Tag Archives: healthy

Asian Inspired Salad with Chicken, Edamame, Granny Smith Apples and Ginger Dressing

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I must say, I chose the wrong color of bowl to showcase this delicious salad. I was STARVING when I made this and all I wanted to do was photograph it so I could gobble it up. I rushed and it didn’t pay off in terms of my photo. If I had just swapped out a white bowl for the green, this salad would look more appealing.

Let me tell you, it’s DELICIOUS, HEALTHY and very LIGHT. It’s perfect when it’s hot outside. My husband and I both commented on how good we felt after we ate this salad and how long that feeling lasted.

We are both trying to shed a few pounds, so I will likely be posting more healthier food options. Don’t worry, for you junk food lovers there will be plenty of indulgence, too.

This salad gets protein from the chicken and edamame; fiber from the apples, lettuce, and Napa cabbage. The ginger dressing is light and refreshing. And then there’s the flavor punch from the cilantro and green onions. Yummy! I love it and I hope you enjoy it, too. If you do, please share it.

Asian Inspired Salad with Chicken, Edamame, Granny Smith Apples and Ginger Dressing

Makes two generous dinner or lunch portions (we had a little leftover)

1 cup shredded Napa cabbage

4 cups shredded Romaine lettuce

½ cup cooked, shelled edamame

1/2 cup chopped carrots

1/3 cup chopped red bell pepper

2 green onions, sliced

First full of cilantro

Two rotisserie chicken breasts

Dressing:

2 tablespoons canola oil

½ teaspoon sesame oil

2 tablespoons rice wine vinegar, plus 1 teaspoon

1 teaspoon ginger paste or finely shredded fresh ginger (I prefer ginger paste in the tube because it’s so easy and I can grab it whenever I need)

1 teaspoon fresh lemon juice

2 teaspoons honey

For the dressing, whisk all ingredients together in a glass bowl and set aside.

For the salad, chop all the vegetables and place in a large serving bowl or divide between two bowls or plates.

Remove chicken breast and pull off the skin. Chop the meat into desired pieces and place on top of vegetables. Toss with the dressing. Allow it to rest for 5 minutes before serving.

Fresh Corn Salad- and tips for using corn

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Sometimes memories are so vivid you feel like you can taste them.

That’s how I feel about the sweet taste of corn on the cob fresh my grandparents’ farm.

My family would visit every summer. Grandpa would harvest corn in late July into August and I’d help my grandma shuck it for dinner. She always boiled it and served it so hot that a slab of butter would melt and slide down the side of the cob the second the butter touched it.

I couldn’t wait to nibble off the golden kernels in horizontal rows. It was a delicious tradition and a wonderful memory.

I still love corn on the cob although nothing compares to the flavor of farm fresh corn. For starters, corn is best consumed the day it’s picked because within 24 hours of picking, the sugars start to convert to starch and some of the flavor is lost.

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That said, I recommend buying corn from a farmers market for the freshest corn possible. If you’re not going to eat it that day, pop it in the refrigerator to slow down the conversion.

If you’re substituting fresh corn for canned, as a general rule, when you cut corn off the cob, you get about ½ a cup of corn.

When cutting corn off the cob, a neat little trick is to place the cob in the hole of an angel food pan or Bundt cake pan and then scrape off the kernels so they fall into the pan without going all over the counter (Bundt works better because the hole is smaller). I saw this idea on Pinterest and it works beautifully.

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Microwaving corn is my favorite cooking method because it’s so simple and fast. Simply pop the entire corn in its husk in the microwave and cook on high for 3-3.5 minutes; two ears for 4-5 minutes; three ears for 5-6 minutes. Allow it to cool for 5-10 minutes before you shuck it.

Another popular cooking method is to boil the corn. I always add a good dash of salt but also 1/3 cup of sugar to the water to bring out the sweetness. I particularly recommend this if you buy corn in the off season when it’s likely been shipped from far away and not as sweet. Boil corn for about 6-8 minutes. The older corn is, the longer it takes to cook because it’s starchier (add 1-2 minutes).

If you’re working with a bunch of corn, don’t toss the cobs when you’re done. Corn cobs can be used to make wonderful corn stock and frozen for corn chowder this winter. I boil 8-10 cobs with 5 cups water, 2 cups chicken stock, a carrot, two celery stalks, 1 bay leaf, and one sliced onion. Boil for an hour and then cool and freeze it for corn chowder this winter. If you want to use it right away, you can use it in place of water when making rice, quinoa or risotto.

That’s all the corn tips I have. I made this for my husband when we first met and it’s one of his favorite dishes to this day. This salad has celery, several types of bell pepper, red onion, parsley, basil and a light vinegar dressing.

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It’s so refreshing on a hot summer day and goes with everything from sausages to chicken to burgers.  It’s perfect for picnics and potlucks. And is an easy side dish for rotisserie chicken. The great thing about this corn salad is you can substitute canned corn in the winter.

Summer Corn Salad

3 ears of corn

2 celery stalks, chopped

1 red bell pepper, chopped

¾ of a green bell pepper, chopped

½ an orange bell pepper, chopped

1/3 cup finely chopped red onion

1/3 cup chopped parsley

5 basil leaves, sliced thin

Dressing:

2 tablespoons extra virgin olive oil

1 tablespoon canola oil

1 heaping tablespoon sugar

3 tablespoons apple cider vinegar

For the dressing, whisk ingredients together in a small bowl and set aside.

For the salad, cook corn according to your favorite method. If you’re microwaving, microwave on high in the husks for 5-6 minutes. When cool enough to handle, remove husks and corn silks and cut corn off the cob and add to a large bowl.

Chop all your vegetables and add to corn. Add chopped parsley and basil and toss the salad with dressing. Cover and refrigerate 2 hours before serving. Leftovers keep for days in the refrigerator.

Lettuce Wraps with Sweet Peanut Sauce

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Looking for something easy, light and refreshing in this summer heat?

Well, try my lettuce wraps. They are SO EASY and healthy.

They are versatile, too. You can add any vegetable you’d like. I have swapped soba noodles for rice noodles; added snow peas in my wraps; and love to add shiitake mushrooms!!! A little mint is nice, too. Thinly sliced daikon is great in these.

The more veggies, the merrier. The peanut sauce comes together in minutes. It doesn’t have any ginger, but you can add some if you ‘d like.I’d suggest starting with 1/8 teaspoon and going from there because ginger is potent.

There’s hardly any cooking in this recipe, so it’s perfect for people who don’t want to spend much time in the kitchen.

I hope you enjoy these.

Lettuce Wraps with Sweet Peanut Sauce

Serves 2

2 rotisserie chicken breasts, sliced

8-10 Bibb or Butter lettuce leaves, washed and dried

Two handfuls of fresh cilantro

½ cup shredded carrots

1 ounces of rice noodles

Sesame oil or your favorite Asian dressing

1 cucumber, sliced thin

1 green onion, sliced thin

Sliced bell pepper (optional)

Peanut Butter Sauce

¼ cup creamy peanut butter

½ cup boiling water

1 tablespoon brown sugar (do not make this heaping or it will be too sweet)

1 teaspoon fresh lime juice

1 teaspoon soy sauce

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First: cook your rice noodles according to package directions. They cook fast, usually in about 3 minutes. When they are done, drizzle with sesame oil or your favorite Asian salad dressing like Sesame Ginger. Rice noodles are fairly flavorless and this will add some depth of flavor and prevent them from sticking together.  If you want then to cool quickly, place in a metal bowl and pop it in the fridge.

Slice all the vegetables and place on a large platter or divide them between two plates.

Remove the skin from the chicken and place on a plate.

Make your peanut sauce.

For the sauce: Stir all ingredients together until they are combined. The water must be very hot to dissolve the peanut butter.

You can also make this on a stovetop in a small pot, but then it needs to cool before serving because the peanut butter will separate and become too thin while piping hot.

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Then make your own wraps by placing desired toppings in the lettuce leaves and then either topping it with peanut sauce or dipping in peanut sauce.

Sprinkle with sliced green onion and eat.

Southwest Quinoa Salad with Cumin-Lime Dressing

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This is now my favorite Go To Summer dish. I am so in love with this quinoa salad.  It’s healthy, refreshing, low fat, high in fiber, high in protein and loaded with vitamins. And did I mention it’s delicious!

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First, I cook the quinoa with chicken broth to give it more flavor. Then I chilled it and tossed it with chicken, cilantro, red bell peppers, corn, avocado and a lime-cumin vinaigrette. Sliced grape tomatoes are a nice addition and so are black beans. I actually thought I had black beans when I made this and when I realized I didn’t, was too busy to go to the store, so I made it without.

Anyway, this is perfect for lunch as a main course; as a side dish at a picnic; or as a light dinner.

Give it a try.

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Southwest Quinoa Salad with Cumin-Lime Dressing

1 cup uncooked quinoa

2 cups low-sodium chicken broth

2 cups chopped rotisserie chicken (breast is preferred in this recipe)

Half a large red bell pepper

1 1/2 tablespoons red onion

½ cup of chopped cilantro

Half a can of corn, drained

½ cup black beans, drained (optional)

1 avocado

Dressing:

3 tablespoons fresh lime juice

1 tablespoon, plus 1 teaspoon canola oil

2 teaspoons honey

1 teaspoon ground cumin

For the quinoa: Bring quinoa and chicken broth to a boil in a medium pot with a tight fitting lid. Let it boil 3 minutes, cover with lid and cook another 15 minutes. Quinoa is done when a hook is released from the grain. Chill for later.

To prepare: Chop chicken, red bell pepper, onion and cilantro and place in a medium to large bowl. Fluff the quinoa and add it to the mix.

Drain corn and black beans (if you’re using those) and toss with quinoa. Then pit your avocado and chop.

Whisk the dressing ingredients together and pour over quinoa. Toss to coat and serve.

If you are making this ahead of time, leave the avocado off until the last minute.

Note: This recipe is also good with about ½ cup halved grape tomatoes, too.

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Baby Kale, Strawberry, Chicken Salad with Candied Walnuts and Raspberry Vinaigrette 

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This salad is incredible and comes together so quickly. It’s perfect for lunch or dinner on a hot summer night. It’s a restaurant quality salad on the table in less than 10 minutes.

And it’s healthy.

Kale is packed with vitamins K, A and C, (a serving has more than 800 percent of your daily vitamin K needs);  walnuts have Omega 3 fatty acids, and the nuts and chicken give it protein to keep you full longer.

However, sunflower seeds do add a lot of calories and fat, so if you’re watching your waistline, you may want to omit those and double up on strawberries.

A sprinkle of goat cheese crumbles is great on this salad, too.

If you can’t find baby kale, you can substitute spinach or arugula. I bought baby kale in a plastic tub next to other salad greens.

It’s important to use honey roasted sunflower seeds as it adds sweetness. I used applewood smoked chicken, but that is not available at all stores, so regular is fine. I would stick with traditional and not use a lemon-pepper chicken.

Dress this salad with your favorite raspberry vinaigrette. I used Walmart’s generic brand, Great Value, and it was awesome. Enjoy this healthy, EASY meal.

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Baby Kale, Strawberry, Chicken Salad with Candied Walnuts and Raspberry Vinaigrette

3 cups baby kale greens

2 tablespoons honey roasted sunflower seeds

2 tablespoons candied or glazed walnuts

4 strawberries, hulled and sliced

1/2 cup to 2/3 cup chopped rotisserie chicken

1 tablespoon dried cranberries (optional)

Your favorite raspberry vinaigrette

Spread kale on a large plate. Top with all the other ingredients. Toss with vinaigrette and serve.

I like this with a crisp white wine.

Chicken Tostadas with Lime Slaw

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I became addicted to lime slaw on a trip to Nicaragua. They serve a lime slaw, like a salad, on top of yucca and topped with pork rinds. Sounds awful, but it’s really good. Anyway, the healthiest part of that dish was the lime slaw and I started using lime to dress cole slaw instead of mayonnaise and just use very little oil.

Tostadas traditionally have a fried shell, but I often just lightly pan fry the shell to make it healthier. I prefer corn tortillas, but if you want a faster assembly, just use premade tostada shells.

For the healthiest option, skip the sour cream and pan fry the corn tortillas instead of using tostada shells.

Chicken Tostadas with Lime Slaw

Serves 2

4 corn tortillas or tostada shells

¾ cup sliced, skinless rotisserie chicken

1 cup cole slaw mix

½ teaspoon cumin seed

1 teaspoon sugar

½ teaspoon canola oil

1 ½ tablespoons fresh lime juice

2 tablespoons chopped cilantro

Salt and pepper to taste

Refried beans

Sliced avocado

Salsa (red or green is good)

Sour cream

Tomato slices (optional)

Directions:

First, whisk together sugar, cumin, oil, lime juice and cilantro. In another bowl, add this mixture to cole slaw mix, stir to thoroughly coat slaw, and set aside.

Slice your chicken and set aside. Slice avocado and set it aside.

Place desired amount of refried beans, about 1 tablespoon per tortilla, in a bowl, cover and microwave for 20 seconds. Stir and heat more, if necessary.

If using corn tortillas, use a large non-stick skillet and head the pan over medium heat. Add cooking spray or a little canola oil. When hot, add tortillas and cook about 3 minutes per side.

Then assemble tostadas: spread beans on the shell, then chicken, salsa, slaw, sour cream and slice avocado.

I added tomato slices but it was more for the photo. With the salsa, you don’t really need more tomato.

Enjoy. Look how beautiful this is … They say you know you’re eating healthy, when you’ve got a rainbow of colors on your plate and you sure do here.

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Don’t waste valuable orange zest

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I am not talking about rotisserie chicken today. Instead, I am talking about orange zest.

How many times a week do you eat an orange or send one to school with your child? Well, if you’re not zesting that orange first, you’re wasting valuable nutrients and flavor.

Orange zest contains antioxidants and is versatile in so many recipes. Here are a few ideas on how to use it:

I add it to extra virgin olive oil to make salad dressing; add it to salad (it’s particularly good on spinach and arugula); use it on salmon (lemon zest, too); put it on my oatmeal with some cinnamon and dried blueberries or cranberries and walnuts; sprinkle it on toast with strawberry or raspberry jam; use it to infuse water; add it to cookies or breads; stir it into couscous or quinoa; or even add it to a smothered pork chop with cranberry sauce (see recipe below).

You will get a little less than 1 tablespoon of zest per orange, depending on the size, and that contains 14 percent of your recommended vitamin C intake. So you are literally tossing nutrients if you don’t use that peel.

For best results, zest an orange before you slice it. If you’re not going to eat the orange for a few hours, then wrap the orange in plastic wrap to protect it or it will start drying out. On that note, the peel does protect it, so don’t go crazy and zest citrus that you don’t plan to consume today.

I have a three pound bag of oranges on my table right now and that’s a lot of potential zest, flavor, and Vitamin C.

You can also freeze zest, too. I put it in a plastic baggie and pop it in the freezer, but only if I have several oranges worth in the bag.

Ok, have I convinced you to start using that orange peel? I hope so.

Here’s a super easy recipe: Salt and pepper your pork chops. Then toss in flour, seared in hot oil on each side and then add 1 can whole cranberry sauce, 1 teaspoon orange zest, ½ cup orange juice, 1 chopped garlic clove and cover with a lid and simmer on the stove for 10-25 minutes, depending on how thick your pork chops are.

Goat Cheese, Strawberry, Chicken, Spinach Salad with Sweet Balsamic Vinaigrette

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 I don’t know what the weather is like where you are, but it’s sunny and gorgeous here. It feels like spring! And that means, I am thinking about spring and getting fit for the season. So a salad is on the agenda today.

This easy, healthy salad is on the table in about 7 minutes. It’s great for lunch or dinner.

This serves 1.

Directions

½ cup sliced rotisserie chicken

2 cups loosely packed spinach (don’t actually pack it, just scoop up 2 cups)

1 ounce crumbled goat cheese

¼ cup slivered almonds

5 strawberries, hulled and sliced

Dressing

2 teaspoons extra virgin olive oil

2 teaspoon balsamic vinegar

1 1/2 teaspoons sugar

1 teaspoon ketchup

This salad is lightly dressed, if you like a good drenching, then double the dressing recipe.

Place salad ingredients in a large bowl or plate and then make the dressing.

Place salad dressing ingredients in a jar, seal and shake until well combined (you can also just whisk the dressing together if you don’t have an empty jar. But it’s a good idea to save empty jars for this sort of thing).

Pour over salad, toss, and let rest 5 minutes. Then serve.

Chicken Tortilla Soup: Healthy, Easy, Delicious

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Woo Hoo, I did it! Revamped my delicious chicken tortilla soup and transformed it into a wonderful Rotisserie Chicken Queen soup. From start to finish, it took me 25 minutes!

My old version took about an hour and a half and this new version is spectacular! It has more ingredients than most of my recipes but it’s still easy.

If you enjoy the flavors or cumin, cilantro and corn, you should love this.

And it freezes beautifully, so if you are single or travel a lot, you can easily freeze it.  There’s about six servings in a pot and I ran the ingredients through one of those calorie calculations, and it has 311 calories a bowl. It was rated B+, which is awesome, so it’s nutritious as well as delicious.

It has 12 percent of your daily recommended intake of iron, 48 percent vitamin C, and 20 percent vitamin A.

If you made my Mexican Lasagna, you probably have left over corn tortillas, so you can use them in this. For future reference, corn tortillas freeze well, too.

You’ll notice, I give directions as if I am there with you in the kitchen because I know where the pauses are in my recipe and it helps you move faster. You don’t have to de-bone the chicken before you start the soup. If you do, you will add a little extra time to the 25 minutes I said it takes. I try to be as efficient as possible with whatever I make. “Efficient” is a commonly used word in my home and is usually greeted with a mental eye-roll from my husband. I don’t blame him. I strive to be more efficient with everything I do.

This is one efficient, yummy venture. I hope you enjoy it.

Chicken Tortilla Soup

1 teaspoon canola oil

1 large yellow onion

1 ½ teaspoons ground cumin

1 teaspoon chili powder

½ teaspoon cumin seed

1 large red bell pepper

*1 garlic clove or dash of dehydrated garlic (see my note)

32-ounces reduced sodium chicken broth (one of those boxes of broth)

1 can of corn, drained

½ a bunch of cilantro

4 corn tortillas

1 tablespoon cornmeal (if you don’t have any, just add 2 more tortillas)

1 ½ cups chunky salsa (your favorite brand)

Meat from 1 rotisserie chicken

Avocado to garnish (optional)

*If you want to save time and you’re not cooking with dehydrated garlic, you need to buy some. It’s awesome! I tried it when I visited the New Orleans School of Cooking and I was skeptical, but instantly won over. Now I only use fresh garlic if I am making a dressing or something that must have it. Dehydrated garlic saves me time, effort and I don’t have stinky hands. You can order it online, but I recently bought some from Big Lots, of all places.  It was inexpensive, too. I’d call your local store before heading over.

Directions:

First, chop onion and red bell pepper and set aside (use a food processor, if you have it).

Split a head of cilantro in half and cut the stems off one half. Then bunch up the leaves and slice those and set aside.

In a large pot, heat the oil over medium heat. When hot, add onion, cumin, chili powder and cumin seed. Stir occasionally while it cooks for about 7 minutes. While that cooks, do the next steps but be sure to stir the onion so it doesn’t burn.

Pile tortillas on top of each other, slice them and then cut into small squares and set aside.

Tear the meat off your chicken. Discard the skin or save it for another use. Coarsely chop the chicken and set aside (if you have time; if not, you will get to that in a second).

When onion is tender, add all the ingredients from the bell pepper through the salsa. You do not want to add the chicken yet because it’s already cooked. Bring soup to a soft boil and cook 10 minutes.

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is is what it looks like before it boils

Finish chopping your chicken, if you haven’t already

When soup has cooked 10 minutes, drop chicken in and turn off the heat. The soup is piping hot and will quickly heat the meat. See how creamy the soup looks now? Transformed in 10 minutes.

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Optional: Serve with a slice of avocado, crumbled up tortilla chips, cheese or plain. The calories calculated were plain. Stir the soup and serve.

Nutritional Analysis

Good points

High in niacin

High in selenium

High in vitamin B6

High in vitamin C

Bad points

High in sodium

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Vegetable, Barley, Chicken Soup

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It’s bleak outside, which puts me in the mood for soup. And I’ve shared a couple of decadent dishes lately, so I thought I’d post a delicious, healthy soup today:  Vegetable, Barley, Chicken Soup.

I love this soup because it’s packed with vegetables and feels nourishing.

There are a couple ways you can shave a little prep time off. Buy a bag of cole slaw mix instead of chopping your cabbage; buy pre-cut mushrooms; precut carrots; and use dehydrated garlic instead of fresh.

This soup has a lot of ingredients, but don’t let that deter you from trying it. It’s a simple soup that on the table in 30 minutes and it’s healthy so you can feel good about feeding it to your family.  It’s packed with vegetables and we know we all need more vegetables. The barley adds bulk and fiber and helps thicken the soup.  It’s important to use quick cooking variety of barley because it only cook 15 minutes before you serve it.

The Italian seasoning and rosemary season this beautifully.

The chicken goes in at the very end, so again to save yourself prep time, chop the chicken while the soup is boiling. The same apples to the zucchini. While the first four ingredients cook down, then you can chop the zucchini.  Ok,let’s get started.

Vegetable, Barley, Chicken Soup

1 large yellow onion

2 carrots

1 ½ cups chopped white cabbage

2 stalks celery

1 tablespoon canola oil

1 teaspoon Italian seasoning

¼ teaspoon dried rosemary

1 pint sliced baby portobella mushrooms

1 zucchini

2 bay leaves

1 garlic clove, chopped

Salt and pepper to taste

7 cups chicken stock

2/3 cup quick cooking barley

2 ½ cups chopped, skinless rotisserie chicken

Directions:

Chop saute onion, cabbage, carrots and celery and set aside. Cut zucchini into fourths horizontally, and then slice those pieces. Slice mushrooms and set aside.

In a large stock pot, heat oil over medium-high heat. When hot, add onion, cabbage, carrots and celery and cook 5 minutes, stirring occasionally. Then add Italian seasoning and rosemary, mushrooms, zucchini, salt and pepper and cook another 3 minutes. Add bay leaves, garlic, stock and barley and bring to a boil.  Reduce heat to medium and cook 12-15 minutes. While the soup cooks, chop your chicken.

Drop in chopped chicken and heat through. Serve.