With the summer now upon us, what could be better than some delicious PAMM diet salad recipes!
The healthy heart nutrition recipes in this chapter feature Mediterranean flavors and include a few Japanese favorites—to produce great healthy heart meals. Every recipe is comprised of foods naturally rich in critical nutrients such as antioxidants, fiber, and essential fatty acids that help reduce the risk of heart disease and cardiac events. These foods have also proven to be the best for maintaining a healthy weight—better than following a low-fat diet.
Salad Niçoise, Dr. Sinatra-Style
(Makes 2 servings)
- ½ cup canned, unsalted or low sodium white beans, drained and rinsed
- 6 oz. cooked wild salmon (or 6 oz. canned low sodium salmon)
- 1 large egg, hard boiled and sliced
- ½ cup cherry tomatoes, halved
- ½ cup cooked green beans, cut in 2-inch pieces
- 1 Tbsp. olive oil
- 2 tsp. lemon juice
- 4 cups baby spinach or green leaf lettuce
Toss all ingredients except greens in a medium bowl. Serve on spinach or lettuce.
Summer Chicken and Rice Salad
(Makes 4 servings)
- 12 oz. boneless, skinless chicken breast halves (free-range, organic chicken is best)
- 1 cup green beans, cut into bite-sized pieces
- 2 cups brown rice and wild rice blend, cooked according to package directions and chilled
- 1 (14 oz.) jar artichoke hearts, drained and quartered
- 1 cup red cabbage, shredded
- ½ cup carrot, shredded
- ½ cup celery, diced
- 2 scallions, sliced
- 5 tablespoons vinaigrette
- Brush chicken with the 2 tablespoons of your favorite vinaigrette.
- Grill or broil chicken until tender and no longer pink, turning once halfway through cooking—approximately 12 to 15 minutes.
- Cut chicken into thin strips.
- While chicken is cooking, blanch green beans and cool in ice water; drain well.
- In a large bowl, toss together green beans, cooked rice, artichoke hearts, cabbage, carrot, celery, and scallions.
- Add 2 to 3 additional tablespoons of vinaigrette over rice mixture and toss gently to coat.
- Serve rice mixture topped with chicken.
For more information on healthy heart nutrition, visit www.drsinatra.com.