

Nutritional Analysis
Serves: 10 | Serving Size: 1 Tbsp.

Calories: 44
Sodium: 130 mg
Fat: 4 g
Cholesterol: 0 mg
Saturated Fat: 1 g
Carbohydrates: 1 g
Trans Fat: 0 g

Note : A little bit of dressing goes a long way. Tossing the dressing with the salad instead of serving it on the side allows for 10 servings.

Recipe provided by Kathy Duran-Thal, RDN, LD, Cooper Clinic Nutrition

• 1 Tbsp. olive oil
• 1 Tbsp. white wine vinegar
• 1 Tbsp. honey
• 2 tsp. Dijon mustard
• 1/8 tsp. white pepper

Directions

• In a small bowl, combine all ingredients; whisk well.
• Refrigerate until chilled. Shake before serving.
• Store in an air-tight container for up to one week.

Tip : You can mix all ingredients in a jar with a tight-fitting lid and shake well.

Nutritional Analysis
Serves: 4 | Serving Size: 1 Tbsp.

Calories: 51
Fat: 3 g
Protein: 0 g
Carbohydrates: 4 g
Cholesterol: 0 mg
Sodium: 33 mg
Dietary Fiber: 0 mg

Arugula Salad

Ingredients

• 4 cups arugula, washed and patted dry
• 1/4 cup pine nuts, toasted
• 1 cup sun-dried tomatoes, chopped
• 1 oz. prosciutto, diced

Directions

• Spread pine nuts evenly on a microwave-safe plate. Microwave for one minute and then stir. Continue microwaving in 30 second intervals until golden brown. Note—keep an eye on them towards the end as they will burn quickly.
• In a large bowl, mix all ingredients together.
• Toss with Simple, Sweet and Savory Honey Mustard Dressing and serve immediately.

Nutritional Analysis
Serves: 4 | Serving Size: 1/4 of recipe

Calories: 99
Fat: 5 g
Saturated Fat: 1 g
Cholesterol: 8 mg
Fiber: 2 g
Protein: 5 g
Sodium: 283 mg
Carbohydrates: 8 g

Recipes provided by Cooper Clinic Nutrition

• 6 cups rotisserie chicken, skinned and deboned, cut into bite size pieces
• 2 cups crushed pineapple, drained
• 2 cups green grapes, halved
• 2 cups scallions, chopped
• 2 cups celery, diced
• 1/2 cup sliced almonds, toasted
• 1 cup light sour cream
• 1/2 cup light mayonnaise (or FAGE® 2% Greek Yogurt)
• 1/4 cup less sodium soy sauce
• 1 Tbsp. Worcestershire sauce
• 1 Tbsp. garlic powder
• 1 tsp. pepper
• 1 Tbsp. fresh lemon juice
• 1 Tbsp. fresh dill, chopped
• 1/4 tsp. salt (or to taste)
• Dill sprigs for garnish (optional)
• 3 cups watercress or field greens (optional)

Tip :
You can use grilled chicken (with your marinade of choice) instead of rotisserie chicken.

Directions

• Add chicken, pineapple, grapes, half the scallions, celery and almonds to a large bowl. Stir to combine. Set aside.
• In a separate bowl mix together remaining ingredients (sour cream, mayonnaise, soy sauce, Worcestershire sauce, garlic powder, pepper, lemon juice, dill and salt).
• Add ingredients to one bowl and stir to combine.
• Cover and refrigerate for one hour. Top with remaining scallions.
• Serve on a bed of greens or watercress and garnish with dill sprigs. Leftovers can be frozen for up to one month.

Nutritional Analysis
Serves: 26 | Serving Size: ½ cup

Calories: 104
Sodium: 268 mg
Fat: 4 g
Carbohydrates: 10 g
Saturated Fat: 1 g
Protein: 8 g
Cholesterol: 46 mg
Fiber: 3 g

Recipe provided by Cooper Clinic Nutrition

• 16 oz. beef tenderloin (cut into four 4 oz. filets)
• ½ tsp. salt
• ½ tsp. coarse ground pepper
• 10 oz. mixed baby salad greens
• 1 large red pear (cored and cut into 16 slices)
• ¼ cup dried cranberries
• ¼ cup toasted pecans (coarsely chopped)
• ¼ cup goat cheese (crumbled)

Honey Mustard Dressing Ingredients

• ½ cup prepared honey mustard (not honey mustard salad dressing)
• 4 Tbsp. water
• 1 tsp. olive oil
• 3 tsp. sugar
• 1 tsp. white wine vinegar

Directions

• Season steaks with salt and pepper.
• Heat large nonstick skillet over medium high heat until hot (should be too hot to hold hand over for five seconds).
• Place steaks in skillet; cook 7-9 minutes for medium rare to medium, turning occasionally. Do not turn steaks until the meat releases from the pan without tearing.
• While steak is cooking, stir honey mustard dressing ingredients in small bowl until well blended. Set aside.
• Slice steak into thin pieces once done cooking.
• Arrange greens on serving plate and top with steak slices, pear slices, dried cranberries, chopped pecans and goat cheese.
• Drizzle honey mustard dressing over the top of the salad and serve.

Nutrition Analysis*
Serves: 4 | Serving Size: 4 oz. filet, ¼ salad mixture, 2 Tbsp. of dressing

Calories: 339
Sodium: 374 mg
Fat: 13 g
Saturated Fat: 6.5 g
Carbohydrates: 27 g
Protein: 29 g

*includes 2 Tbsp. of dressing

Recipe provided by Cooper Clinic Nutrition

• 3 cups mixed salad greens and vegetables
• Fresh cilantro
• 4 oz. grilled chicken (or use Rotisserie)
• 1/2 cup canned black beans (rinse and drain)
• 1 Tbsp. toasted pine nuts
• 1/4 avocado
• 2 Tbsp. Kathy’s Creamy Salsa Dressing (see below)

Directions

• Toss together greens and vegetables.
• Add in black beans and grilled chicken.
• Top with avocado slices and pine nuts.
• Toss entire salad in with dressing (see recipe below).
• Top with cilantro.

Nutrition Analysis: Salad (without dressing)
Serves: 1

Calories: 365
Fiber: 10 g
Fat: 15 g
Protein: 39 g
Saturated Fat: 2 g
Sodium: 573 mg
Cholesterol: 98 mg
Carbohydrates: 24 g

Kathy’s Creamy Salsa Dressing

Ingredients
1/2 cup onion and bell pepper assortment, chopped medium
1/2 cup light sour cream
1/2 cup light mayonnaise
1/4 cup prepared salsa
2 Tbsp. low-fat buttermilk (optional)
1/2 package Hidden Valley Original Ranch Dip Mix
1/4 cup fresh cilantro
2 Tbsp. fresh lime juice
1 tsp. cumin

Directions

• Sauté peppers and onions in non-stick spray. Set aside to cool.
• Mix the remaining ingredients together and fold in cooled pepper and onion mixture. Adjust seasoning, as desired.

Nutritional Analysis
Serves: 16; Serving Size: 2 Tbsp.

Calories: 45
Fiber: 0 g
Fat: 4 g
Protein: 1 g
Saturated Fat: 1 g
Sodium: 101 mg
Cholesterol: 7 mg
Carbohydrate: 3 g

Recipe provided by Patty Kirk, RDN, LD , Cooper Clinic Nutrition