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Super Swaps


January 26, 2012 - MISSION, KS

(Family Features) One of the easiest ways to make better-for-you recipes is to swap out some ingredients. In these recipes, mayo, high-calorie dressings and heavy sauces get swapped out for creamy guacamole or flavorful fat-free salsas. Swaps like these make it easy to enjoy your favorite recipes even when you're cutting back on fat and calories.

All-natural and preservative-free Wholly Guacamole brings a whole new dimension of tastiness to Asian Chicken Salad and Grilled Chicken Fettuccini -- and it cuts down on the bad fats typically found in these dishes. The Salsa Salmon recipe gets a healthful zip of flavor from Wholly Salsa -- and you can make it as spicy as you like.

Here are some other super swaps you can do to make a big difference in how you eat:

  • Breakfast: Instead of high-fat cheese, add a dollop of guacamole to eggs.
  • Lunch: Skip the mayo and add guac to your ham or turkey sandwich.
  • Snack: Dip carrots or other veggies in salsa to keep you going until dinner.
  • Dinner: Lose the high-fat dressing and sauces and try spicy guac on burgers, chicken, fish and, of course, tacos.

Find more recipes to help you make the swap at www.eatwholly.com.


Salsa Salmon
Yield: 4 servings
4 salmon steaks (thawed if frozen,
but fresh are best)
Salt and pepper to taste
8 ounces Wholly Salsa
2 ounces black olives
5 ounces mozzarella cheese (it's
better to use a ball of
mozzarella cut into chunks)
Chopped parsley

Preheat the oven to 375°F.

Season salmon with salt and pepper and arrange in an oven-proof dish. Divide salsa evenly, spoon over salmon steaks and scatter olives on top. Top evenly with cheese.

Cook for approximately 20 minutes (or recommended cooking time on salmon package). Sprinkle with parsley to serve.

Grilled Chicken FettucciniYield: 4 servings 3/4 teaspoon salt, divided 1/4 teaspoon black pepper 1 tablespoon ground cumin 3 chicken br**ts 1/2 pound fettuccini, uncooked 2 tablespoons canola oil 1 yellow bell pepper, seeded, julienned 1/3 cup green onion 1 lemon, juiced 1 cup Roma tomatoes, seeded, cored and diced 3/4 cup Wholly Guacamole

Mix 1/4 teaspoon salt, pepper and cumin together. Toss over chicken to coat.

Grill chicken for 2 minutes, then turn 45 degrees and cook for another 2 minutes. Flip chicken over and repeat.

Allow to cool for 5 minutes, then slice the partially cooked chicken into strips.

Start boiling water for fettuccini. Add 1/4 teaspoon salt if desired. Follow directions on packaging for cooking time. Drain and set aside.

Add canola oil to large pan over medium-high heat. Sauté pepper strips.

Add chicken and cook for at least 4 minutes. Add green onion, lemon juice, remaining 1/2 teaspoon salt and diced tomatoes.

After 1 minute, remove pan from heat and fold in guacamole mix and cooked fettuccini.
Suggested garnishes: crumbled queso fresco or cojita cheese.

Asian Chicken SaladYield: 3 servings Juice from half a lime 1/3 cup cilantro, chopped 4 teaspoons toasted sesame oil 2/3 cup Wholly Guacamole 3 tablespoons rice wine vinegar 1/4 teaspoon salt 5 tablespoons water 2 tablespoons low-sodium soy sauce 1 5-ounce package spring salad mix 1/4 cup red onion, diced 1/4 cup tomato, diced 1/2 of a 15-ounce can mandarin oranges, drained 2 tablespoons cilantro, rough chopped 3 grilled chicken br**ts Crispy chow mein noodles, for garnish

Add lime juice, 1/3 cup chopped cilantro, sesame oil, guacamole, rice wine vinegar, salt, water and soy sauce to blender. Blend until uniform.

Place dressing in refrigerator for at least 30 minutes to let flavors meld.

Toss salad mix, onion, tomato, oranges, dressing and 2 tablespoons rough-chopped cilantro in a bowl.

Divide salad between 3 plates and top with sliced grilled chicken and chow mein noodles.

What's So Great About Avocados?
About 75 percent of an avocado's calories come from monounsaturated fat (the good kind of fat). Here are some other things you might not know. Avocados:

  • Contain 20 vitamins, minerals and phytonutrients.
  • Are rich in vitamins B, E and K.
  • Are high in fiber compared to other fruits -- including 25 percent soluble fiber.
  • Are naturally sodium and cholesterol free.

Enjoy Guac Any Time You Want
It's not always possible to make fresh guacamole, because ripe avocados aren't always available. Pre-made guacamole is a great alternative, and you can freeze it for later.
But not all guacs are created equal. Make sure the first ingredient is avocado. Wholly Guacamole, for example, is 90 percent avocado with all natural spices.
To thaw frozen guac, move it from freezer to fridge for 24 hours, or place unopened package in a bowl of cold water.

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Wendy MacDonald
wmacdonald@familyfeatures.com
1-888-824-3337 ext. 235
http://editors.familyfeatures.com

MarketWire

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