Recipes: Eat with no remorse

GUILTLESS GRILL CARIBBEAN SALAD

4 cups romaine lettuce cut into 1-inch pieces

4 cups iceberg lettuce cut into 1-inch pieces

3 cups Napa cabbage, shredded

1/8 cup fresh mint, thinly shredded

1 cup mandarin oranges

2 tablespoons fresh cilantro, chopped

1/8 cup red bell pepper, diced

1 cup dried cherries

1/8 cup green onions, sliced

12 fresh pineapple wedges

About 1/2 teaspoon black and white sesame seeds

1 cup Chili's Caribbean Dressing (recipe below)

4 boneless, skinless chicken breasts (5 ounces each), grilled without oil or seasoning

Toss lettuce, cabbage, mint, oranges and dressing in a bowl. Place on plates and top with remaining ingredients. Serves 4.

Per serving: 390 calories, 4.5 g fat, 1 g saturated fat, 80 mg cholesterol, 560 mg sodium, 52 g carbohydrates, 34 g protein.

Chef's tip: Divide ingredients into four parts and toss each salad individually for best presentation and even distribution.

Chili's Caribbean Dressing

1 cup fat-free mayonnaise

1/4 cup Dijon mustard

2 teaspoons garlic, minced

3 tablespoons honey

1/3 cup white wine vinegar

3 tablespoons lime juice

3 tablespoons pineapple juice

3 tablespoons orange juice

1/4 teaspoon orange zest

2 tablespoons soy sauce

1 tablespoon Worcestershire sauce

1/2 teaspoon pepper

1/2 teaspoon salt

In a mixing bowl, use wire whisk to mix mayonnaise, mustard, honey and garlic. Add vinegar, lime juice, pineapple juice, orange juice, orange zest, soy sauce, Worcestershire sauce, salt and pepper. Mix thoroughly.

CEDAR PLANK ROASTED SALMON

4 fresh salmon fillets (6 to 8 ounces each), wild or organic if possible

2 tablespoons Dijon mustard

1 teaspoon malt vinegar

1 teaspoon soy sauce

Zest and juice of one lemon

1 tablespoon extra virgin olive oil (plus some for planks)

Sea salt and fresh ground black pepper to taste

Cedar planks*

Soak cedar planks overnight in water. An hour before cooking, combine ingredients above in a small glass dish. Coat salmon fillets with marinade and allow to marinate for one hour. Preheat oven to 475 degrees.

Remove cedar planks from soaking water. Rub cedar planks with extra virgin olive oil. Place salmon fillets on cedar planks and season with sea salt and fresh ground pepper. Roast salmon 8-10 minutes (depending on size of fillets). Serve with lemon and your favorite side dishes. Serves 4.

Per serving: 470 calories, 25 g fat, 5 g saturated fat, 80 mg cholesterol, 1,190 mg sodium, 26 g carbohydrates, 35 g protein.

* Cedar planks are available from gourmet specialty stores.

CHICKEN VEGGIE BURGERS

1 pound free-range, skinless chicken breasts

¼ cup finely chopped onion

¼ cup finely chopped celery

¼ cup finely chopped carrot

1 jalapeño pepper, finely chopped (remove seeds if you want to take down the heat.)

1 teaspoon finely chopped garlic

1 teaspoon Pritikin All-Purpose Seasoning*

3 tablespoons ground whole-wheat pita bread (optional)

In a food processor, chop chicken till ground. In a nonstick skillet on medium-high heat, sauté onions, celery, and carrots till translucent, about three minutes. Let cool.

In a large mixing bowl, combine ground chicken, sautéed vegetables, garlic, jalapeño pepper and Pritikin All-Purpose Seasoning. Mix until fully incorporated. If desired, mix in bread crumbs.

Mold chicken/veggie mixture into four four-ounce patties. On a hot nonstick skillet or grill, sear patties on each side to your desired doneness. Serves 4.

Per serving: 150 calories, 3 g total fat, 1/2 g saturated fat, 75mg cholesterol, 25 g protein, 150mg sodium.

* Make your own seasoning blending granulated onion, granulated garlic, salt-free lemon pepper, and paprika. Or purchase at pritikin.com.