Free Making the Cut by Jillian Michaels Page B

soy sauce, and ginger in a small bowl. Place chicken on large plate; spoon 2 tablespoons of the oil mixture over the chicken, reserving the rest for the salad. Turn chicken to coat, and let stand 5 minutes.
    3. Place chicken on grill rack coated with cooking spray. Grill 4 minutes on each side or until chicken is done, brushing with oil mixture from plate before turning. Slice chicken crosswise into strips.
    4. Arrange greens, mango, and avocado on 4 serving plates. Arrange chicken over greens. Drizzle reserved dressing over salads.

    NUTRITION PER SERVING
CALORIES
185
FAT
8 g
PROTEIN
8 g
SODIUM
203 mg
FIBER
5 g
CARBOHYDRATE
24 g

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Caribbean Seafood Salad

Serves 4

    8 ounces shelled, deveined shrimp, rinsed
    8 ounces bay scallops, rinsed
    1 firm-ripe mango
    2 tablespoons olive oil
    ¼ cup lime juice
    ¼ cup white wine vinegar
    ½ teaspoon cumin
    ½ teaspoon ground ginger
    ¼ teaspoon ground cinnamon
    1 garlic clove, peeled
    ½ teaspoon hot sauce
    1 firm-ripe avocado (8 ounces)
    12 ounces baby lettuce salad mix, rinsed and crisped

    1. In a 5-to-6-quart pan over high heat, bring 2½ to 3 quarts water to a boil. Add shrimp and cook for 1 minute. Add scallops, cover tightly, and remove pan from heat. Let stand until shrimp and scallops are barely opaque, about 2 to 3 minutes. Drain and rinse in cold water until cool.
    2. Meanwhile peel and pit mango. Slice fruit lengthwise about ½ inch thick. Coarsely chop enough of the scraps to make ½ cup. In a blender or food processor, whirl chopped mango, oil, lime juice, vinegar, cumin, ginger, cinnamon, and garlic until smooth. Add hot sauce and taste; add more hot sauce if desired.
    3. Peel and pit avocado. Slice lengthwise, about ½ inch thick.
    4. In a large bowl, gently mix shrimp and scallops, mango dressing, salad mix, and mango slices. Mound equal portions on four dinner plates. Garnish with avocado slices.

    NUTRITION PER SERVING
CALORIES
234
FAT
16 g
PROTEIN
24 g
SODIUM
298 mg
FIBER
2.8 g
CARBOHYDRATE
19 g

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Chicken-Apple Crunch Salad

Serves 4 (serving size is 1 cup)

    2 cups cubed cooked chicken breast
    1 cup diced Granny Smith apple
    ½ cup diced celery
    ¼ cup raisins
    2 tablespoons chopped green onions
    1/3 cup fat-free mayonnaise
    1 tablespoon fat-free sour cream
    1 teaspoon fresh lemon juice
    ¼ teaspoon freshly ground black pepper
    1/8 teaspoon ground cinnamon

    1. Combine first 5 ingredients (chicken through green onions) in a large bowl.
    2. In a separate bowl combine mayonnaise and remaining ingredients, stirring well with a whisk.
    3. Add mayonnaise mixture to chicken mixture, tossing well to coat.

    NUTRITION PER SERVING
CALORIES
180
FAT
2.6 g
PROTEIN
22.4 g
SODIUM
402 mg
FIBER
1.1 g
CARBOHYDRATE
18.4 g

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Chicken Fattoosh Salad

Serves 4 (serving size is 1½ cups)

    This Middle Eastern–inspired dish can be tailored to fast oxidizers by substituting pork for chicken.

    2 (7-inch) whole-wheat pitas, cut into ½-inch pieces
    2 teaspoons olive oil
    1 pound chicken breast medallions, cut into ½-inch pieces
    ¼ teaspoon freshly ground black pepper
    1 cup shelled, ready-to-eat soybeans
    ¼ cup finely chopped cherry tomatoes
    ¼ cup dry white wine
    ¼ cup lemon juice
    1 teaspoon minced garlic
    2 cups halved cherry tomatoes
    ½ cup vertically sliced Vidalia or other sweet onion
    3 tablespoons chopped fresh mint

    1. Preheat broiler to 350°F.
    2. Arrange the pitas in a single layer on a baking sheet, and broil 2 minutes or until toasted.
    3. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle the chicken with pepper. Add chicken to the pan; sauté 2 minutes or until done. Add soybeans, chopped tomatoes, wine, lemon juice, and garlic; cook 1 minute or until thoroughly heated, stirring constantly.
    4. Combine the chicken mixture, toasted pitas, halved tomatoes, onion, and mint, tossing gently.

    NUTRITION PER SERVING
CALORIES
370
FAT
8.7 g
PROTEIN
38.6 g
SODIUM
205 mg
FIBER
5.2 g
CARBOHYDRATE
33.1 g

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Cobb